What to eat for three meals a day

The vest line means that the abdominal muscles are obvious. Generally speaking, the vest line can highlight people's figure well and make people look healthy and beautiful. For this reason, many people want to use certain methods to make themselves have a six-pack. Of course, if you want to exercise your abs, you also have certain requirements for your diet. Below I will introduce to you the dietary principles for training your waistline!

1. Heat balance

To maintain our ideal weight, there needs to be a balance between the calories we consume and the calories we eat. If our daily expenditure is greater than our daily intake, then we enter catabolism. If our daily intake is greater than our consumption, we enter anabolism. This principle is very useful for fitness enthusiasts! During the fat loss phase, just make sure you eat slightly less than you consume. The method is also very simple (weigh yourself once in a while, remember not to use the scale every day).

2. The ratio of protein, fat and carbohydrates

The above three nutrients are functional substances in our body. The ratio between them in our diet has a certain impact on the body's metabolic status and life performance. Usually in our diet, they account for the following proportions of total calories: protein 10%~15%, fat 20%~30%, sugar 55%~65%. Of course, adjustments can be made based on individual circumstances.

The distribution principle of the three major nutrients during the fat loss stage is high protein, the protein intake should be 1.5-2g/(kg.d), low fat (15%-25% of total energy), and medium to high sugar <6-8g(kg.d)>. When choosing protein, ensure that high-quality protein such as fish, poultry, meat, eggs, and milk account for more than half of the total protein. Carbohydrates are the sugars we just mentioned. You can eat more at breakfast and after exercise. Eat small amounts at other times. The total sugar content cannot be too low, otherwise it will lead to loss of lean body mass (muscle). During the fat loss phase, just ensure that your diet is slightly less than what you consume. The method is also very simple (weigh yourself once in a while, remember not to use the scale every day, because it is normal for the body to fluctuate by 1-2 kg every day). Cooking oils should include linseed oil, olive oil, camellia oil, soybean oil, etc.

3. Choice of other nutrients

Various nutrients will affect each other during metabolism in the body. For example, vitamin B2 is required for protein synthesis. Therefore, when increasing protein in the diet, the corresponding vitamins need to be increased. Therefore, we cannot only consider it from the perspective of a single nutrient, but also pay attention to the balance between various nutrients.

4. Appropriate dietary fiber

Too much dietary fiber can affect the absorption of other nutrients, while a lack of it can cause certain physiological disorders and become the cause of some diseases. Therefore, the long-term intake of dietary fiber should not exceed 50 grams per day. However, modern people usually do not consume enough. It is recommended that people who want to lose weight can consume about 35 grams per day.