Although the sweaters and leggings still on the body, the temperature is not warm, but the spring has come! Holding a poor pouch ready to buy your spring, first look down your little belly, and then patted the flat collapsed meat buttocks , Finally reach out and touch their stout legs ... Are you sure you can really wear the United States and the United States clothes?
Alas! Abroad is the popular 'carbohydrate cycle' fat diet, not to try ?!
The overseas fatal diet on social networks - the carbon cycle method, the essence of this method is to combine the high-carbon diet day and low-carbon diet day to avoid the negative impact of long-term low-carbon diet and the method is also very simple, According to your daily arrangements, the menu of high-carbohydrate and low-carbon diet staggered, as long as the average to maintain the body can be required!
To know that lack of carbohydrate intake, but will bring a lot of trouble, including decreased performance, increased hunger, decreased metabolic rate and decreased concentration, etc. etc. With low-carbon diet to lose weight, Is not easy to lose is easy to repeat after thin ... ... still want to eat alone can be thin? Let your exercise + diet to maximize the fat loss to say it!
Could not wait to start trying? Before you start trying out the carbon cycle method, take a look at these precautions.
1. High-carbohydrate diet should be placed on high-intensity training day
The first thing to know before you start the carbon cycle is that for the best results you should have a high-carbohydrate diet on the highest-intensity training days, and for most people it should be on legwork days Of course, if your training covers the whole body, you may also need to arrange a high carbon diet.
The reason is simple: the body needs carbohydrates most during these training days. Taking in high-carbon water prior to training will allow you to be physically fit at the gym and better trained. Ingesting enough carbon after training will allow you to make muscle carbon Store (muscle glycogen) full recovery, but also to help the body repair.
If you want to get the maximum benefit from the carbon cycle and minimize the risk of fat growth, you need to schedule your meal properly: a day of intense training is high carbon day, and a day of low training intensity, For low carbon day.
2. To be mentally prepared for weight gain
During a high-carb diet day, you're likely to experience increased body water to gain weight, and every gram of carbohydrate you take brings about 4 grams of water. If you take in 200-300 grams of high-carb diet Carbon, water accumulation effect will be very obvious.
This phenomenon is most noticeable in people with lower body fat percentage, because weight is lower, and any increase in water weight can be significant. You do not need to worry too much about this, this is a normal process, and weight gain is not Increase in fat, restore the normal day low-carbon diet will return to normal.
If you are psychologically particular about weight fluctuations, then maybe the carbon cycle is not for you, you need to be prepared in advance.
3. Choose high GI or complex carbohydrates and avoid fructose
If you use the carbon cycle to reduce fat, you need to consider the glucose content of your diet or choose a simple glucose source (preferably before and after training time, because it absorbs more quickly and is not suitable for everyone depending on your constitution), either Choose the complex carbohydrate that will be broken down into glucose.
Examples of simple carbohydrates: sugar, glucose, various sugary drinks (including sugary sports drinks)
Examples of complex carbohydrates: bread, rice, noodles, potatoes, sweet potatoes
And what you really need to get around is fructose, which acts differently in your body and does not have the same benefits as glucose.If you eat a lot of fructose on a high-carbohydrate diet, it's very likely that the body converts those energy sources into fat Store because fructose is not easily stored in the muscle.
Fructose to be resolutely avoided is sugary drinks (commonly known as 'fat Aberdeen'), we can find 'high fructose syrup' in the list of ingredients; daily life, of course, fructose and fruit; of honey, Do not completely avoid, but also pay attention to the amount.
4. Reduce fat intake on high carbon day
In any case, reducing fat or have to consider the total calories in the high-carbon day, calorie intake increase is normal, because increased carbon intake, by reducing fat intake, can give more space for carbon, you do not need Too tangled calories.
5. Control the total calories for a week
This is linked to the previous point that your total calorie level for the week needs to be maintained within the range of fat reduction needs.
For example, with a height of 175cm and a body weight of 70kg, a weekly intake of 2200kcal is 15400kcal.If you want to lose 0.9kg / week's weight, you have to create 3500kcal / week of calories Gap, that is, only a week intake of 11,900 calories.
In a standard fat-reducing diet, the same low calorie diet is required for seven days a week, which is 1700 calories (2200-500 = 1700) kcal per day. If a carbohydrate-based diet is used, , Then you need to calculate carefully.
The carbon cycle is a real treat for those who want to maintain their level of exercise and prevent them from entering the fat reduction phase, but it must be remembered that the carbon-cycling approach requires more careful dietary preparation to ensure that they do not deviate from the target , So be sure to spend more time and energy in preparing a carbon cycle dietary diet.Remember to consult a dietitian, or check the information, otherwise the carbon will not do well with their own death.
In order to achieve your fitness goals, in addition to hard work, but also to remember that their own body a little better for people to eat, to reach and maintain your fitness goals, 70% rely on the diet, so be sure to pay special attention to you eat Go in. Add the following 10 kinds of fat food to your diet plan, they can help you achieve the most perfect state.
oat
In addition to being easy to cook, oats are the "best fat food" yet because they are rich in insoluble fiber and soluble fiber, but pay attention to the food labels when they're purchased, and many finished oats contain a lot of added sugar.
chicken breast
Not chicken and beer like chicken, here is the skinless boneless chicken breast meat.
Egg white
Low egg white carbohydrate content, high protein content, this feature allows it to fat while helping you to increase muscle.
brown rice
Brown rice is rich in fiber and nutrients essential to the body, absorbed slowly into the bloodstream, and using brown rice as a fat reducing carbohydrate will never go wrong.
fish oil
OMEGA-3 and OMEGA-6 fish oils, which accelerate your body's thermogenesis and burn more calories; have anti-catabolic effects that help prevent muscle loss; and they also resist fat production Means they can reduce fat storage.
asparagus
Asparagus contains asparagine, an alkaloid that directly affects cell growth and fat breakdown; asparagus also contains a substance that helps to excrete body waste and helps reduce fat.
almond
Rich in OMEGA-3 fats, it helps the body to accelerate fat burning.
garlic
In addition to the taste, garlic's best part is its rich allicin, allicin can help the body to discharge fat; In addition, garlic can help maintain a healthy blood pressure level.
tomato
Tomatoes are health warriors, they are not only excellent anti-oxidant and fat-burning foods, but also help lower blood pressure and prevent cancer.
apple
Apples are great fat burning fruits because of their high fiber content, and pectin in apples prevents body cells from absorbing fat and accelerates water absorption.
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