2. Weight of ingredients: protein 120g+ vegetables 200g+ staple food 80g or protein+vegetables 2+staple food 1 (three nutrients are needed for three meals).
3. Eating order: protein+vegetables first, then the staple food is full. 4. Oil is essential every day, about 20g/ day. Eat enough oil in the morning and afternoon, do not eat oil for dinner, you can boil it in water;
5. Weight kg *40 is the daily water consumption, not less than 2000ml.
6. If you are not hungry, don't add meals. You can eat protein/black buckwheat/nuts when you are hungry. 7. protein must eat enough, which will help to weaken the thirst for carbohydrate. 8. Sleep not less than 7-8 hours a day, and it is easy to store fat if you don't get enough sleep;
Eat more alkaline foods: kelp, wax gourd, tofu, cucumber, etc.
10. After strictly reducing fat for one month, arrange an indulgence meal once a week, and stop around 7- 10 every month, the effect will be much better than always;
1 1. You can choose what you like, as long as the nutrition is matched.
Attached are some breakfast pictures for your reference.