What to eat for abdominal muscle training?

With the hot topic of back-hand belly-mask, showing off belly has become a trend in today's society. The latest goal of many friends who want to lose weight is to have a flat belly and sexy waistline. However, exercising is far from enough to train abdominal muscles. Diet also needs attention. So, what should you eat to train abdominal muscles? Let's find out below.

All abdominal muscle training and other exercises can only exercise your abdominal muscles but cannot consume abdominal fat. In fact, everyone has abdominal muscles, but they are invisible because they are covered by a thick layer of fat. As long as you lose that layer of fat, all that's left is a variety of abs! What should you eat to exercise your abdominal muscles?

1. Basic principles of a healthy diet

1. Eat a balanced diet. In order to grow muscles, the diet must be in line with the characteristics of body growth, development and physiological functions, contain various nutrients needed in daily life, and the content must be sufficient and the proportion must be appropriate to fully meet the needs of the body and maintain normal physiological functions in order to promote body growth, development and health.

The human body needs a variety of nutrients in daily life. No single food can fully meet the normal needs of the human body. Therefore, there must be multiple food sources to achieve a balanced diet.

2. Non-toxic and harmless to human body. There are many types of harmful factors in food, including poisonous animals and plants, microbial pathogens, pesticide residues, food additives, etc. They have a great impact on human health, and serious impacts can even endanger life. Therefore, we should pay great attention to the hygiene of food. Food that does not meet hygiene standards, is rotten, spoiled, or unclean should not be eaten.

3. Easy to digest and absorb. Reasonable processing and cooking can improve the digestibility of food, facilitate the body's absorption, and increase the effective utilization of food. During the cooking process, we should also pay attention to reducing the loss of nutrients in food.

2. How to match the diet for fat loss

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 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).

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. Selection 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.

3. Food selection: According to statistics, our daily diet can be summarized into four categories: grains, animal food and beans, vegetables and fruits, and oils. Here's how to choose these foods for a balanced diet:

Cereals: including wheat, rice, corn, etc. are the main food, the main source of calories, B vitamins and minerals, and the main source of protein for the Chinese people. In a balanced diet, grain intake should account for 30% to 40% of the total.

Animals and beans: including livestock, poultry, eggs, milk, aquatic products, beans and bean products. They are the main sources of high-quality protein and are also important sources of many vitamins and minerals. In a balanced diet, it accounts for 25% to 30% of the total diet.

Vegetables and fruits: They include a wide variety of varieties and are important sources of vitamins, minerals and dietary fiber. It should account for 30% to 40% of the diet.

Fats and oils: They provide heat energy and essential fatty acids, and can promote the digestion and absorption of fat-soluble vitamins. Including nuts, if you eat them, remember to eat less oil! About 10 peanuts are equivalent to the calories of a bowl of rice.

Food selection: When choosing food, you should try to choose food with high nutritional value and good quality at a low price. For protein foods, it is best to choose lean meat and soy products that contain a relatively complete range of essential amino acids. Fish protein is easier to digest than meat. The staple food should contain a certain proportion of whole grains. The lysine content in whole grains is relatively high, which can make up for the deficiency of fine grains. In addition, finely cooking whole grains can improve appetite and increase the absorption of vitamin B1. In addition, green leafy vegetables are the richest in vitamins and minerals, and the darker the color, the higher the content.

Tips for reducing fat:

1. Choose natural ingredients, not artificial foods. For example, even though they are both beef, there is a big difference between steak and beef jerky. The various additives are beyond the reach of most people!

2. Avoid refined foods that are high in sugar and calories. For example, desserts are high in calories even if they are claimed to be made with fresh milk. We don’t even know how much white sugar is added, not to mention foods like beverages and snacks. Steer clear of high-fat condiments.

3. Try to prepare your own food at home! If you order a serving of vegetables outside, it will probably come with a plate of oil, which is a typical violation of the low-calorie standard.

4. Pay attention to the cooking method, and focus on light food with less oil and salt. If you really eat out, remember to ask the waiter to put less salt and oil, and add a bowl of boiled water (for washing vegetables, which can remove a lot of extra calories from salt and oil)

5. Don't be hungry. This is very important. Don't go on a diet as soon as you think about eating. In the end, dieting will fail and you will get fatter. When you are hungry, just replenish. Your body tells you more than you know. In the end, you are so hungry that you will eat anything. The candlelight outweighs the gain.

6. The recommended safe weight loss rate is 0.5-1KG per week. This is equivalent to an energy deficit of approximately 500-1000kcal. This deficit can be achieved through diet, training, or a combination of both. A moderate energy-restricted diet without reducing carbohydrate or nutrient intake is optimal.

7. Have protein at every meal and snack to help you feel full.

8. The intake of dairy products and calcium also has a positive effect on reducing appetite, which is beneficial for weight loss and fat reduction.

After the above detailed introduction about the daily diet for abdominal muscle training, I believe everyone should have a better understanding and knowledge about what to eat for abdominal muscle training. I hope everyone should pay attention to their daily diet while doing abdominal muscle training. Only exercise and a reasonable diet can realize the dream of perfect abdominal muscles.