Introduction to women’s fitness diet plan:
This recipe is suitable for women who can go to the gym to train and for general beginners. Exercise training time is in the afternoon.
Meal Plan Instructions:
1. Please cook with low oil and low salt. When the fat reduction plateau is reached, please remove the oil and cook.
2. Eat at least 1 pound of vegetables every day.
3. Reduce carbohydrate intake at dinner.
4. Carbohydrate: protein: fat = 5:4:1
5. Regarding water intake, I have always wanted to quantify it, but it is really difficult to determine the water intake from food. I won’t give you a quantitative amount, I suggest you get up early in the morning and drink a glass of water, and replenish water during training, in small amounts many times. The rest of the time, just drink when you have nothing to do.
6. Regarding protein intake, about 50 grams per day is enough for women who do not exercise. (A 50-kg woman with a standard body size consumes 1 gram per kilogram.) However, since you are losing fat, your training will cause a certain amount of muscle decomposition. High protein intake can antagonize this process, so we just double it.
Breakfast: 250 ml milk (100~150 calories) + 1 egg (70 calories) + 100 grams of cereal (350 calories)
(Explanation: For the milk here, you can choose skim, low-fat, or full-fat. Because it is morning, the human body mainly performs catabolism, so this is not a big deal. You can also choose oatmeal for oatmeal, and the ingredients are not much different. Oat protein, The calories are slightly higher)
Snack: 100 grams of apple (50 calories)
(Note: It doesn’t have to be apples, pears, tomatoes, whatever. As long as it’s fruit, watermelon will do. In fact, if you look up watermelon, it doesn’t have high calories. He only has 25 calories, which is half the amount of an equivalent amount of apples. Bananas are good stuff, we’ll talk about them later. )
Chinese food: 200 grams of lean meat (150 kcal ~ 200 kcal) + 150 grams of rice (or equivalent whole grains) (about 150 kcal) )+250g vegetables (50 calories)
(Explanation: The rice and lean meat here are both cooked, but there is a big difference. (There is a problem of raw-to-cooked ratio, which is not discussed here.) For example, if you add too much water to the rice, it will weigh more. Another example is if you are unlucky enough to buy water-injected meat... My experience is that a pound of lean meat can be cooked for about 6 taels. If it is water-injected meat, it will be a tragedy. I have encountered this sad thing... I wish the meat seller had 150 to 200 calories, because the type of meat is high in fat. Even if it is lean meat, it has 9 calories per gram...such as chicken breast, fish, and beef, which are rich in creatine. It is recommended that everyone exchange their meals and don’t always eat one kind of meat. For example, if you eat beef now, buy a fish to try tomorrow. You must eat vegetables! One pound a day. If you can’t eat so much, you can put it in the evening when you are hungry. Eat regularly to increase satiety)
Snack meal: (2~3 hours before training): 50 grams of staple food + 100 grams of apple (100 calories)
(Explanation: This is a meal before training. It takes about 3 hours for the food you eat to be completely stored into glycogen, so we eat a little 2 to 3 hours in advance to replenish energy for training.)
Training
Snack meal(immediately after training): 1 small banana (about 100 grams, 90 calories)
(Explanation: After training, when your breathing has calmed down, for example, after training, take a shower in the gym and then get a banana. Just buy a medium-sized banana. If you don’t have a banana, in fact, an apple will do, but bananas are high in simple sugars and calories. As a As for sugary foods, it's fine. Don't ask me, wouldn't it be better if I didn't eat them? I've explained it N times. Search my Weibo for yourself! Stop spreading the harmful pseudoscience of not eating after exercise. Is this good for absorption? It’s half a dime, just search my Weibo yourself, I’m too lazy to tell youOkay, this is all basic fitness knowledge. )
Dinner (20 to 30 minutes after training): 50 grams of rice (50 calories) + 150 grams of lean meat (100 to 150 calories) +250g vegetables (50 calories)
(Explanation: You don’t actually have to wait 20 to 30 minutes to eat this meal. It’s okay if it takes longer. Eat it when you go home after practice. Don’t wait until an hour and a half later! If you want to know the reason, ask yourself Search my Weibo, this is all common sense, I have explained it N times. After eating this meal, fast before going to bed. If you are hungry, you can eat the vegetables you haven’t eaten at noon. In fact, vegetables can increase your satiety. The heat is almost negligible.
Recipe ingredient list:
(I am not counting fiber, vitamins and other trace elements... If I were to count that, I would not want to sleep tonight...)
Calories: 1300~1500 calories
Carbohydrates: about 150 grams
Protein: about 100 grams
Fat: about 20 grams (under the premise of low-oil cooking)
8:00 Breakfast: 250ml milk + 1 egg + 100g cereal
10:00 Snack: 100 grams of apple or equivalent amount of other fruits.
12:00 Lunch: 200g lean meat + 150g rice (or equivalent whole grains) + 250g vegetables
3:00 Snack: (2~3 hours before training): 50g staple food + 100g apple or equivalent amount of other fruits.
7:00 Snack: (immediately after training): 1 small banana
7:30~8:30 Dinner: (20~30 minutes after training): 50g rice + 150g lean meat + 250g vegetables