Weight loss diet, energy supply ratio of three nutrients

Energy supply ratio of nutrients in the three major productive forces

Normal person: fat

Carbohydrate 20%-30%

55%-65%

Protein 10%- 15%

Increase muscle and reduce fat: fat

Carbohydrate 20%-25%

50%-55%

Protein 15%-25%

Lose weight ≠ Don't eat carbohydrates ≠ Don't eat carbohydrates ≠ Be thin. Beware of menstruation and becoming a monk.

High-quality carbohydrates: corn, sweet potatoes, oatmeal, black cereals, miscellaneous grains rice, buckwheat noodles, quinoa, pasta, potatoes, lotus roots,

Whole wheat bread, beibei pumpkin.

High-quality protein: eggs, milk, shrimp, cuttlefish, flower shells, salmon,? Yellow croaker, all kinds of fish, Chicken, beef, soybean milk, tofu.

High quality fat: avocado, olive, olive oil, almond, salmon, yellow croaker.

Vitamins: all kinds of vegetables and fruits are rich in color.

Matching formula: breakfast: high-quality carbohydrates+high-quality protein+vitamins. Lunch: high quality carbohydrate+high quality protein+high quality fat+vitamins.

Dinner: high quality protein+vitamins.

Attention! ! 1, don't be too single, eat a variety of foods to ensure adequate nutrition. 2, don't eat too full, eat meat and vegetables first, and finally carbohydrates. 3, don't eat too fast, eating too fast is easy to eat too much unconsciously, and it takes time for the brain to feel full. 4. If you are hungry, you can add a small amount of meals, such as sugar-free yogurt, chicken balls, chicken breast sausages, and half-palm nuts.

Do you lose weight by controlling diet or exercising?

I am diet+exercise, exercise and shaping, because I want good-looking muscle lines.

I am Huixin.

2 1 1, biology major, wild nutritionist, lost 30 Jin, but once he lost weight, he didn't rebound. Let me share the dry goods of fat reduction and exercise and fitness. At present, the hourglass has been shaped, and I hope to help my sisters lose weight healthily and successfully through real and scientific sharing.