Why is it not recommended to eat rice and vegetables for fitness

During the fitness period, it is not completely impossible to eat rice and vegetables, but the intake ratio needs to be adjusted according to the exercise goals and nutritional requirements. Rice is a staple food with a high glycemic index, and excessive consumption may affect the fat loss effect; Although vegetables are rich in dietary fiber, some high starch vegetables need to be controlled in quantity. The core of fitness diet lies in balancing the ratio of carbohydrates, proteins, and fats. The demand for carbohydrates among fitness enthusiasts is closely related to their exercise intensity. Moderate intake of rice after high-intensity training can help restore muscle glycogen, but excessive refined carbohydrates in daily diet can easily cause blood sugar fluctuations and increase the risk of fat accumulation. It is recommended to choose low sugar staple foods such as brown rice and oats to replace some white rice, which can provide long-lasting energy and avoid severe insulin secretion. Pumpkin, potatoes, and other root and stem vegetables in vegetables have a high starch content and need to be included in the daily carbon and water content, while leafy vegetables can be consumed in large quantities to supplement vitamins and minerals.

In special circumstances, it is necessary to adjust the dietary structure. During the muscle building phase, it is advisable to increase rice intake to support muscle synthesis, but it should be accompanied by sufficient amounts of high-quality protein such as chicken breast and eggs. During the fat loss period, the proportion of refined carbohydrates should be reduced, and low calorie vegetables such as broccoli and spinach should be used to increase satiety. People with diabetes or insulin resistance need to strictly control the amount of rice and give priority to non starch vegetables with coarse grains.

Fitness diet should pay attention to personalized adjustment, and it is recommended to consult a nutritionist to develop an exclusive plan. Within 30 minutes after exercise, an appropriate amount of fast carbon such as bananas can be supplemented to promote recovery, with a focus on slow carbon in daily life. It is recommended to consume multiple colored varieties of vegetables daily, with dark leafy vegetables accounting for more than half. Cooking methods should avoid high oil and salt content, and steaming or cold mixing can better preserve nutrients. Long term maintenance of scientific diet and regular training is necessary to achieve ideal fitness results.