Generally speaking, it is a better way to arrange staple food according to the ratio of coarse grains: flour and rice = 1: 1. For example, to cook miscellaneous grains rice, you can arrange half white rice and half various miscellaneous grains; You can also eat coarse grains in the morning and evening and rice at noon.
The most recommended coarse grains: oats, sweet potatoes, purple potatoes, brown rice, millet, whole wheat bread, etc.
Principle 2-Supplement 1.5g protein per kilogram of body weight.
Protein molecules are relatively large, and it is difficult for the stomach to digest high-protein food. This kind of food can provide the body with a better feeling of fullness, thus reducing the occurrence of hunger.
In weight loss, the best intake is 1.5g protein per kilogram of body weight. Eating more foods rich in protein, such as chicken breast, beef, fish and shrimp, bean products, dairy products, eggs, etc., will help to supplement protein.
Principle 3-Take in 30G dietary fiber every day.
Dietary fiber can prolong the time of chewing food and cultivate the habit of chewing slowly; Can increase satiety and avoid hunger; It can promote the growth of intestinal probiotics and help to develop lean meat constitution; Can make feces fluffy, thus preventing and relieving constipation, with many benefits!
"Dietary Guide for China Residents" suggests that each person should consume 30 grams of dietary fiber every day and eat more vegetables and fruits with high dietary fiber, which is the best way to supplement dietary fiber!
Foods with high dietary fiber content include coarse grains such as oats, sweet potatoes and corn, vegetables such as mushrooms, algae and leafy vegetables, and fruits such as apples, pitaya, grapefruit, tomatoes and cucumbers.
Principle 4- Choose healthier fats
Although fat is high in calories and easy to get fat, we can choose healthier fat, which is unsaturated fat! This kind of fat often exists in vegetable oil, nuts and avocados, which is more conducive to the synthesis of hormones in the body, maintaining a high metabolism, and also helping to prevent cardiovascular and cerebrovascular diseases.
Even healthy fat is high in calories, so you must not eat too much a day, especially when you have used a certain amount of cooking oil. There is no need to eat extra nuts and avocados to supplement fat.