Reducing fat should not only control the overall calorie, but also control the intake of fat and the collocation of several nutrients. Only a reasonable proportion can be truly effective.
Because nutrients such as cellulose, vitamins and minerals can basically be met in vegetables, fruits and meat, the requirements for quantity are not high, and water mainly depends on drinking a lot of water, and drinking 3-4 liters is enough. Therefore, when we talk about nutrition collocation, we mainly refer to carbohydrate, protein and fat, and the ratio is kept at 5: 3: 2 when reducing fat.
What do you mean? For example, you ate three meals today, including chicken breast, lettuce, brown rice, bananas, milk, oats and eggs. The weight of carbohydrates in these foods are 1 15g, 8 1g and 46g respectively, and the calories per gram of the three foods are 4, 9 and 4 calories respectively.
1, dining arrangement
How to arrange your own meals is more reasonable?
How to eat it better?
I still feel hungry after eating the 1200 card. What should I do?
(1) The principle of diet
We should emphasize the principle of diet again. On the basis of satisfying the proportion of calories and three nutrients, give priority to foods with low calories and low GI value, and put an end to all the possibility of increasing body fat. It doesn't matter if you know which ones are good, which ones are bad and which ones eat more.
(2) Eat five meals a day, eat less and eat more.
It is recommended to eat five meals a day, eat less and eat more. Dinner staple food should be thick and thin, and eat more fruits and vegetables. The stomach belongs to smooth muscle, which can expand or contract. Eat less and eat more meals in order to reduce stomach and reduce blood sugar as much as possible. Make sure that every meal contains carbohydrates, protein and fat!
Breakfast: oats, whole wheat bread, milk, beans, eggs, fruits and vegetables.
Meals in the morning: fruits, vegetables and yogurt are all ok.
Lunch: staple food, meat, fish, poultry, eggs, beans and vegetables.
Lunch: fruit or nuts
Dinner: eat less carbohydrates, that is, eat less staple food, and the rest is the same as lunch.
2. The specific foods are as follows
Staple food series: coarse grains, quinoa, whole wheat flour, buckwheat flour, sweet potato flour, black rice, black rice porridge, millet, macaroni, lotus root starch, etc.
Protein series: the first choice of aquatic products, such as fish, shrimp, crab, sea cucumber, etc. Next is the meat of reptiles, which is relatively rare. Students with conditions can choose, such as snakes and frogs. Then put birds, chickens, ducks, pigeons and so on. , don't eat skin; Finally, mammals, beef and mutton, pork, this category, lean meat is preferred.
Fat series: olive oil and linseed oil are the best, and then eating nuts can also get good fat.
Beans: soybean, eyebrow bean, heart bean, bean curd, bean, mung bean, lentil and green bean.
Vegetable series: konjac, Chinese cabbage, cucumber, celery, eggplant, green pepper, kelp, eggs, Flammulina velutipes, mushrooms, spinach, tomatoes, bean sprouts, asparagus, cauliflower, onion and lettuce.
Fruit series: apple, pear, orange, peach, raisin, Shatian pomelo, grapefruit, strawberry, cherry, kumquat, grape, blueberry, kiwi, papaya.
3. Keep a certain amount of food
Some friends who habitually eat too much may feel unsatisfied, so pay more attention to foods rich in cellulose! Full feeling is very strong, you can eat more, and the calories are very low, and some can even be ignored. Excellent foods in this range are: stem vegetables, such as celery, Chinese cabbage, rape, lettuce and so on; Cucumber vegetables, wax gourd, bitter gourd, and well-known weight loss products, cucumbers, hahaha, can be eaten as snacks. If you don't want to eat, another way is to buy a blender around 200 yuan and throw these vegetables and fruits together to make a fruit and vegetable juice, which is convenient and nutritious!
Step 4 chew slowly
Chewing slowly when eating, chewing slowly will also easily lead to satiety. Try not to let dessert, candy, chocolate, drinks and other high-calorie foods rob the limited calories. Eat some vegetables when you want to eat! The answer comes from Simon Jinghu, a fitness expert who reduced the contract.