Effective weight loss with a diet for the group of people FULL

Effective weight loss with a diet for the group of people FULL

In fact, this group of people is the group that is least favored by God in terms of appearance among the groups, but in return, this group is the group with extremely high health in all 3 groups. The body structure is a bit rough but extremely solid and this is certainly a very good basis for people in this group to build their body in the direction of being strong and extremely strong and at the same time constantly looking for ways to lose weight effectively. fruit through the diet.

BEAUTIFUL FITNESS WITHOUT HARD FOR ENDOMORPH GROUP!

Effective weight loss with a diet for the group of people FULL

I/ Knowledge of an effective weight loss diet for the ENDOMORPH group

Typically, people with endo organs benefit greatly from a balanced diet of healthy fats, protein, and good carbs from vegetables, fruits, and high-fiber, non-refined foods. regime.

Some foods high in protein or monounsaturated and polyunsaturated fats include:

  • Low-fat dairy products, such as low-fat milk, yogurt, and cheese
  • Poultry, such as chicken and duck
  • Most fish, especially fatty fish
  • Most healthy cooking oils, especially olive, canola and avocado oils
  • Egg yolks and whites
  • Most dry nuts, such as almonds, hazelnuts, and walnuts

Some of the carbs that fit the ENDOMORPH diet best are:

  • Dried beans, such as kidney beans, chickpeas, and lentils
  • Fruits, except melons and pineapples
  • Non-starchy root vegetables, such as broccoli, cauliflower, and celery
  • Whole grain or wheat products, such as barley bread…
  • Starchy vegetables, such as sweet potatoes, yams, corn, and carrots
  • Unrefined starchy vegetables, such as quinoa and amaranth

According to the American Council on Exercise (ACE), people with endo organs are often more sensitive to carbs and insulin. Insulin is a hormone that allows blood sugar to easily enter the cells of the body.

So people who are following the endomorph diet will often want to limit or avoid foods high in carbs, especially refined carbs, such as flour and sugar.

Foods high in carbs release sugar more quickly into the bloodstream, causing a rapid rise and fall in blood sugar. The body will quickly convert this sugar into stored fat, instead of burning them as energy for the body to function.

Endos have a tendency to convert excess calories from food into fat. It is for this reason that people who are following the endo diet need to avoid foods that are high in calories, but low in nutrients.

Some foods to avoid and limit in an effective weight loss diet for this human body include:

  • White bread, white rice, pasta, and bagels
  • Candy, chocolate, and other sweets
  • Pies
  • Soft drinks, energy drinks, energy, and sports
  • Ready-to-eat, refined grains
  • Processed or fried foods
  • Dairy products, such as ice cream
  • Red meats
  • Foods rich in sodium
  • Alcoholic drink
  • Cooking oils that are high in saturated fat, such as coconut or palm oil

Effective weight loss with a diet for the group of people FULL

II/ Effective weight loss menu for human organs ENDOMORPH

You can refer to some examples of effective weight loss menus for the human body ENDOMORPH right below!

Monday

  • Meal 1: 1 ripe banana (or 1 cup of cooked oats with 2 boiled eggs)
  • Meal 2: Cucumber salad + yogurt + nuts
  • Meal 3: 100g chicken breast + 1/2 cup shiitake mushrooms + 2 cups spinach + 1/2 cup boiled carrots
  • Meal 4: 1 apple + 1/2 cup almonds
  • Meal 5: 100g salmon + 1/2 cup brown rice + 2 cups boiled vegetables
  • Meal 6: 1 cup of yogurt + almonds + strawberries

Tuesday

  • Meal 1: 1 glass of yogurt + 1 cup of cheese + grapes
  • Meal 2: 1 cup of chocolate milk
  • Meal 3: 1 cup of oats + blueberries
  • Meal 4: 200g of salmon + 1 cup of brown rice + 1 bowl of soup + 1 cup of assorted vegetables
  • Meal 5: 150g lean pork + 1 potato + 100g broccoli + 1 glass of orange
  • Meal 6: Blueberries

Wednesday

  • Meal 1: 1 cup of oats + 1 apple + 2 egg whites
  • Meal 2: 2 pieces of black bread + 1 banana + 1 tablespoon peanut butter
  • Meal 3: 1 boiled egg + 1 cup broccoli + 150g tuna + fruit
  • Meal 4: 3 cups of spinach + 1 piece of bacon + 1 cup of shiitake + chicken
  • Meal 5: Chicken + 1 cup of carrots + 1 glass of milk + 1 cup of brown rice
  • Meal 6: 1 glass of milk

Thursday

  • Meal 1: 1 cup of oats + blueberries
  • Meal 2: 5 boiled eggs + 1 bowl of vegetables + 1 cup of brown rice
  • Meal 3: 1 orange + nuts + 1 box of yogurt
  • Meal 4: 2 large pieces of tuna + 1 banana + 1 cup of oats
  • Meal 5: 200g pork + 1 cup of oats + assorted green vegetables
  • Meal 6: Seeds of all kinds

Friday

  • Meal 1: 1 apple + 1 cup spinach + 100g chicken breast + 2 eggs
  • Meal 2: 1 cup of yogurt + grapes + cheese
  • Meal 3: 1 banana
  • Meal 4: 2 pieces of black bread + assorted vegetables + 100g of beef + 1/2 cup of carrots
  • Meal 5: 150g pork ribs + 1 sweet potato + 1 cup of boiled asparagus + 1 glass of milk
  • Meal 6: Seeds of all kinds

Saturday

  • Meal 1: 6 boiled eggs + 1 cup of brown rice + 1 orange
  • Meal 2: Strawberries
  • Meal 3: 1 cup of mushrooms + 100g of chicken + 2 slices of pork
  • Meal 4: 1 tablespoon peanut butter
  • Meal 5: 2 slices of black bread + 100g of tuna + 1 cup of green vegetables
  • Meal 6: 1 cup of yogurt + grapes

Sunday

  • Meal 1: 1 cup of oats + blueberries + nuts of all kinds
  • Meal 2: 1 cup of yogurt
  • Meal 3: 2 pieces of black bread + 100g of chicken + 1 bowl of soup
  • Meal 4: Sweet potatoes
  • Meal 5: Chicken + sweet potato

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