Breakfast matching suggestions:
Protein: Eggs, milk, soybean milk, shrimp, protein, chicken, beef, fish and tofu.
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Carbohydrates: corn, sweet potato, purple potato, buckwheat noodles, oats, pumpkin, pasta, miscellaneous grains porridge, potatoes, whole wheat pasta, whole wheat food.
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Vitamins: cucumber, carrot, tomato, orange, pitaya, kiwi, blueberry, strawberry, orange and apple.
Suggested time for breakfast: 7:00-8:00.
Suggested calories for breakfast: 300-400 kcal.
At this time, during the most active period of metabolism, eating a nutritious breakfast will speed up metabolism and start the body's fat burning for a day.
Suggestions for lunch matching:
Carbohydrates: purple potato, yam, taro, sweet potato, oat, red bean, brown rice, black rice, buckwheat noodles, miscellaneous grains porridge, whole wheat bread.
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Protein: Soymilk, chicken, beef, fish, mutton, prawns, eggs, crab roe, bean products, lean pork and lean duck.
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Dietary fiber: spinach, Chinese cabbage and wax gourd, cucumber, mushroom, green pepper, eggplant, tomato, Dutch bean, broccoli and cabbage.
Suggested lunch time:11:00-13: 00.
Suggested calories for lunch: 400-500kca 1
At noon, the body energy has been fully mobilized, so it is necessary to eat meat properly to supplement energy and accelerate fat burning.
Dinner pairing suggestions:
Carbohydrates: purple potato, sweet potato, potato, pumpkin, corn, yam, taro, konjac.
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Protein: Eggs, crab meat, squid, cod, chicken breast, lean beef, boiled shrimp, arowana, squid meat and new prawns.
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Dietary fiber: lettuce, spinach, Chinese cabbage, rape, lotus root, coriander, lettuce, broccoli, carrot and tomato.
Suggested dinner time: 17:30- 18:30.
Suggested calories for dinner: 200-300kca 1
Remember not to eat too late for dinner, and be full at eight. You can't exercise until half an hour after a meal, so grasp the golden exercise time.
Dietary collocation formula:
Low-calorie drinks: lemonade, green tea, skim milk, oolong tea, vegetable juice, sugar-free yogurt, sugar-free soybean milk, rose tea.
Low-calorie snacks: egg white, konjac knot, pure black Qiao, ready-to-eat chicken breast, non-added beef jerky, whole wheat bread, zero-calorie jelly, chicken sausage.
Low-sugar fruits: cucumber, blueberry, strawberry, tomato, grapefruit, apple, orange, lemon, pitaya, kiwi, cherry tomato.
High quality carbohydrate recommendation
Oat, purple potato, red bean, yam, potato, taro, pumpkin red bean, mung bean, lentil, brown rice, black rice, glutinous rice, pasta, barley, corn, raw wheat flour, whole wheat bread, whole wheat steamed bread.
Recommended by quality protein.
Eggs, milk, soybean milk, tofu, grass carp, snow fish, small fish chicken breast, lean beef, lean mutton, Longli fish, Basha fish, snakehead, crab roe, shrimp, skinless chicken leg meat.
High quality fat recommendation
Cheese, avocado, olive oil, flaxseed, walnut, batam, pistachio, salmon, pumpkin seeds, macadamia nuts.
Daily improvement and pay attention to losing weight
1. Losing weight is definitely not hungry! Eat correctly;
2. Eat more foods with low Gi and high satiety;
3. Weight loss needs to control oil, sugar, salt and carbon;
4. Eat more lean meat and vegetables and control staple food;
5. Choose steaming or cooking, less cooking and frying;
6. You can refer to the shared recipes to eat. These are healthy, thin and non-rebounding.
7. People's memory cells circulate once every three months, giving themselves the last time to slowly develop lean physique.