[Weight loss nutrition meal] super detailed diet diet! Carbohydrate + Protein + fiber + good fat
First attached is a 2016 Dietary guide for Chinese residents. This is what the general population, without losing weight or being a demon, should eat every day.
The daily diet is based on the pagoda,
So what should you eat when losing weight?
Dietary formula
Here’s the nutrition formula for weight loss:
Carbohydrate + protein + fiber + good fat.
【 Carbohydrate 】
The following is the size of a Chinese meal. Subtract 1/3 of the carb from the meal
1. Brown Rice 150-200g;
2. Potatoes 150-200g (sweet potato, purple potato, yam, corn, potatoes, etc., pumpkin can eat a little more);
3. Oatmeal 50g;
3. Pasta 100-150g;
5. 100-150g rice.
【 Protein 】
You can choose one of these for each meal
1. Lean meat 80-100g (chicken breast, skinless chicken leg, beef);
2. Fish and shrimp 100-120g;
3. At noon, you can eat some extra soy products about 50-70g.
【 Fiber 】 (dietary fiber)
200g of vegetables for lunch and dinner, and 50-100g of mushrooms can be added for dinner.
【 Good Fat 】
1. Vegetable oil, olive oil;
2. Nuts (almonds, walnuts);
3. Avocados;
4. Flaxseed.
【 Extra meal 】
When you are hungry, you can eat until you are full.
Cucumber, tomato,
Low-sugar fruits (like apples, kiwis, grapefruit, etc.),
Milk (skim milk or low-fat milk),
Nuts (almonds, walnuts, cashews, almonds, etc., control the amount).
And then there are minerals, vitamins, water, which we won’t talk about here.
Dietary principle
Step 1: Staple Food
Please ensure the intake of staple food for each meal.
2. Cut down on fine carbs
Eat less refined carbohydrates such as rice, noodles and steamed buns, and eat more coarse grains such as corn, sweet potato, sorghum, oats and brown rice. They are slow-digested carbohydrates (low GI) (more on low GI foods in previous installments) that don’t release calories quickly enough to cause obesity.
tips: If there is no condition to eat coarse grains every day, usually eat rice as a meal, is also okay.
3. Eat more high-protein meats
Because this nutrition combination reduces the intake of carbohydrates, but increases the intake of protein, so we should eat more meat, but we need to eat more meat with high protein and low fat, especially fish and seafood, and eat lean meat as far as possible, do not eat skin.
4. Cook lightly
Eat less fried food and try to choose cooking food.
5. Don’t snack
Avoid snacks, especially sweets, which are a surefire way to gain weight. Another blade is the midnight snack. Please also eliminate.
6. Eat small meals often
In the morning and afternoon, you can choose a moderate meal, such as a glass of milk/yogurt, an apple, and a handful of nuts. Not only will it help you eat less at lunch and dinner, but it will also boost your basal metabolism.
Eclipse spectrum
One | two | three |
Lunch: fried cauliflower, fried asparagus, corn rice | Lunch: Fried cucumber and carrot chicken breast, corn rice | Lunch: Fried loofah, fungus, mushroom, egg, black rice, oatmeal, brown rice |
Dinner: Steamed onion, steamed red bean, half a cucumber | Dinner: Half corn, one egg white, steamed broccoli | Dinner: cucumber, jelly fish, steamed sweet potato |
four | five | six |
Lunch: Fried water cabbage, lotus root slices, black rice oatmeal brown rice | Lunch: Boiled shrimp, stir-fried cowpea, black rice oatmeal brown rice rice | Lunch: Fried water cabbage, boiled shrimp, lentil meat braised rice |
Dinner: Apple, boiled cabbage, steamed yam | Dinner: Boiled corn, boiled cabbage, boiled enoki mushroom | Dinner: Tomatoes, boiled enoki mushrooms, pasta, eggs |
seven | eight | nine |
Breakfast: Fried egg breast with asparagus, fried cabbage, corn rice | Lunch: marinated beef, stir-fried Dutch beans, black rice, oatmeal and brown rice | Lunch: Fried chicken breast without oil, fried amaranth, steamed yam |
Dinner: Cold cucumber egg skin, asparagus chicken breast, nectarine | Dinner: Steamed yam, scrambled eggs with asparagus, egg white, steamed carrots | Dinner: Boiled winter melon, one egg white, boiled corn kernels |
This recipe is very small, so you can add protein to it.
Condensed version
【 Weight loss three meals specific plan 】
Breakfast: | Lunch: | Dinner: |
1 slice whole wheat bread (carbohydrate) + 1-2 eggs (protein) + 1 cup milk/soy milk (protein) + Cucumber/tomato (cellulose) + A handful of nuts (good fat). | A fist’s worth of roughage (carbohydrate) + Half fist portion of fish/chicken (protein) + One fist portion of vegetables (fiber) + Olive oil (good fat) for cooking. | So again, we have our water carbon minus about a third. |
Food calories
Step1.Carbon water | Step 2.Protein | Step 3. Cellulose | Step4.Good oils |
Brown Rice Rice 139cal (per 100g) Mixed Rice 125cal (per 100g) Multigrain Porridge 83cal (per 100g) Oat 377cal (per 100g) Sweet Potato 102cal (per 100g) Chinese Yam 55cal (per 100g) Corn 112cal (per 100g) Potato 77cal (per 100g) Whole Wheat Bread 90cal (Pieces) | Eggs 70cal (each) Skim Milk 70cal (cup 200ml) Full-time Milk 130cal (One cup 200ml) Chicken Breast 133cal (per 100g) Chicken Leg Meat 181cal (per 100g) Beef (Lean) 106cal per 100g Fish around 100cal (per 100g) Shrimp 80cal (per 100g) | Vegetables and fruits, most of them are low in calories. | Nuts 500-600cal (per 100g) Avocado 160cal (per 100g) |
A good body is only for those who have perseverance
——SIC
电报导航群:https://t.me/SICdaohang
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.