There is a secret to double the effect of exercise weight loss! Nutritionist: Eating like this 30 minutes after exercise will help you lose more weight

Exercise plays an essential role in the winning formula for weight loss, but many people have many misunderstandings about what to eat after exercise. Some people mistakenly believe that by getting used to the hunger caused by intense exercise, they can reduce their stomach appetite and improve weight loss effects; others, in the desire to compensate for their food, overeat after exercise. However, Zhang Jingfen, director of the nutrition department at Chiayi Christian Hospital, reminds us that the smartest way to pair your diet with exercise is to eat two slices of toast within 30 minutes after exercise to replenish energy, and then return to a normal diet two hours after exercise.

Exercise consumes a lot of glycogen and causes hunger

Zhang Jingfen, director of the nutrition department of Chiayi Christian Hospital, said that exercise can speed up blood flow. If the human body is at rest, it takes one minute for blood to flow from the soles of the feet through various organs and return to its original place. During exercise, the blood flow rate will increase by 6 times, and the circulation time will be shortened to 10 seconds, which greatly increases the amount of blood oxygen supplied to various tissues, accelerates the consumption of body energy and calories, and naturally achieves the effect of weight loss.

However, exercise will also consume a large amount of glycogen in muscle tissue, stimulate insulin secretion, lower blood sugar, and produce hunger. If you do not eat, energy loss will be accelerated and fatigue will increase, which is not conducive to maintaining a weight loss plan and is prone to weight gain.

30 minutes after exercise, the blood flow rate slows down to its original state. The basal metabolic rate increases, but the gastrointestinal digestive capacity has not yet recovered. The food eaten cannot be completely absorbed and will not be converted into fat storage, but will be converted into energy to repair the glycogen consumed by the muscles first.

You can eat some toast, oranges or rice within 30 minutes after exercise to increase your sense of fullness.

Replenish sugar 30 minutes after exercise to help suppress appetite

Nutritionist Zhang Jingfen said that within 30 minutes after exercise, if you can appropriately supplement with highly absorbed sugars and electrolytes, they can quickly dissolve into the blood and flow to the muscles, helping the muscles to replenish the lost glycogen in preparation for the next exercise. It can also restore blood sugar balance and enable the satiety center in the hypothalamus to suppress appetite, reduce hunger, and help with weight control.

Nutritionist Zhang Jingfen recommends that people who are losing weight should replenish 15 to 30 grams of sugar within 30 minutes after exercise. It is best to drink a can of sports drink, which can replenish electrolytes and 25 to 35 grams of sugar. In addition, you can also eat some toast, oranges or rice in moderation to increase your sense of fullness. Each slice of toast contains about 15 grams of sugar, which is equivalent to an orange or a quarter bowl of rice. It can increase blood sugar by 40 to 50 mg/dL (milligrams per hundred milliliters), helping to reduce appetite and avoid overeating, which can ruin your weight loss plan.

Avoid high-fat foods after exercise because they consume more enzymes in the body, which will increase energy consumption, cause fatigue and hunger, and increase the risk of losing weight through diet.

When can I resume a normal diet? Nutritionists say that the digestive function has returned to normal 1 to 2 hours after exercise, which is suitable for a normal diet, but those who want to lose weight should pay attention to their total calorie intake and maintain a high-fiber, low-calorie balanced diet.