First, nutrients
About science first best diet pills of three major nutrients, carbohydrates, proteins, and fats. One day diet must take into account these three, plus vitamins and minerals.
Carbs: life-the main component of cellular structure and is intended primarily for material, and have the important function of regulating cell. Glucose, sucrose, starch and cellulose are carbohydrates. The lack of carbs in the diet causes general weakness, fatigue, blood sugar levels decreased, resulting in dizziness, palpitation, cerebral dysfunction. Severe cases can result in hypoglycemic coma. When dietary carbohydrate is excessive, are converted into fat and stored in the body, make people overweight and lead to various diseases, such as high cholesterol, diabetes and so on.
Protein: the physical basis of life, no protein, no life. As such, it is closely associated with the life and activities of various forms of life in the material. Protein organization and repair organizations, that is, proteins involved in muscle repair and growth.
FAT: lipid composition of organisms is an important ingredient, such as phospholipids is an important component of biofilm, fat is the body's metabolic needs for fuel storage and transportation. Lipids as cell surface substances and cell recognition, species-specific and organizations closely related to immunization.
Second, heat
Per gram of carbohydrate, protein and fat can provide heat about 4 calories, 4 and 9. Nutritionists say calories to kilocalories (kcal) is a flat, or calories, not divided by 1000 kcal.
Estimation of human consumption of energy
People who were lying in bed one day, also takes a lot of energy, this energy is used to maintain basic life activities, is what we call your basal metabolic rate. There are many sites that can estimate your basal metabolic rate. Daily consumption of total energy is greater than this your basal metabolic rate, because people still have to eat, work, walking, running, slip between the sheets. How much do you value, nor can we tell you.
Weight gain and weight loss
Weight gain and weight loss of the principle is very simple, is in physics class, we are familiar with the energy conversion and conservation.
Set daily burn off the calories of e (consumed), the intake of calories for e (pictured). If e (consumption) > e (pictured), weight loss, if e (consumption) < e (pictured), and weight gain. However, rid the body of water changes, weight changes including changes in muscle and fat changes.
Various fitness/diet will lead to changes in muscle and fat content in different proportions. In other words, the muscle as well as fat, lose fat at the same time will reduce the muscle. But we can use methods that do build muscle at the same time minimizing the amount of fat they add, in fat loss while minimizing muscle loss.
Done through anabolic muscle, you cheap weight loss products need a positive energy to the poor, fat-loss through catabolism to finish, you need a negative energy. Fat loss and muscle in the strict sense cannot be carried out simultaneously, people often say "but lose fat and muscle is difficult, but doable" is only an illusion.
From a microscopic point of view, fat loss and muscle cannot be pursued simultaneously. Analysis is as follows: the fat loss cycle for T1, T2 muscle cycle, if the time period considered from T1+T2, fat loss and muscle have happened, but just lose fat at any time within T1, T2 is at any time within the muscle.
For example, fat loss for half a year, gaining half a year, then within a year, happened to lose fat and gain muscle at the same time, just as fat for half a year, gaining half a year, then considered from the first half, just fat, considered in the latter, only muscle. However if T1 and T2 is very small, then T1+T2 is also very small, located T1=1 hours T2=1 hours, then in the 2-hour time period, happened to gain muscle and lose fat in order for this progress, lose fat and muscle in alternating 12-24 hours a day, giving the illusion that muscle and lose fat at the same time.
Computer friends compare the difference between concurrent and parallel distributed systems: concurrency is still within a certain period, more processes have occurred, but at some point, only one. Parallel means at any given moment, several processes at the same time, gain muscle and lose fat link clearly impossible. Well, a little ramble on.
Third, food choice
Carbohydrate-rich foods: grains, sweet potatoes, potatoes, all kinds of sugar.
Protein-rich foods: mainly meat, fish, eggs and dairy products.
Foods rich in fats: oils, nuts and some fruits (avocado).
Whether it's muscle or fat, our selection of food is the same, and differ only in the number and proportion.
Is best to choose whole grains of carbohydrates, eating such food does not make immediate rise in blood sugar, resulting in excessive insulin secretion, which convert glucose into fat. Fat loss can choose whole grains such as oatmeal, brown rice, muscle can be selected, such as oatmeal, brown rice, sweet potatoes.
