The principles and methods of eating a diet that increases muscle and reduces fat

As living conditions continue to improve, more and more people have become fat. As a result, fat people have suffered a great blow because once people become fat, it is very difficult to lose weight. Taking diet pills and doing liposuction surgery will damage your health. So how should you lose weight scientifically? Today I will introduce a new method to you, which is a diet plan for gaining muscle and reducing fat. It is a very practical method and I hope it will be helpful to you. If you want to gain muscle, you can control your weight to 175g. Eat small and frequent meals, 5-6 meals a day. In fact, it means dividing the three meals you usually eat into 6 meals. If you eat less at three meals a day, you can increase the amount appropriately. After all, to grow muscle, you must ensure adequate protein and carbohydrate intake. Here is a recipe for you. Please follow it according to your own situation.

Breakfast: 4 egg whites or a spoonful of protein powder, 1 egg white + a small bag of milk (you can add some oats) + 3 slices of whole wheat bread + a plate of beef (if you have the conditions, if not, try to eat more egg whites) + a large apple or banana

Morning snack: milk powder or cereal + fruit

Noon: staple food (rice, steamed buns, whole grains) + a plate of vegetables (raw cucumbers, tomatoes, mixed vegetables) + stir-fried vegetables (use less oil and try to eat boiled vegetables) + lean meat (if possible) until 80% full

Afternoon snack: vegetables + fruits (banana, apple, cucumber, etc.)

After exercise (protein powder, if you don’t have the conditions to drink milk, eat whole wheat bread)

Dinner: a small amount of staple food + vegetables + stir-fried dishes (eat stewed or boiled dishes if available, and eat stir-fried dishes with less oil if not available) + fruit

Midnight snack: No, if I do eat, it's an apple or banana and a small bag of milk

OK, don't eat too much, and give up fried food.

01. Aerobic exercise increases blood circulation in the body. Consolidate fitness results and reduce body fat.

02. Anaerobic exercise increases muscle, which can increase metabolic rate (metabolic rate means that when the body does not exercise, as long as there is a certain amount of muscle, it will naturally consume its own energy and fat every day to prevent rebound)

03. Eat a balanced diet, increase protein, increase crude fiber, and reduce fat intake.

01.-Swimming is better and less harmful, 30-45 minutes each time, 15-30 minutes each before and after anaerobic exercise.

-When running, pay attention to ankle protection. 15-30 minutes each time, 10-30 minutes each before and after anaerobic exercise.

- Walk briskly, ride a bicycle, and pay attention to ankle protection. 15-30 minutes each time, 10-30 minutes each before and after anaerobic exercise.

02. Anaerobic exercise

-It is muscle training, mainly to increase muscle. Consolidate fitness results. Start with the big muscles. Take your time. (Of course, if you have the conditions, you can hire a coach, usually 150-200 yuan per lesson, 20 lessons are enough, you don’t need a coach to guide you in practice every day. 2-3 times a week is enough)

03. Diet

Increase protein, increase crude fiber, and reduce fat intake.

Eat more egg whites (discard the yolks)

Eat more whole grains and vegetables (recommended recipe: 30-50 grams each of coix seed, yam/dried yam, millet, and lotus seeds, grind into paste, or cook into porridge, instead of grains.)

Reduce fat, fried, and smoked foods. (Don’t eat after 20:00. If you are really hungry, drink water and non-calorie fruits instead.

OK, don't eat too much, and give up fried food.

The above is an introduction to the diet for gaining muscle and reducing fat. I believe that everyone has a new understanding of this method. If you are really worried about obesity, you might as well try this method. As long as you stick to it, you will definitely get results.