Breakfast: 2 slices of whole wheat bread, 1 hard-boiled egg white, skimmed milk + protein powder, apple;
Between breakfast and lunch: banana, skimmed yogurt;
Lunch: one roughage entree (large 50g portion), tuna/lean beef/chicken breast, choice of any 2 vegetables;
Lunch and dinner in the middle: a fruit
dinner: corn, a small portion of lean meat, vegetables
bedtime meal: skim milk + protein powder, apples + bananas
carbohydrates:
fat-loss phase, eat less fine grains, eat more coarse grains (corn, oats, sweet potatoes, potatoes, whole grain bread), coarse grains for the slow-digesting carbohydrates; in addition to the morning meal and the meal can eat fine grains after the exercise The other time you eat coarse grains, except for breakfast and the meal after exercise, you can eat fine grains; without carbohydrates, the fat can not be completely burned.
Proteins:
Red meat, white meat, fish, skimmed or low-fat milk, all kinds of beans.
Vitamins and dietary fiber:
Coarse grains and fruits and vegetables
Breakfast:
Eating breakfast is good for fat loss
Try to make sure that the following principles are followed in the diet during the fat loss period:
1. Please make sure that you have the main food for three meals.
2, high protein and low fat. Chicken, duck, pork and other poultry and livestock less to touch (except chicken breast), although they also have a certain amount of protein, but the same fat is very high, in order to supplement those proteins more intake of so much fat is not cost-effective. Eat more fish. High protein and low fat.
3, less intake of rice, noodles, such as fine grains of carbohydrates, eat more corn, sorghum, oats, such as coarse grains of carbohydrates. Coarse grains are not like rice, noodles and such fine grains, they belong to the slow digestion of carbohydrates (low GI), so it will not be as fast as fine grains to release calories to cause fat accumulation, which is conducive to fat loss. However, if you are unable to use coarse grains as your main meal staple, then just eat rice and pasta normally, don't skip rice just because you are struggling with this. Make sure you make sure you consume your staple food.
4, fried fried fried food eat less, try to choose steamed food.
5, absolutely no snacks, drinks, cookies, chips and what not. Rice is 1.15kcal/g; potato chips is nearly 6kcal/g. Two rice is 115 calories, and 100g potato chips (a big bag of Ritz chips is 75g) is 550 calories. Basically a packet of chips is 6 taels of rice. Some people who are on a diet don't eat regular meals, and go for what cookies, sachima, bean paste cake ah, really put the cart before the horse!
If you are able to, please consider eating smaller meals. Add a small amount of dietary intake between breakfast and lunch, and between lunch and dinner, and spread the amount of Chinese food and dinner, over the other two meals. So-called additions don't require eating too much - a glass of milk, an apple, a piece of corn - are simple additions that work to increase your satiety and increase your basal metabolism, as well as lowering your lunch and dinner intake.
My Carb heart rate = 81.75+85=166.75
BMI = 26.88
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