These are the tips to lose weight!
2 How much nutrition should I take in every day?
Carbohydrate: Generally speaking, people can consume 3-3.5g of carbohydrate per kg of body weight, such as 150g of carbohydrate per day for 50kg of body weight.
Protein class: 100-200g. Normal people are 0.8- 1.2g per kg, and fitness people are 2g per kg. Note that tofu is also protein.
Vegetables: 400-600g, green leafy vegetables account for more than half, and root vegetables are carbohydrates. Fruit: within 300g, only fruits with low GI and sugar can be eaten.
Drinking water: more than 2000 ml
3 How to match the ingredients every day?
Breakfast: High-quality protein with high-quality carbohydrates helps to stabilize blood sugar. About 300 calories is recommended. Moderately low-sugar fruit!
Lunch: 100g+ meat +200g vegetables, high-quality carbohydrates, recommended 450 calories.
Dinner: Vegetables, medium protein, 250 calories. Eating fruit is not recommended!
The daily intake of calories is 80% of the intake of calories, which creates an energy gap and maintains a nutritional balance. If you repeat this, you will succeed!