The vest line refers to the vest-like abdominal line of the human body formed by the flat abdomen, abdominal muscles and external oblique muscles. It is the highest state of flat abdomen and is also one of the signs of modern women in order to show off their perfect figure. . So everyone may want to know how to develop a vest line, how to develop a perfect vest line without a lot of exercise. The editor below will tell you how to eat the vest line.
1. Basic Principles of Reasonable Diet
1. Balanced Diet
To build muscle, the diet must conform to the characteristics of body growth, development and physiological functions, and contain the elements of daily life of the human body. Various nutrients must be in sufficient content and appropriate proportions to fully meet the needs of the body and maintain normal physiological functions, in order to promote the growth, development and health of the body.
The human body needs a variety of nutrients in daily life. No single food can fully meet the normal needs of the human body. Therefore, a variety of food sources are necessary to achieve a balanced diet.
2 Non-toxic and harmless to the human body
There are many types of harmful factors in food, including toxic animals and plants, microbial pathogens, pesticide residues, food additives, etc., which are harmful to the human body. The health effects are very serious and may even be life-threatening in severe cases. Therefore, great attention should be paid to food hygiene. Food that does not meet hygiene standards, is spoiled, or is unclean should not be eaten.
3 Easy to digest and absorb
Rational processing and cooking can improve the digestibility of food, facilitate the absorption of the body, and increase the effective utilization of food. Care should also be taken to reduce the loss of nutrients in food during cooking and processing.
2. How to match a fat-reducing diet
1 Calorie balance
In order to maintain our ideal weight, the calories supplied by food and the calories we consume every day must be Keep a balance. If our daily consumption is greater than our intake, then we enter catabolism. If our daily intake is greater than our daily consumption, we enter anabolism. This principle is very useful for bodybuilders! During the fat loss stage, just make sure you eat slightly less than you consume. The method is also very simple (weigh yourself every once in a while, remember not to weigh yourself).
2 Proportions of protein, fat and carbohydrates
The above three nutrients are functional substances in our body. The proportion between them in our diet is closely related to the metabolic status of the body and life. Performance has an impact. Usually in our meals, their proportion of total calories is: protein 10%~15%, fat 20%~30%, and sugar 55%~65%. Of course, adjustments can be made based on individual circumstances.
The distribution principle of the three major nutrients during the fat loss stage is high protein. The protein intake should be 1.5-2g/(kg.d), low fat (15%-25% of total energy), medium to high sugar 6-8g (kg.d). When choosing protein, ensure that high-quality proteins such as fish, poultry, meat, eggs, and milk account for more than half of the total protein. Carbohydrates are the sugars just mentioned. You can eat more after breakfast and exercise. Eat small amounts at other times. The total sugar content cannot be too low, otherwise it will lead to the loss of lean body mass (muscle). During the fat loss stage, just ensure that the diet is slightly less than the consumption. The method is also very simple (weigh yourself every once in a while, remember not to scale the scale every day, because it is normal for the body to fluctuate by 1-2 kilograms every day). Cooking oil should choose linseed oil, olive oil, camellia oil, soybean oil, etc.
3 Selection of other nutrients
Various nutrients will affect each other during the metabolism process in the body. For example, protein synthesis requires the participation of vitamin B2, so increase protein in the diet. Sometimes, it is also necessary to increase the corresponding vitamins. Therefore, we cannot only consider it from the perspective of a single nutrient, but also pay attention to the balance between various nutrients.
4 Appropriate dietary fiber
Excessive dietary fiber can affect the absorption of other nutrients. A lack of dietary fiber can cause certain physiological dysfunctions and become the cause of some diseases. Therefore, long-term dietary fiber Intake should not exceed 50 grams per day. However, modern people usually do not consume enough. It is recommended that people who want to lose fat should consume about 35 grams per day.
3. How to choose food for weight loss
According to statistics, our daily diet can be summarized into four categories: grains, animal foods and beans, vegetables, fruits, and oils. Let’s talk about how to choose these foods for a balanced diet:
Grains: including wheat, rice, corn, etc., are the main grains and the main source of calories, B vitamins and minerals. They are also The main source of protein for our people. In a balanced diet, food intake should account for 30% to 40% of the total.
Animals and beans: including livestock, poultry, eggs, milk, aquatic products, beans and soy products, they are the main source of high-quality protein and an important source of many vitamins and minerals. In a balanced diet, it accounts for 25% to 30% of the total diet.
Vegetables and fruits: The variety is very outstanding and is an important source of vitamins, minerals and dietary fiber. It should account for 30% to 40% of the diet.
Oils: They provide heat energy and essential fatty acids, and can promote the digestion and absorption of fat-soluble vitamins.
Including nut foods, if you eat them, remember to eat less oil! About 10 peanuts are equivalent to the calories of a bowl of rice.
Food selection: When choosing food, try to choose foods with high nutritional value, low price and good quality. For protein foods, it is best to choose lean meat and soy products that contain a relatively complete range of essential amino acids. The protein in fish in meat foods is easier to digest. There should be a certain proportion of miscellaneous grains in the staple food. The lysine content in whole grains is relatively high, which can supplement the deficiencies in refined grains. Also, finely cooked whole grains can increase appetite and increase the absorption of vitamin B1. In addition, among vegetables, green leafy vegetables are the richest in vitamins and minerals, and the darker the color, the higher the content.
4. Tips for reducing fat
1. Choose natural ingredients, not artificial foods. For example, the difference between steak and beef jerky is huge, and the various additives are not ordinary. Unbearable!
2. Avoid refined foods that are high in sugar and calories, such as desserts. Even if they are claimed to be fresh milk, they are still high in calories. I don’t know how much sugar is added, not to mention foods such as drinks and snacks. . Avoid high-fat condiments.
3. Try to make your own meals at home! If you order a serving of green vegetables outside, you will probably get a plate of oil, which typically violates the low-calorie standard.
4. Pay attention to the cooking method, mainly light and less oil and salt. If you really eat out, remember to ask the waiter to put less salt and oil, and add a bowl of boiled water (used for washing vegetables, which can remove a lot of extra calories from salt and oil)
5. Don’t be hungry, this is very important , don’t go on a diet just because you want to eat. In the end, the diet will fail and you will become fatter. When you are hungry, you will eat more. Your body tells you much more than you know. In the end, you will be so hungry that you will eat anything. The gain outweighs the loss.
6. The safe weight loss rate is recommended to be 0.5-1KG per week. This equals an energy deficit of approximately 500-1000kcal. This deficit can be achieved through diet, training, or a combination of both. A moderately energy-restricted diet without reducing carbohydrate or nutrient intake is optimal.
7. Include protein in every meal and every snack, which can help create a feeling of fullness.
8. The intake of dairy products and calcium also has a positive effect on reducing appetite, which is beneficial to weight and fat loss.
Finally, eating anything without exercise is useless. If you want to improve your body shape and reduce body fat through eating, give up! When you start exercising, let’s discuss eating again. Don’t start worrying about such trivial issues as how to eat before you exercise. Do you understand? To put it simply, if you want to have abdominal muscles, you should first lose fat, and then wait until the fat is reduced enough that you can see the abdominal muscles.