The dietary principles during the period of fitness and fat reduction are: eat less and eat more meals, eat breakfast, eat more protein, and don't quit carbohydrates.
Principle 1: Eat less and eat more.
Eating once every three hours can make your nutrition supply more stable and sufficient. Doing so can also reduce the risk of body fat storage, promote you to develop healthier eating habits, and make you consume more dietary fiber, fruits and vegetables, as well as protein and water.
Principle 2: You can't skip breakfast.
We need to eat a rich breakfast to provide enough fuel for the body, improve metabolism and burn fat! Moreover, a rich breakfast can reduce the desire to eat in the future and help us eat less snacks in disguise, so we should eat breakfast!
Rule 3: Eat more protein.
Every cell in our body needs to be made of protein. How many eggs should we bring? It weighs about twice as much. A person weighing 70kg should consume 140g protein.
Rule 4: Don't quit carbohydrates.
Foods rich in carbohydrates such as rice, noodles, fruits, beans and potatoes are very important, because carbohydrates are the main energy source of the body, and our brain, central nervous system and heart mainly rely on carbohydrates as energy. So at least one third of every meal should come from carbohydrates.
Diet table of three meals for fitness and fat reduction
A specific plan for ordinary meals
Breakfast: 1~2 eggs+milk/soybean milk+steamed bread/cereal/steamed bread/whole wheat bread/cucumber.
Lunch: coarse grains (beans/corn/cold-processed potatoes/oats/oat bread/whole wheat bread/cereal)+a small bowl of rice+some vegetables+fish.
Dinner: a small bowl of rice+eggs/scrambled eggs with tomatoes/scrambled eggs with cucumbers/scrambled eggs with leeks+kung pao chicken/beef tenderloin/fried shredded potatoes/fried yam/broccoli/roast beef with potatoes/braised fish.
The specific plan of five/six meals
The so-called extra meals do not need to eat too much. A glass of milk, an apple and a corn are all simple meals. These things, whether office workers or students, can be carried with the bag.
The time for adding meals is probably between breakfast and lunch (about 10 in the morning) and between lunch and dinner (about 3 pm).
If you are really hungry at night, you can add a corn or an egg four hours before going to bed, or you can make your own oatmeal. Don't eat for three hours before going to bed.
7: 00 breakfast
Recipe: porridge, milk, eggs.
Reason: Porridge is easy to digest, and cowboys and eggs are helpful for protein's supplement. Milk can also be replaced by orange juice, which can supplement more abundant vitamin C and make your spirit better.
Extra meal at 9 o'clock
Recipe: Half an apple.
Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.
1 1: 30 lunch
Recipe: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, and rich dietary fiber also helps digestion.
15: 00 for dinner
Recipe: black coffee (350 ml)+whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, which is a good thing to speed up metabolism in the process of reducing fat. If you choose whole wheat bread with coffee, you should avoid bananas.
17: 30 dinner
Assorted fat salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner. It is recommended that ingredients should not be cooked with cooking oil. Boiling, steaming and stewing are all good methods.
2 1 order a snack
Recipe: low-calorie fruit.