Breakfast: 2 slices of whole wheat bread, 65438 boiled egg white +0, skim milk+protein powder, apple;

Between breakfast and lunch: bananas, skim yogurt;

Lunch: coarse grains (50g), a staple food, tuna/lean beef/chicken breast and two vegetables;

Between lunch and dinner: a fruit.

Dinner: corn, a little lean meat and vegetables.

Bedtime meal: skim milk+protein powder, apple+banana.

Carbohydrate:

In the fat-reducing stage, eat less flour and rice and eat more coarse grains (corn, oats, sweet potatoes, potatoes, whole wheat bread), which are carbohydrates with slow digestion; In addition to breakfast and the meal after exercise, you can eat flour and rice and eat coarse grains at other times; Without carbohydrates, fat cannot be completely burned.

Protein:

Red meat, white meat, fish, skim or low-fat milk, all kinds of beans.

Vitamins and dietary fiber:

Coarse grains, fruits and vegetables

Breakfast:

Eating breakfast is good for reducing fat.

Try to ensure the following principles in diet during fat reduction:

1, please ensure the intake of staple food for three meals.

2, high protein and low fat. Chicken, duck, pork and other poultry and livestock rarely come into contact (except chicken breast). Although they also contain some protein, they are also high in fat. It's not worth taking so much fat to supplement protein. Eat more fish. High protein and low fat.

3. Eat less flour and rice carbohydrates such as rice and noodles, and eat more coarse grain carbohydrates such as corn, sorghum and oats. Unlike flour and rice, such as rice and noodles, coarse grains are slow-digested carbohydrates (low GI), so they will not release calories as quickly as flour and rice, which will help to reduce fat. But if you can't take coarse grains as the staple food for dinner, then eat rice and pasta normally. Don't skip rice because of this. Please be sure to ensure the intake of staple food.

4. Eat less fried food and try to choose cooked food.

Never eat snacks, drinks, biscuits and potato chips. Rice is 1. 15 kcal/g; Potato chips are nearly 6 kcal/g, rice is 1 15 kcal, and 100g potato chips (75g in a big bag) is 550 kcal. Basically, a bag of potato chips is six taels of rice. Some people who lose weight skip dinner. What cookies do they eat, Shaqima, bean paste cake? What a waste of time!

If you can, please consider eating less and eating more. Increase a small amount of food intake between breakfast and lunch, and between lunch and dinner. The amount of Chinese food and dinner is scattered among the other two meals. The so-called extra meals don't need to eat too much. A glass of milk, an apple and a corn are all simple meals. Their function is to improve your satiety, increase your basal metabolism and reduce your lunch and dinner intake.

My heart rate is 8 1.75+85 = 166.75.

Body mass index = 26.88

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