Many runners hope to achieve fat loss through running. In the fitness community, many people know the saying '30% exercise, 70% diet.' In fact, this saying is equally applicable to runners. Previously, some running enthusiasts privately messaged me, hoping to learn more about runners' diets. I have compiled a list of foods that can accelerate metabolism and promote fat loss after running, hoping to provide some reference for everyone.
1. Brown Rice
Brown rice is the caryopsis of rice with the outer protective husk removed, retaining the inner protective layers (pericarp, seed coat, aleurone layer). Due to the high content of coarse fiber and bran wax in the inner protective layers, it has a rough texture and takes longer to cook, but its slimming effect is significant. Compared to regular refined white rice, brown rice is richer in vitamins, minerals, and dietary fiber.It contains 8 types of amino acids, 16 types of minerals, and 21 types of vitamins, making it a complete, comprehensive, and natural nutritional food.It is considered a green and healthy food.Additionally, the glycemic index of brown rice is much lower than that of white rice, providing a better sense of fullness when consuming the same amount, which helps control food intake and aids in weight loss.
2. Apple
Apples are one of the most nutritionally perfect fruits among vegetables and fruits. Some scientists and doctors refer to apples as 'all-around health fruits.' Apples are rich in pectin, cellulose, and vitamin C, which can prevent the intestines from absorbing low-density cholesterol, providing excellent fat-reducing effects. The pectin and trace elements in apples help maintain stable blood sugar levels, and vitamin C helps maintain red blood cell concentration, stimulates the regeneration of antibodies and white blood cells, thereby enhancing the body's disease resistance.
Additionally,those with excess fat can try eating some sour apples..
3. Celery
Celery has twice the protein content of most fruits and vegetables and 20 times the iron content of tomatoes, but its calorie content is very low, so there is no need to worry about gaining weight from eating it. Celery contains substances that promote fat consumption and is rich in coarse fiber, reducing the absorption of fat and cholesterol, which is beneficial for weight loss. Celery is also rich in calcium and potassium, which can regulate fluid balance, and contains anti-arthritis substances, making it especially beneficial for frequent exercisers. However, runners with weak spleen and stomach, loose stools, or low blood pressure should not eat too much celery.
4. Broccoli
Broccoli has a water content of over 90% and very low calories, making it a filling but non-fattening food for those looking to lose weight. Broccoli is rich in carotene, which promotes gastrointestinal health and digestion, and can lower blood pressure, blood lipids, and cholesterol levels, providing significant health benefits. Additionally, broccoli is rich in dietary fiber, carbohydrates, and other nutrients, as well as unique nutrients like folic acid and amino acids.
5. Boiled Eggs
The nutrients in eggs are second only to breast milk in value for the human body. Eggs contain almost all the nutrients needed by the human body, such as protein, fat, lecithin, yolk, vitamins, and trace elements like calcium, iron, and magnesium, earning them the reputation of 'ideal nutrient reservoir.' Every 100 grams of eggs contain 14.7 grams of protein, which is very similar to the protein composition of the human body, with an absorption rate of up to 98%. Moreover, eggs are low in calories, with one egg containing only as many calories as half an apple or half a cup of milk, so people looking to lose weight can eat them without worry.
6. Chicken Breast
Chicken breast contains fats comparable to those in shrimp and crab, and it is the only type of meat where you don't have to worry about consuming too much animal fat that could harm your body. Additionally, chicken breast is one of the meats with the highest protein content, and its high protein, low-fat characteristics make it easily absorbed by the human body. Chicken breast contains a large amount of unsaturated fatty acids and iron, which can lower low-density cholesterol levels and boost metabolism. However, be sure to remove the skin before eating.
7. Beef
Beef's nutritional value is second only to rabbit meat, with fat and cholesterol content significantly lower than pork, making it particularly suitable for those looking to lose weight. Beef is high in creatine, which is very effective for enhancing strength, as creatine is the energy source for muscles, making training more enduring. Beef is rich in protein, and its amino acid composition is closer to human needs than other meats, making it particularly suitable for muscle tissue repair after training.
8. Salmon
Among all fish, salmon has the highest Omega-3 content, with about 2.7 grams per 100 grams, earning it the title of the healthiest fish in the world. Omega-3 fatty acids can effectively increase high-density lipoprotein cholesterol, lower blood lipids and low-density lipoprotein cholesterol, and help control weight. The golden ratio of vitamins to polyunsaturated fatty acids in food is above 0.4, and salmon's ratio is as high as 0.73, earning it the reputation of a precious aquatic treasure.
9. Banana
Bananas are highly nutritious, containing 1.2 grams of protein, 0.5 grams of fat, 19.5 grams of carbohydrates, 0.9 grams of coarse fiber, 9 milligrams of calcium, 31 milligrams of phosphorus, and 0.6 milligrams of iron per 100 grams of pulp. They also contain carotene, thiamine, niacin, vitamin C, vitamin E, and rich trace elements like potassium. Additionally, bananas are easily digestible and absorbable and are low-calorie foods, making them very suitable for consumption during fat loss periods.
Lastly, I want to tell everyone that fat loss ≠ weight loss; what you are reducing is fat, not muscle. Moreover, just running doesn't necessarily mean you're burning fat.
Many novice runners start training under this misconception, only to end up saying, 'I've been running all this time, why am I still so fat?' When you start running, you are not burning fat but glycogen in your body. Only when all the glycogen is depleted does the real fat burning begin. Depending on individual physiques and food intake, the time to start burning fat varies, but it usually takes at least 30-40 minutes.
The saying '30% exercise, 70% diet' is indeed correct, but if you only achieve the 70% diet part, it is useless.
Alright, that's it for this issue's runner diet sharing. Finally, here's our interactive topic:
Do you think you can eat before and after running?
Feel free to share your thoughts in thecomments section of the article.Leave a message, and in the next issue of 'Runner Diet,' I'll tell you the answer. Additionally, if you have any questions or want to know more about running, feel free to leave me a message in the comments section of the article.