Protein is best to choose foods containing less fat, such as chicken breasts, Turkey breasts, shrimp, cod, tuna fish, egg whites, skim milk (low sugar), there is a whey protein powder. Represented by the salmon fish while there is fat, but polyunsaturated fatty acids, but eaten anyway.
Fat is best to eat food that is rich in unsaturated fatty acids such as olive oil, nuts (peanuts, almonds, cashews, pistachios, etc), as well as fruits such as avocado.
Four, calorie and nutrient intake
People have prejudices about carbohydrates and fat, in fact, the two are not the reason you gain weight, but the overall calorie intake too much can make you fat.
Calorie intake varies, with the goal of reducing fat people need to slightly larger than the total intake of total energy consumption, build muscle need to convince their intakes of total energy consumption is slightly less than the total. As regards the difference is how much it depends on specific goals, and if you lose fat and too slow, that reducing calorie intake, or increase the amount of exercise, if you gain muscle is too slow, then increase caloric intake, the principle is very simple.
Reduced fat energy intake per day for a 1800+-200 card, light running 1000-1500 calories per day; muscle 3500+-500 cards a day, consuming mainly by high intensity strength training, consumption value is unknown.
How to reduce energy intake, then the reduced fat? On the premise of nutrition science, generally to slightly reduce carbohydrate intake. By how much? Own do, must be asked by how much, that to reduce carbon, water one-third try.
How increasing energy intake, then the muscle? Assuming that your protein intake has reached 2 grams or more per kilogram of body weight, it would increase the amount of carbohydrate, because muscle repair requires a lot of energy, carbohydrates, is required to provide. Whether it is fat or muscle, must not mind temporary changes in weight, adjust your diet or exercise program, please see 2-3 a week or two, before making further adjustments.
On nutrient intake, here we usually use carbon, water, proteins, fats, produced by the energy to speak, rather than mass (weight). As already mentioned, the same quality of carbohydrate, protein, fat, 4:4:9 of energy. Fat loss during the recommended intake of carbohydrate, protein, fat energy ratio is 4:4:2, I have enough, it can be 3:5:2 so that proteins were more involved in energy supply, it is not recommended. If it is a muscle, you need to increase the proportion of carbohydrates, I now have 5:2.5:2.5 proportions, but it increased my protein intake, plus some amount of carbon and water.
Five what, when to eat
Whether it is fat or muscle, requires maintenance of concentrations of blood glucose, you can't eat too much, you'd better follow the principle of smaller meals. In the case of keeping the same total calories, adjusted to three meals on three meals and a snack in the afternoon. In General, human blood glucose concentration with the lowest in the morning, so breakfast is important in keeping calories under certain circumstances to eat enough carbohydrates and protein-rich foods. Most carbohydrates, preferably in the morning to the afternoon snack eaten between dinner, eating fewer carbohydrates, mainly on vegetables and protein. Of course, both muscle and lose fat, meal without healthy fats, apart from the meat itself is a little bit FAT, but I usually only eat nuts.
Someone asked fruit can and cannot eat. The fruit is rich in vitamins and minerals, from a nutritional point of view, you should eat a little more. But the fruit inside is rich in fructose, too much to lose fat or gain muscle did not benefit. Glucose, the human needs directly, rather than fructose. So between fruit juice and vegetable juice, I would choose the vegetable juice in sugar and high in fiber. But if you must eat the fruit, and low glycemic index fruit is a better choice, and try to eat it before noon.
The sequence of six, eating and exercise
As we all know, humans first predominantly glucose and glycogen muscle glycogen, then to burn fat, increase in final consumption the amount of muscle. Fat people can be over early abdominal cardio, so that the beginning of human blood glucose concentration was low, early into the fat burning State. If in the presence of oxygen before taking in too much food, then you need to spend a lot of time consumed sugar in the body. Muscle needs doing high intensity strength training for those, you need to consume a lot of energy, so strength training one hour before intake of food, especially to eat carbs (I mainly eat oats), but can't finish training right away, because of elevated blood glucose concentration is not conducive to growth hormone secretion. Strength training done within half an hour to absorb the glucose and protein powder. These nutrients in half an hour interval will not turn into fat, but to supply the muscles.
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