Diet for slimming and shaping period

[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 】

Food calories

A good body is only for those who have perseverance

——SIC

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