How to eat to lose weight and exercise? 4 essential nutrients

[Key Points]: Many people say that their fitness and weight loss efficiency is low and they do not see any results for a long time. Excluding other factors, it may be that there is something wrong with their diet. What should they eat for fitness and weight loss? How much should they eat? Should they not eat any fat at all?

Nowadays, fewer and fewer people are losing weight and more and more people are doing fitness. While paying attention to their appearance, people are also slowly beginning to pay attention to their health. For fitness and weight loss enthusiasts, food control is an eternal topic. Many people complain that they have read a lot of dietary guides, but when they come across something delicious, they will do anything for it. Is it impossible to have delicious food and a good figure at the same time?

If you want to have your cake and eat it too, the first thing you need to know is what you can’t eat. Fried foods, pickled foods, canned foods, etc. are high in fat and difficult to digest. Not only should fitness people not eat too much of them, normal people will also experience various physical problems if they eat them for a long time.

1. Protein intake

Protein is the material for building the human body. Muscles, tendons, skin, hair, etc. all rely on protein. Protein is different from fat. Fat can be stored in the human body indefinitely, but protein cannot. If you want to grow muscle, protein supplementation is essential. The average protein requirement for an adult is 0.8 to 1.1 grams per kilogram of body weight, and the reasonable proportion of protein in the total energy supply is 10% to 15%. If you also engage in fitness activities, you can increase the amount as appropriate.

2. Carbohydrate intake

The main sources of carbohydrates are rice, bread and other starchy foods and sugars. Carbohydrates are important substances that make up the human body. They regulate fat metabolism, store and provide heat energy. Lack of carbohydrates in the diet will lead to general weakness, fatigue, low blood sugar levels, dizziness, palpitations, brain dysfunction, etc. Therefore, blindly reducing sugar and starchy foods in your diet will only make your physical strength worse and worse.

3. Stay hydrated

Various aerobic and anaerobic exercises that have become popular in recent years all have one characteristic, which is sweating. While burning fat, some of the water in the body is also discharged through sweat, so you should replenish water in time before, during and after fitness. It should be noted that you should not drink too much water or the water should not be too cold. Drinking too much water will affect subsequent exercise, while water that is too cold will irritate the gastrointestinal tract, cause gastrointestinal dysfunction, and lead to indigestion.

4. Fat intake

If you have been exercising for a long time but your muscles are not increasing, it may be that you are not getting enough calories and need to supplement with fat. The World Health Organization recommends that manual laborers and athletes should get 35% of their daily calories from fat. The fat here refers to polyunsaturated fat, which mainly comes from various nuts, seeds and fish. The omega-3 unsaturated fatty acids contained in deep-sea fish can also help brain development, protect cardiovascular and cerebrovascular vessels, and prevent coronary heart disease.

Source: 39 Health Network www.39.net

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