Today we recommend to you an article which introduces you to some eating tips to eat well and smart, without starving and also to lose weight. Among the secrets are to eat more seed foods (natural cereals, legumes and a few nuts), to have more than 5 different colors of fruits and vegetables every day, preferably those varieties richer in fiber. You must drink milk and dairy products every day, they are the main source of calcium and protein, and it is also recommended that you eat more sea fish as well as ground poultry and egg foods. It is highly recommended to eat more net lean meat (beef is good) during exercise to help you replenish iron other high quality proteins, it is not recommended to use protein powder type of goods. Often people come to ask me, how to eat for exercise and weight loss? Do I need to eat protein powder? For those who insist on exercising, it is really important to know how to eat. People who know how to eat will lose weight faster and healthier than people who eat blindly. However, the reality is that many people who insist on exercise/fitness will focus on and rely on various nutritional supplements or drinks, but do not care about regular meals, and even diet inappropriately to lose weight. It is important to know that nutritional pills, protein powders, and calcium-added juices are convenient means of replenishing the body with the nutrients and energy it needs, but they are never a substitute for real food. Today, let’s talk about the 6 principles of daily diet for those who insist on exercise. 1, eat more seed food Seeds (including natural grains, legumes, nuts, etc.) contain the basic nutrients that feed life, such as protein, essential fats, and some bioactive compounds (such as phenolic compounds, ferulic acid, etc., are antioxidants). Experiments have proven that consuming sufficient amounts of plant seed foods such as cereals and legumes every day is effective in promoting good health and maintaining a healthy body weight. People who eat more cereals and legumes can also effectively prevent diabetes and some cancers. 2, eat 5 different colors of fruits and vegetables every day Fruits and vegetables can provide the body with the vitamins and minerals it needs to effectively help people maintain a healthy weight. From today, you may want to match their face – yellow, orange, red, green, blue, purple, etc. The red color in pomegranates comes from anthocyanins, the red color in tomatoes from lycopene, and the bright yellow color in sweet potatoes from beta carotene. These pigments are effective in fighting cancer, preventing heart disease and Alzheimer’s disease, and enhancing memory. In addition, since most of these pigments are antioxidants, they can reduce the irritability associated with illness and heavy exercise. Studies have found that natural food pigments need to cooperate with each other to bring out their best effects, which is why it is recommended to eat at least five colors of fruits or vegetables every day. 3, plant foods with skin eaten The skin of fruits is rich in fiber. These mixtures help the healthy growth of intestinal cells, reduce the chances of constipation and hemorrhoids, improve appetite and maintain a healthy weight. These fibers also block roughly 3-4% of calorie absorption, which is one of the reasons why eating more fruits and vegetables can help you lose weight. 4. Drink milk/eat dairy products every day Fresh milk and dairy products (including cheese, yogurt, sour cream, etc.) should be part of the daily diet of those who exercise regularly. Dairy products can provide sufficient protein for muscles and enhance their recovery. And whey protein is also effective in strengthening the immune system. Even more amazingly, studies have found that weight loss menus that include dairy products help to lose more fat. There are also active lactic bacteria can effectively enhance the immune system and combat constipation. 5, eat more sea fish Adherence to sports and exercise will consume up to 50% more protein than normal people every day, sea fish just provide a lot of high-quality protein. Sea fish can also supplement zinc, copper, chromium and other trace elements, these in the daily diet may be low intake. Many studies have also shown that regular sea fish eaters are effective in preventing heart disease, cardiovascular disease and stroke. Sea fish contains Omega-3 lipids, and many modern diseases, such as heart disease and Alzheimer’s, are related to insufficient intake of this fat. It is worth noting that Omega-3 lipids can also effectively reduce the soreness brought about by exercise. 6, eat more walking poultry, eggs If you often exercise, vegetarianism may not be for you. Poultry (chicken, duck and goose) and eggs, together with the dairy just mentioned, enable exercisers to consume essential proteins and minerals, especially iron and zinc, which ensure healthy blood red blood cells and maintain a stable immunity, which is difficult to meet with a vegetarian diet. And free-range poultry meat has even less saturated fat, so the diet is healthier.