First of all, it is necessary to talk about the basic composition of fat-reducing meals.
A well-matched fat-reducing meal needs to include these three elements: protein, vegetables and staple food.
That is, we often say meat and eggs, bean products.
For example: animal milk, animal meat, that is, we often say milk, chicken, beef, as well as various eggs, fish, shrimp, shellfish, bean products.
High protein supplement has many benefits, it can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth! Moreover, it takes longer to digest protein than carbohydrates, so the intake of high protein can make us more tolerant of hungry oh.
We are talking about all kinds of vegetables. For example: all kinds of green leafy vegetables, broccoli, cauliflower, purple cabbage, cucumber, tomato and so on.
Vegetables are low in calories, rich in fiber, and contain different vitamins and trace elements. Green vegetables are the basis of fat-reducing menu!
Simply put, it is our staple food. During fat reduction, it is best to choose coarse grains with low gi as the source of carbohydrates, such as sweet potato, purple potato, yam, taro, corn, brown rice, black rice, whole wheat flour, corn flour and other staple foods except white rice and white flour, or girls can choose coarse grains as the main food, supplemented by flour and rice.
Carbohydrate is the main source of body energy, and our brain, central nervous system and heart all rely on carbohydrate as energy.
So to knock on the blackboard, you must not skip the staple food. Good carbohydrates are very important to maintain our normal operation.
The above three ingredients can be simply arranged and combined according to the ratio of vegetables: staple food: protein: vegetables = 2: 1: 1. What is the approximate weight? If you weigh it, it is 100- 150g. About as big as a man's fist.
We choose the "three principles" of less oil, less salt and less sugar, and try to feel the taste of food itself.
It's okay, we must pay attention to this. We still need oil and salt, otherwise the fat-reducing meal is too light to eat, and our body also needs high-quality fat intake, such as vegetable oil, nuts, avocado and so on.
I won't let my body starve. When I am hungry, I will eat more. Generally selected foods are: cucumber, tomato (not limited), low-sugar fruit (such as apple, kiwi fruit, grapefruit, etc. , controlled amount), nuts (walnuts, cashews, almonds, etc. , control amount), yogurt oatmeal, right amount of nut bars.
Share some other people's food combinations for reference.
Eat well and you will lose weight!
Eat so much? Can you be thin?
It must be possible! Fat will fall off quickly after a clean diet.