L-carnitine
Reason for the list: Promotes fat burning
In the process of fat metabolism, L-carnitine is a carrier of fatty acid transport and can carry fatty acids into the mitochondria for burning for energy. There is no other nutrient in the body that can perform this role in the place of L-carnitine. The richer the reserves of L-carnitine in the body, the faster and better the fat burning will be. Therefore, L-carnitine is known as the "fat burning accelerator".
Food sources: red meat and red meat products, such as lean mutton, lean beef, etc.
The daily intake of L-carnitine in the diet is 250 mg, which can only meet the carnitine needs of the general fitness crowd. People who want to lose fat have a higher need for carnitine, reaching 1-5 grams. Paradoxically, this substance that helps burn fat is hidden in meat. If you take it from food alone, you need to eat 8 pounds of lamb or 10 pounds of lean beef every day to get 3 grams of L-carnitine. Therefore, many people who are on a diet, especially those who "give up eating meat" may find that in the early stages of exercise to lose weight, the fat loss effect is good, but after a while, the fat loss will easily enter the "plateau period", which is different from the effect of L-carnitine in the body. The decline in reserves is directly or indirectly related.
L-carnitine content in food (mg/100g)
Food
Content
Food
Content
Beef
67.40
potatoes
0
Pork
30.00
cabbage
0
Lamb
77.97
tomatoes
2.93
Rabbit meat
21.00
peach
1.61
Chicken
7.50
Pineapple
1.05
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Supplementary measures:
Eat lean meat 3-4 times a week, 1 tael each time, to ensure a balanced diet. In addition, you can supplement 3-8 additional L-carnitine capsules such as L-360 before exercise to meet the demand for L-carnitine during fat metabolism. It is recommended to choose L-carnitine packaged in capsules because carnitine itself has poor stability and is easily denatured by water absorption and loses its effect. Capsule packaging can enhance the stability of carnitine.
Dietary fiber
Reason for the list: Enhance satiety, detoxify and nourish the skin
Dietary fiber itself has no calories, but it can absorb water and expand in the stomach, enhancing the feeling of fullness and "cheating your stomach." This is especially useful for those who like snacks and late-night snacks, as it can better control appetite and reduce calorie intake.
Adsorb fat and cholesterol. Friends who are accustomed to a diet rich in oil, such as fried dough sticks, fried cakes, twice-cooked pork and other foods, can give priority to foods with high dietary fiber content during meals, which can reduce the absorption of fat and cholesterol.
Dietary fiber can promote gastrointestinal motility, moisturize the intestines, help eliminate toxins from the body every day, and maintain the normal function of the gastrointestinal tract.
Food sources: Whole grains, soy products, fungi and algae, fruits and vegetables
The Chinese Nutrition Society recommends that adults’ daily dietary fiber intake is 25-30 grams. Converted into food, it is equivalent to the fiber content of half a pound of wheat noodles + 1 corn + 1 piece of tofu + 1 pound of celery + 10 mushrooms. Because dietary fiber has a poor taste, coarse particles, and astringency, many people discard the fiber parts, such as mushroom pedicles and fruit peels, when cooking. Friends who don’t like to eat whole grains and have a refined diet often lack dietary fiber, which makes them more likely to cause stains, hemorrhoids, colon cancer and other problems.
Supplementary measures: Match the thickness of the staple food. It is recommended that the daily diet contains soy products or fungi and algae (shiitake mushrooms, oyster mushrooms, fungus, white fungus, etc.), and at least one piece of fruit every day.
Dietary fiber content in food (g/100g food)
Food
Content
Food
Content
Japonica rice
0.8
Flammulina
2.7
Corn
7.6
Mushroom
2.1
Wheat noodles
2.8
Mushrooms
3.3
kidney beans
17.8
Mushroom
17.2
Tofu (North)
0.8
lotus root
0.6
Spinach
0.8
Banana
0.3
Celery
0.5
Strawberry
0.8
Green pepper
0.8
peach
0.4
Protein
Reason for being on the list: Improve vitality, lose fat without losing health
Protein can activate body metabolism, causing the metabolic process to consume more calories, helping to achieve a negative caloric balance.
A diet rich in protein can improve immunity, promote tissue repair, make friends who are losing fat look energetic and energetic, and avoid being exhausted and listless during the process of losing fat.
Food sources: meat, eggs, milk, beans
The recommended protein intake for people who want to lose fat is 1.2 grams per kilogram of body weight, that is, a 60-kg person consumes 72 grams of protein per day. It should be noted that many protein-rich foods are also high in fat, so when choosing, try to choose high-protein, low-fat food sources.
Protein content in food (g/100gfood department)
Food
Protein
Fat
Food
Protein
Fat
Pork (fat and lean)
13.2
37
grass carp
16.6
5.2
Pork (lean)
20.3
6.2
Shrimp
18.2
1.4
Beef (lean)
20.2
2.3
Soybeans
35.0
16.0
Mutton (lean)
20.5
3.9
Tofu
8.1
3.7
Chicken
19.3
9.4
Tofu skin
44.6
17.4
Duck
15.5
19.7
milk
3.0
3.2
Eggs
13.3
8.8
Yogurt
2.5
2.7
Egg white
11.6
0.1
Protein powder
75
3
Supplementary measures:
Choose lean beef, egg whites, fish, shrimp, soy products and other high-protein and low-fat foods. It is worth mentioning that animal protein (meat, eggs, milk) + plant protein (soy products), soy products + grains (rice, noodles) can play a complementary role in amino acids and improve protein utilization.
Water
Reason for being on the list: Moisturizing and revitalizing the skin, becoming a dewy beauty
Water is the source of life, and the process of human body aging is precisely the process of continuous loss of water in the body. 90% of the weight of newborns is water, 80% of the weight of unweaned babies is water, about 60% of the weight of adults is water, and about 50% of the weight of the elderly is water. Various metabolic reactions of the body are carried out in a water environment. Adequate water intake can make fat burning more smoothly, expel metabolic waste from the body faster, and prevent toxins from being retained in the body for a long time. Never reduce your water intake to control your weight. You know, losing weight by losing water is self-defeating.
Food sources: water, drinks, fruits, vegetables
Boiled water, cola, green tea, and beer are all water, but these waters are not suitable for supplementation during exercise and weight loss. Because what is excreted with sweat and urine during exercise is not only water, but also vitamins and minerals. Supplementing plain water, cola, green tea, and beer will cause blood dilution, making people "more thirsty the more they drink," and may also easily cause muscle cramps. Drinking water should not only solve the problem of "thirst", but more importantly, it should satisfy the "body thirst".
Supplementary methods:
Choose boiled water, mineral water and an appropriate amount of fruit juice in daily life; choose low-calorie sports drinks containing minerals such as sodium, potassium, calcium and magnesium during exercise to ensure the effect of fat loss.
Calories in various beverages
Food
Calories (kcal)
Food
Calories (kcal)
Pearl milk tea 500ml
362
Green tea 500ml
184
KFC orange juice 220ml
227
1 bag of milk 250g
155
SpriteSoda 355ml
135
Diet Coke 355ml
1
Coke 375ml
175
Pulse 600ml
57-228
1 can of beer 375ml
150
Gatorade 600ml
143
Wine 300ml
225
Pocari Sweat 500ml
130
Erguotou 58 degrees 100ml
351
Sports Beauty Energy Control Drink 500ml
29
