Any fat reduction and weight reduction will more or less reduce the muscles. This is the thing that fitness enthusiasts fear the most. The muscles that have been trained through hard work are reduced along with the fat. The previous efforts have been in vain. Ding Ding Nutritionist said, "This is normal, because the heat intake is reduced, and the muscles are Fat will be lost together, whether it is to limit heat, reduce sugar, intermittent cessation, etc., but as long as you do a good job of overall diet planning, exercise supplementation and appropriate muscle strength training, muscle loss can be avoided and may also increase muscle. "
168 Intermittent cessation Pancreas Island secretion is the key
Among them, the most easily accessible is the recent "168 interval quit" that has been hot. Fasting for 16 hours a day, and eating for another 8 hours. Dingshu Nutritionist explains that under normal static conditions, the body will naturally burn fat and maintain energy. The amount is balanced, blood sugar rises after eating, and insulin secretion increases. Insulin will allow cells to absorb glucose and use it as the main energy. On the other hand, it increases the effect of fat synthesis. In the state of not lacking energy, the burned fat will be synthesized back to accumulate again under the condition of calmness.
{99}168 are effective for quitting during the period of time because if you do not eat for a period of time (usually for more than 14-16 hours), the body will be in a low infarction state during fasting, low blood sugar, and fat oxidation and decomposition will increase. When the body has insufficient sugar and fat burning increases, ketones will be produced, which can inhibit food and help consume energy. On the one hand, the intake will be reduced due to the restriction of eating time. On the other hand, the decomposition of fat will be increased under the condition of low insulin, and the production of microketones and other factors will achieve a weight reduction effect.
Maintain muscle mass when reducing weight. Three important points should be paid attention to:
If you want to maintain muscle mass when reducing weight, you can use 168 to eat. At the same time, limiting the eating time can also avoid excessive heat consumption. There are three major points to pay attention to:
1. The total protein intake is increased; 1.8-2.7 grams of protein per kilogram, or 2.3-3.1 grams of protein per kilogram without fat.
2. Combined with resistance training, that is, weight training, stimulates muscle growth.
3. Replenish after appropriate exercise according to different exercise strengths
Low strength: 0.25-0.3 g/kg protein supplement, for example: 60 kg adults, just a simple can of commercially available beans
Medium and high strength: need to be matched with carbohydrates (saccharides) and protein
Carbohydrates: 1.0-1.2 g/kg protein: 0.25-0.3 g /kg, golden ratio 3-4:1
For example: 60kg adults, about 200g of roasted sweet potatoes with a can of commercially available beans, supplemented with carbohydrates after exercise, promote liver recovery
According to the 2017 International Sports Nutrition Association, under the conditions of low heat, there is a higher protein removal and resistance training, and the muscles can be retained. In addition, after exercise, some articles have pointed out that the supplementation of carbohydrates (saccharides) combined with proteins can not only effectively promote the recovery of muscle liver sugar, but also stimulate muscle synthesis.
Dingfeng Nutritionist explained that it is mainly because after nutritional supplementation comes, "insulin" is secreted. In addition to helping cells absorb energy, it also increases the cortical alcohol after exercise (cortical alcohol inhibits protein synthesis and accelerates decomposition). Therefore, supplementation after exercise is important to avoid muscle loss.
If you are an ordinary office worker who wants to do it, Ding Ding Nutritionist can eat the first meal at 12 noon, and eat some heart supplements at 3 or 4 pm. After get off work, go to the gym for a retrieval. After training, you can have dinner before 8 o'clock. The dinner must contain sugar and protein. The amount of portions each person takes is related to age, gender, weight, and exercise. It is recommended that you have no flavored fruits, sugar-free bean paste, etc., so that it can effectively reduce fat without losing muscle.
(Changchun Monthly Journal/Editoring Department, Article Authorization Provided/Health Medical Network)