1. Carbohydrate: about 250-350g of rice, pasta, potatoes and grains. Generally speaking, it is equivalent to an average of two carbohydrates for three meals.
2, protein and fat: meat, fish, chicken, eggs, beans and other high-protein foods, generally speaking, protein intake should not be too much or too little. You can use the following collocation methods, which is equivalent to 80 grams of red meat; 100g cooked chicken or fish; 50 grams of lean meat with one egg or two tofu, two fish and shrimp, and half a soybean. Try to use lean meat and remove chicken skin.
3. Vegetables: Generally, any amount can be used, but it is best not to be less than 350g-400g per day.
4. Fruit: In general, it should be kept between 100g-250g every day. If the intake of vegetables is insufficient, fruits can be added as appropriate, but because the water contains high glucose, it is not advisable to eat too much.
5, nuts: eat several times a week, each time 1 small.
6. Dairy products: 100-200ml of low-fat milk or skim milk every day.
7. Grease: It is best not to exceed 30 grams of edible oil every day.
8. Snacks: You can drink a small amount of wine, jam or honey, and try to avoid eating fried food, chocolate, biscuits or desserts.
9. Drink or soup: It is best to drink white water or ice water. Fruit juice drinks without sugar should not exceed 150 ml per day, and soft drinks should be avoided. Drinking 100-200ml soup before meals is very beneficial to your health.
If you want to lose weight scientifically, you need to pay attention to the above 9 points and stick to them for a long time. If you want to lose weight faster, you'd better find a professional slimming teacher, make a comprehensive analysis for yourself and make a personalized diet plan!