Coaching by Nutritionist Ning 21 days 07/21-8/21

L10 Vyan emotional craving real hinger sweet potato brown rice +3hr 2-3 hr protein fruits 30-60min 10min rice pasta hike!! 7700c 1kg L1-3 calories water intake intestines L4 - 2/8/21 ideal bfast graph insulin and our hunger Bfast - 30min after waking up L5 Low GI (GLYCEMIC INDEX) Body absorbing speed level. releasing sugar to gv energy. 3 categories: 70, 56-59, 55 below H: hawker food, corn M: burger sushi ice cream mango papaya wholemeal L: *mushroom, brown rice, potato, apple, brocolli, pisang, F1, tomato* L6 PROTEIN INTAKE is as important MWF musles:water:fat obj: lose fat maint muscle & water intake or increase intake L7 GOOD N BAD FAT saturated fat is solid, (3 layer pork, cheese cream full cream milk, santan palm oil ice cream fried stuff trans fat - biscuits cake dessert donuts MONO un- is liquid (omega 9=nuts yolk, avocado rapseed olive oil) N POLY (omega 3 (good fat-reduce inflammatory),6 (bad fat), =vege oil, walnut, fish oil unsaturated = GOOD FAT choice: avoid trans fat L8 HOW TO READ NUTRICION INFO: EG tuna compare look at 1.calories 2.protein 3.fat chk on serving size L9 myth sport xtvt to get muscles 80% 20% concept need protein replacement to build muscle, WHY ? exercise = cardio & metabolism (burn calories) AMR & energy & sweat as cleansing n inc immunity sys n repair muscles. 30-45min 1300calories = mcd set 1000= pizza 1kg fat = 7700calories