Lose fat and lose weight after exercise? A cup of sugar-free soy milk + tea egg

Sports and fitness are in fashion! In order to reduce fat and get rid of excess flesh, many people start running, swimming, riding a flywheel, etc., hoping to lose weight as soon as possible! Many people believe that since exercise can burn calories, you should not eat immediately after exercise, otherwise you will eat back the calories you just burned! Is this really the case? So if you can eat it, what kind of food should you choose to make fat loss more effective?

Supplement nutrition after exercise to repair muscles and replenish energy

In fact, when we exercise, the body's energy is consumed and muscles are torn and damaged. Therefore, even if the purpose of exercise is to lose fat rather than grow muscle, you still have to eat after exercise to replenish nutrition in order to repair muscles, avoid further loss, and replenish the energy consumed by exercise.

Eating only protein after exercise can help lose fat but is less likely to restore fatigue

However, since the purpose is to lose weight, you cannot eat anything you want after exercise. There are also tricks to nutritional supplements! Sports nutritionist Yang Zhexiong said that, in general, after exercising for the purpose of fat loss, you can only supplement with protein-rich foods, such as: low-sugar or sugar-free soy milk, low-fat or skim milk, sugar-free yogurt and other beverages, and then pair them with foods such as tea eggs and steamed chawanmushi. (However, it is not recommended to consume fiber-rich foods immediately to avoid affecting the absorption rate of protein)

For people who do not exercise at a high intensity and whose purpose is to lose fat, they can just supplement with a protein-rich diet after exercise, but they should pay attention to whether chronic fatigue problems occur.

It should be noted that this protein-based diet is more suitable for people who do not exercise every day, otherwise it may cause poor recovery and chronic fatigue.

This is because exercise mainly consumes glycogen in muscles (carbohydrates as energy). For example, unsweetened soy milk, which is rich in protein and low in sugar, contains soy protein, which is a complete protein. It can promote the secretion of growth hormone, increase the concentration of amino acids in the blood, and help prevent muscle loss. However, the sugar content makes it difficult to quickly provide muscles with enough energy to replenish and recover, so the effect of relieving fatigue is not ideal.

For people who exercise a lot, only supplementing with protein-rich foods after exercise may lead to poor recovery. It is recommended to combine it with moderate carbohydrates to achieve both fat loss and fatigue recovery.

To be more specific, post-exercise fat-reducing diets can be divided into two types based on different groups:

1. People who exercise a lot

It refers to people who have exercised at a certain intensity, or who exercise for more than 1 hour every day. Because this group consumes more energy, they need to supplement with enough carbohydrates in addition to protein in order to lose fat and recover from fatigue. It is recommended that the ratio of carbohydrates to protein can be controlled at 3:1 or 4:1.

Nutritionist Yang Zhexiong said that overall, although this way of eating is better at relieving fatigue, it may not be the best for weight loss and fat reduction, but as long as you properly control your calories on a daily basis and keep the calories in a negative balance throughout the day, you can still lose weight and fat successfully.

For those who are trying to lose weight but do not exercise much, they can just consume protein-rich foods after exercise, but they still need to pay attention to whether chronic fatigue occurs.

2. General weight loss group

Since the exercise intensity is not too high and you don’t exercise for a long time every day, you can only consume protein foods after exercise to stop the breakdown of muscles and stimulate growth hormone to help muscles repair and synthesize slightly.

Although muscles are most likely to absorb nutrients within 2 hours after exercise, in this less intense exercise situation, most of the glycogen consumed can be slowly replenished within 24 hours of normal diet. Therefore, it is feasible to only supplement with sugar-free soy milk with a low sugar content at this time.

Avoid chronic fatigue and supplement carbohydrates appropriately

It is worth noting that if you only drink unsweetened soy milk, eat protein-rich foods such as tea eggs after exercise, without supplementing enough carbohydrates, you should observe whether there are problems such as poor recovery or chronic fatigue. For example: feeling easily fatigued, having weak muscles, accelerated heartbeat, encountering bottlenecks in training, etc. If these situations really occur, it is recommended to reduce the amount of training, or supplement with moderate carbohydrates after exercise to help the body recover.

Some people who are afraid of getting fat dare not eat foods rich in carbohydrates after exercise, which can easily harm their health. We would like to remind everyone that healthy weight loss is a long-term goal. Do not be too eager to achieve results. If you lose weight too quickly, your body may not be able to bear it!

When losing weight, the body is like a reservoir releasing water. When the water (fat) is released, it will inevitably carry away mud (muscle) as well. Therefore, if too many calories are reduced, it will easily cause muscle loss too quickly, which is an unhealthy way to lose weight.

During the weight loss period, you can moderately increase your intake of protein-rich foods.

Moderately increase protein to reduce fat while retaining muscle

If you want to lose weight successfully, in addition to paying attention to your diet after exercise, you can also start with your three meals. Nutritionist Yang Zhexiong recommends that during the weight loss period, you can slightly increase the amount of "beans, fish, meat, and eggs" you consume in a day, to about half the usual amount, but not more than 1 times. (This is a dietary recommendation for the general public, based on the principle of consuming 1 gram of protein per kilogram of body weight)

Beans, fish, meat and eggs are rich in protein, which can increase the concentration of amino acids (small protein molecules) in the blood. Increasing the protein diet in moderation is like building a sand dam in front of a reservoir. It can reduce fat while preventing muscle loss (the main component of muscle is protein).

Kidney patients should consult carefully before choosing a healthy diet

However, people with poor kidney function or a history of kidney disease should consult doctors, nutritionists and other professionals when losing weight to avoid worsening of kidney condition due to losing weight too quickly or consuming excessive protein.

If you want to lose fat and slim down through diet after exercise, don’t forget to first judge your exercise intensity, then choose food and adjust the proportions according to the method that suits you, so that you can lose weight healthily and lastingly!