As for fried dough sticks, fried food is self-evident. You can use oatmeal or whole wheat bread, milk, eggs and vegetables instead. Lunch should be a terrible meal, because most people are in the canteen or takeaway shop, so it is difficult to control oil and salt. Whether it's a canteen or a takeaway, my personal suggestion is to choose a simple cooking method. Avoid frying, stewing and other cooking methods that are easy to increase calories. Some dishes can be directly sentenced to death if they are intuitive, such as red pepper soaked in oil, seasoned eggplant and roasted eggplant. The calories in oil are higher than those in vegetables. The calorie content of vegetables is not high, usually not more than 50 calories. The most important thing is to look at the oil. As long as it is light, you can eat it with confidence. ?
The main thing to pay attention to at lunch is not to choose too high oil and meat. If you do it yourself, it is relatively easy to control. According to the dietary guidelines of China residents, the recommended intake of salt is 6 grams, and the recommended intake of edible oil is 26 to 30 grams. Can refer to and measure whether it exceeds the standard. If you can have dinner, it is recommended to add coarse grains as staple food frequently, because almost all minerals and trace elements in staple food are in grains, so appropriately increasing the intake of coarse grains is equivalent to supplementing minerals, trace elements and coarse grains for free, and its satiety is higher than that of flour and rice. ?
If you are not full, please choose more coarse grains. Quit smoking first, then limit drinking. Then, eat less take-away, cooked food, oil and salt, whole grains and vegetables, and it is not recommended to eat more fruits. In order to reduce visceral fat, we need to prevent the intake of inferior fat. For example, taking out heavy oil and salt is harmful to maintaining the stability of blood lipids and total cholesterol. Don't eat refined food containing artificial fat, margarine and non-dairy creamer. ?
Eating more high-quality fat and increasing the intake of unsaturated fatty acids (such as deep-sea fish and nuts) can provide high-quality fat. Pay attention to the blood test report during physical examination and increase the content of high density lipoprotein, which is beneficial to remove unhealthy fat accumulation in the body; Reduce the value of low density lipoprotein and reduce unhealthy fat accumulation in the body. ?
If you like fruit, you can eat an apple a day, or choose low-sugar and low-calorie fruits (such as strawberries and grapefruit) to control the total amount of fruit. Dietary adjustment methods to reduce visceral fat need long-term persistence. It will start working within a week and produce obvious results within a month. Stick to it for three months, and there will be unexpected gains. ?