How to Eat Correctly and Lose Weight During Fitness

Proper diet and weight loss during fitness should balance nutrition and calorie control, mainly achieved through adjusting dietary structure, controlling eating time, selecting high-quality protein, supplementing with appropriate amounts of carbohydrates, and increasing dietary fiber intake.

1. Adjust dietary structure

Reduce the proportion of refined carbohydrates and high-fat foods, and increase the intake of vegetables, fruits, and whole grains. It is recommended to mix vegetables in a ratio of half, protein in a quarter, and carbohydrates in a quarter for each meal. Avoid fried foods and sugary drinks, and choose low-fat cooking methods such as steaming and boiling.

2. Control eating time

1-2 hours before and after exercise is a critical window period for supplementing nutrition. Before exercise, it is recommended to supplement low glycemic index carbohydrates in moderation, such as oats or whole wheat bread; Protein should be replenished promptly within 30 minutes after exercise to help with muscle repair, such as chicken breast or protein powder. Avoid eating late at night, and it is best to finish dinner 3 hours before bedtime.

3. Choose high-quality protein

Prioritize low-fat and high protein foods such as chicken breast, fish, shrimp, and egg whites, with a daily intake of 1.2-1.6 grams per kilogram of body weight. Whey protein and plant protein powder can be used as supplements, but it is important to choose sugar free products. Multiple intake of protein is more conducive to absorption and utilization than concentrated eating.

4. Supplement appropriate amount of carbohydrates

During fitness, one should not completely quit carbohydrates, and should choose compound carbohydrates such as brown rice, sweet potatoes, oats, etc. When the intensity of exercise is high, the carbon water ratio can be appropriately increased, and the rest days can be correspondingly reduced. The intake of carbohydrates is concentrated before and after exercise, and the intake is controlled during other periods.

5. Increase dietary fiber

Daily intake of 25-30 grams of dietary fiber can help increase satiety and improve intestinal health. Green leafy vegetables such as broccoli, spinach, celery, as well as chia seeds, flaxseed, etc., are all high-quality sources of fiber. Adequate hydration combined with dietary fiber intake can prevent constipation. Diet and weight loss during exercise require long-term adherence and regular exercise. It is recommended to lose no more than 1% of body weight per week to avoid excessive dieting and muscle loss. Regularly record changes in diet and body fat, and adjust the diet plan according to training intensity. Maintain sufficient sleep and water intake to reduce the impact of stress on weight loss. If you experience discomfort symptoms such as dizziness and fatigue, you should adjust your diet plan or consult a professional nutritionist in a timely manner.