The specific formula is as follows: 1. Please cook with low oil and low salt, and reduce fat and oil during the platform period.
2. Eat at least 1 kg of vegetables every day.
3. Reduce carbohydrate intake at dinner.
4. Carbohydrate: protein: fat = 5: 4: 1.
I have always wanted to quantify the water intake, but it is really difficult to determine the water intake from food.
I won't quantify it. I suggest that everyone get up early with a glass of water and replenish water in the process of shaping, a small amount and many times.
Drink the rest of the time when you are free.
6. With regard to the intake of protein, for women who are not exercising normally, 50g per day is enough (for women with a standard figure of 50kg, the intake is 1g/kg). But because it is to reduce fat, your exercise will cause certain muscle decomposition, and the intake of high protein can resist this process, so we will directly double it. )
Breakfast: 250 ml milk (100~ 150 calories)+1 egg (70 calories).
+1 00g of grain (350 calories)+1serving of vegetables.
Note: skim milk, low-fat milk and whole milk can be selected here, because it is morning and the human body is mainly catabolic, so the problem is not big. Oatmeal can also choose oatmeal, and the composition is not much different. Oat protein, slightly higher in calories. )
Chinese food: 200 grams of lean meat (150 kcal ~200 kcal)+0/50 grams of rice (or equivalent coarse grains).
(about 150 calories) +250 grams of vegetables (50 calories).
Note: the rice and lean meat here are cooked, but there is a big difference. Why is the calorie of 200 grams of lean meat 150~200? Because that kind of meat, such as pork, has a high fat content, even if it is lean meat, the fat content is still very high, and one gram of fat is 9 calories. . . For example, chicken breast, fish and beef are low in fat. By the way, beef is rich in creatine. Good stuff. I suggest you change your food and don't always eat one kind of meat ~ for example, eat beef today and buy a fish tomorrow to try it. Vegetables must be eaten! A kilo a day, you can't eat that much. You can eat it when you are hungry at night, which will increase your satiety. )
Meal: 100g apple (100 calories).
(Note: Not necessarily apples, pears, tomatoes and cucumbers. )
Dinner: 50g of rice (50 calories)+150g of lean meat (100~ 150 calories)+250g of vegetables (50 calories).
Healthy shaping recipes should be arranged according to your actual situation. When you have time to exercise, eat some fruit when you are hungry to increase your satiety. I hope this shaping recipe can help everyone!