First, the first stage: the adaptation period of eating habits

① Don't exercise and eat three meals.

2 quit snacks and don't eat midnight snack.

③ Eat lean meat for three meals and supplement high-quality protein.

④ Eat 300-500g vegetables and mushrooms for three meals.

⑤ Avoid any form of sugar intake.

⑥ Do not calculate calories, only pay attention to satiety.

⑦ Control the time of three meals and eat the heavy ones within 12 hours. The core of weight loss is not the calorie gap between diet and exercise. But the stability of insulin levels. The core of mass weight loss is not the calorie gap between diet and exercise, but the stability of insulin level.

Second, the second stage: the adjustment period of eating habits

① Use coarse grains instead of half of rice flour (such as corn, buckwheat, brown rice, etc.). ).

② Follow the diet of 2 1 1 for each meal (2 fists for vegetables, 2 fists for lean meat 1 slap, and 1 fist for staple food).

③ Diet order: a glass of water-vegetables-lean meat-staple food.

④ Reduce the intake of non-starch vegetables.

(5) Change the drinking mode, 2500ml per day.

6 fruits are only eaten in the morning to reduce fructose intake.

⑦ Control the time for three meals within 10 hour. After eating this stage, you should be full and not hungry. You should sleep with a slight hunger before going to bed. You are in a period of losing weight quickly. At this stage, you should be full, not hungry, and fall asleep when you are a little hungry before going to bed. You're losing weight. You're losing weight quickly.

Third, the big base weight loss detour

If you don't eat dinner, your metabolism will be damaged.

(2) Dieting to lose weight and impaired metabolism.

Eating fat-reducing meals is easy to overeat.

Frequent fasting and impaired metabolism.

⑤ Pursuing fast weight loss, you will lose weight soon.

6. Fruit meal replacement, increasing insulin and preventing fat.

Fourth, the third stage of lean physique development period.

① Breakfast: Eating more meat/eggs/milk will help you lose weight better.

2 lunch: there are vegetables, meat and staple food, and there is not enough to eat.

③ Dinner: There is food, meat and no staple food, and it will be full in 7-8 minutes.

Drink a pack of probiotics every day to promote gastrointestinal digestion.

⑤ Sleep for 8 hours every day to keep the body fat burning efficiency.

6. If you encounter a platform period, eat an derailed meal (hot pot, barbecue, seafood, hamburger, etc.) every week. ).

Fifth, fourth-order carboxyl: lean body mass retention period

① Prolonging fasting period and stabilizing insulin with 16+8 diet (three meals a day within 8 hours).

Chew 20 times per meal. The slower you eat, the faster you lose weight.

Finally, congratulations, you are getting closer and closer to the standard weight. Most large bases are accompanied by insulin resistance. Learning to choose food and reduce the stimulation of insulin will always be the core key to lose weight with a large base!