After the college entrance examination, all kinds of people eat, drink and weigh more and more. How to plan your diet reasonably?

Today, I compiled a universal formula for reducing fat and a food calorimeter! Universal formula of fat-reducing meal: high-quality carbohydrates+high-quality protein+vitamins+fiber vegetables, drink plenty of water, go to bed early, exercise moderately, practice three points and eat seven points! # Lose weight Eat these # Reduce fat meals # Lose weight every day # Lose weight counterattack # Lose weight # Lose weight punch.

General formula for fat-reducing meals

1. High quality carbohydrates

2. Quality protein

3. High quality vitamins

4. High-quality dietary fiber

General formula for reducing fat breakfast

1. High quality carbohydrates

2. vitamins

3. Quality protein

General formula for fat-reduced lunch

1. High quality protein

2. Edible fiber

3. High-quality carbohydrates

General formula for reducing fat dinner

1. High quality protein

2. Edible fiber

Never eat fruit at night.

How much nutrition should I take in every day?

Carbohydrate: Generally speaking, people can consume 3-3.5g of carbohydrate per kilogram of body weight.

Protein class: 100-200g. Normal people are 0.8- 1.2g per kg, and fitness people are 2g per kg.

Vegetables: 400-600g, green leafy vegetables account for more than half, and root vegetables are carbohydrates.

Fruit: within 300g, only fruits with low GI and sugar can be eaten.

Drinking water: over 2000ml.

How to match the ingredients every day?

Breakfast: High-quality protein with high-quality carbohydrates helps to stabilize blood sugar. About 300 calories is recommended. Moderately low-sugar fruit!

Lunch: 100g+ meat +200g vegetables, high-quality carbohydrates, recommended 450 calories.

Dinner: Vegetables, medium protein, 250 calories. Eating fruit is not recommended!

The daily intake of calories is 80% of the intake of calories, which creates an energy gap and maintains a nutritional balance. If you repeat this, you will succeed!

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