Will eating too much sugar make you fat? No need to feel guilty about eating the right sugar-reduced diet

Wanting to become leaner the more you eat is not a dream! There is no shortcut to losing weight. The most important thing is to take in the right nutrients and exercise constantly. This is especially true for busy modern people. The busier our lives are, the more we need to prepare meals. A recipe can be completed in 15 minutes. This is the so-called "domineering meal preparation" proposed by fitness coaches, which will teach you the secret to help you lose weight!

The three essential nutrients for the human body: protein, carbohydrates and fat

Some people think that dieting is the only way to lose weight. In fact, experts point out that it is necessary to eat more and supplement the correct nutrition to help the body replenish fuel, thereby burning fat and increasing firm muscles. Once the muscles increase, the metabolism will also improve. The three essential nutrients for the human body include protein, carbohydrates and fat, which are also the main sources of energy.

Internet celebrity─Fitness coach Joe. Joe Wicks, who has a degree in kinesiology and is also a boxing coach, emphasized in his new book "Eat More and Leaner in 15 Minutes" that the new concept of leanness is: don't be a prisoner of dieting and don't fight against weight; use nutrition to slightly change your habits; eat more and move less to be leaner.

Eating the right amount of carbohydrates every day can help you grow more muscle

When it comes to sugar, most people have the misconception that "don't eat sugary foods after 6pm, it will make you fat." In fact, this concept is wrong. Sugar does not make you fat, but eating too much in excess of your body's energy needs will make you fat. Therefore, eating a moderate amount of sugar every day will not make you fat. Instead, it can increase the intensity of exercise, grow more muscles, and make you look leaner.

Internet celebrity─Fitness coach Joe. Joe Wicks emphasized that the new concept of leanness is: don't be a prisoner of dieting and don't fight against weight. (Photo provided by Business Weekly Publishing)

4 reasons to supplement carbohydrates

1. During intense exercise, carbohydrates are the main source of energy for muscles.

2. Carbohydrates are needed for the central nervous system, kidneys and muscles to function properly.

3. Carbohydrates also contain fiber, which can keep the intestines healthy and digest smoothly.

4. Carbohydrates are also needed for healthy brain function.

When consuming sugars, be aware that the amount of sugar you consume on exercise days is different from that on normal days. Since the body needs high GL food after exercise, the higher the high GI of the food, the higher the blood sugar rises, which will stimulate the secretion of insulin. The secretion of insulin after exercise is a good thing because sugar is quickly delivered to the muscles for fuel. It is recommended to eat 3 "reduced sugar meals" and 2 snacks on weekdays to provide the body with necessary energy. Eat two sugar-reduced meals on exercise days, eat a "carbohydrate supplement meal" after exercise to increase muscle and burn fat, and enjoy "snacks and desserts" between meals. The weight loss effect will be visible.

The following are two recommended recipes for replenishing carbohydrates after exercise:

【Jie Le Bagel】. (Photo provided by Business Weekly Publishing)

【Jie Le Bagel】

(1 serving)

Ingredients: 1 egg, 1 plain bagel, 2 teaspoons chipotle or barbecue sauce, 1 tablespoon full-fat Greek yogurt, a large handful of arugula, 1 tomato, sliced, 150 grams turkey or chicken breast, 75 grams roast beef, sliced.

Long live Jenga bagels! For some reason, the post-workout Jenga bagels are a hit with those who participate in the 90-day program. I guess they found it too indulgent—but, like I said, you just worked out, you can have your sugar fix without feeling guilty. Choose high-quality deli meats instead of cheap reconstituted meats that may have issues. If you are too lazy to poach the eggs, you can just boil them in the shell and slice them.

practice:

1. Bring a pot of water to a boil. Crack the eggs into hot water and turn to low heat until it bubbles slightly. Cook for 4 minutes, leaving the yolk still slightly runny, then carefully remove with a slotted spoon and place on paper towels to drain.

Cut bagels in half and grill for 2 minutes.

2. Spread chili sauce or barbecue sauce evenly on the bagel, then spread yogurt, and then start assembling: start with arugula leaves and tomatoes, then layer turkey (or chicken) and beef, and then the poached egg. Finally, cover with the other half of the bagel and enjoy!

【Chicken and Potato Chowder】. (Photo provided by Business Weekly Publishing)

【Chicken and Potato Chowder】

(1 serving)

Ingredients: 200g baby potatoes, 2 tbsp coconut oil, 200g skinless chicken breast, 1 piece, cut into 1cm wide strips, 4 shallots, cut into slices diagonally

75g snow peas, 1 egg, 1 tsp smoked paprika.

Standing there waiting for the potatoes to cook? No need, just throw it in the microwave and the cooking time will be reduced by half. This dish is truly healing—the perfect post-workout reward. Guaranteed satisfaction after eating.

practice:

1. Poke the potatoes with a fork, put them in the microwave and heat them at 900W for 8 minutes.

2. Meanwhile, heat coconut oil in a large skillet over medium-high heat.

3. Add the chicken and fry for 2 minutes to allow the surface of the chicken to be slightly colored. Add scallions and snow peas, stir-fry for 1 minute, and turn off the heat. You should wait another 4 minutes for the potatoes to make a ding sound.

4. Boil a pot of water. Carefully crack the eggs into the water and turn to low heat until the water is slightly bubbling. Cook for 4 minutes, keeping the yolks runny, then remove with a slotted spoon and drain on paper towels.

5. When the potatoes are cooked, carefully cut them in half with a knife and fork (because the potatoes are still very hot). Larger potatoes can be cut into 4 pieces. Turn the heat up high and fry the potatoes for approx. 3 to 4 min., until browned. Add smoked paprika and spinach and stir well, cooking until spinach leaves are softened.

6. Serve the chowder on a plate, top with the poached egg, and sprinkle with chili flakes if you have any.