The same meal, the order of eating is different, and the calorie intake will be very different!

The order of eating is very important.

Eat protein first, then take vitamins (the order of the first two can also be reversed), and finally eat carbonated water (at this time, because of satiety, reduce carbonated water's intake, carbonated water is the staple food, and eating too much will make you fatter! )

Oil will be used for cooking and frying meat, and fat will be counted.

Every meal must have:

Protein, fat, vitamins and carbohydrates.

What can I eat to supplement protein?

Eggs, milk, tofu, beef, shrimp, fish, chicken, soybean milk. ...

What can I eat to supplement vitamins?

1? Vegetables (spinach, lettuce, rape, mushrooms, Flammulina velutipes, celery, eggplant, green peppers, sharp horns, broccoli, fungus, cabbage ...)

2? Fruit-commonly known as "sugar-stained vegetables"

Low-sugar fruits suitable for eating during fat reduction are: grapefruit, blueberry, strawberry, apple and kiwi fruit. ...

3? Amorphophallus konjac is rich in dietary fiber, which can promote intestinal peristalsis and increase satiety.

What can I eat to supplement fat?

Olive oil, peanuts, nuts (almonds, cashews, hazelnuts, pistachios ...)

What can I eat to supplement carbohydrates?

Corn, purple sweet potato, sweet potato, whole wheat series, tortillas. ...

Note: Lotus roots, carrots (rich in vitamins, but I would classify them as carbohydrates) and potatoes (roots) belong to carbohydrates.

Remember! Eat without support, chew slowly, 7-8 minutes full.

Combined with exercise, the effect of reducing fat will be better.

Is exercise divided into aerobic exercise? ♂? (including: running, skipping, dancing ...) and anaerobic exercise? (including: lifting iron, strength training ...)