Fitness diet how to eat attention to these items let you gain muscle and fat loss

　　No matter how well you train for fitness, but if you do not eat in moderation, then the final fitness effect is still not as good as it should be. If you want a good body, you have to make sure that the calorie intake is less than the calorie consumption.

　　Fitness diet how to eat

　　1, food should be diverse

　　Try to ensure that every meal has staples, protein, lipids, vegetables / fruits.

　　Breakfast: must be plentiful, protein, carbohydrates, vegetables, fruits, none of them should be missing.

　　Lunch: consume moderate amount of protein, coarse grains as the main food and lots of vegetables/fruits.

　　Dinner: take simple and easy to digest protein, moderate amount of vegetables/fruits.

　　2, less food and more meals balanced distribution of calories

　　Small and frequent meals can well avoid excessive intake caused by hunger. Small and frequent meals can maintain a sense of satiety for a long time and maintain the stability and consumption of energy in the body. Little more meals are generally eaten every three hours, the overall is a day 6 meals, 3 meals + 3 additional meals.

　　For example

　　If the daily consumption of 2000 calories to calculate.

　　A fat-loss bodybuilder consumes 1,600 calories a day, suggesting 500 calories for breakfast, 400 calories for lunch and 400 calories for dinner, and 100 calories for each of the three extra meals.

　　Muscle gainers consume 2,400 calories a day, it is recommended that three meals of 600 calories each, three additional meals of 200 calories each.

　　This data, only for your reference, specifically according to their own situation to develop.

　　3, cooking methods to 3 less: less oil, less salt, less sugar

　　Cooking food to choose less fried, more steamed light way, vegetables can be more cold, salad-based. Steamed meat tasteless, you can add appropriate seasonings, such as: salt, black pepper, chili powder, lemon juice, other spices, etc. Many people find fitness meals difficult to eat, it is because there is no good use of seasonings, here said less, not completely eliminated, as long as it is the right amount, and will not have a bad impact on fitness. For example: ground black pepper, in addition to seasoning, there is a unique fragrance; lemon juice can be a good deodorant, can produce a unique flavor.

　　4、Ingredients selection

　　Quality carbohydrate: brown rice, oats, whole wheat bread, whole wheat pasta/macaroni, corn, potatoes, purple potatoes sweet potatoes, beans, millet, yams, etc.

　　High quality protein: chicken breast, eggs (boiled), fish (salmon, cod, tuna), shrimp, beef, shellfish, milk, yogurt, etc.

　　High quality lipids: vegetable oil (olive oil, corn oil, etc.), flax seeds, pumpkin seeds, soybeans, almonds, walnuts, cashews, pistachios, etc.

　　Vegetables: broccoli, celery, asparagus, lettuce, tomatoes, spinach, carrots/white radish, kelp, cauliflower, baby greens, lettuce, mushrooms, etc.

　　Fruits: dragon fruit, cherry, banana, apple, blueberry, kiwi, grapefruit, pear, avocado, etc.