1. How to eat breakfast during fat reduction?

Universal breakfast formula: high-quality carbohydrate+high-quality protein+high-quality fat.

High-quality carbohydrates: sweet potato, taro, pumpkin, whole wheat bread, purple potato, oat and yam.

High quality protein: eggs, milk, soybean milk.

High quality fat: avocado, nuts, dark chocolate, coconut oil, olive oil and linseed oil.

Vitamins (low-sugar fruits): blueberries, kiwis, apples, grapefruit, cherry tomatoes and strawberries.

3. How to eat lunch during fat reduction?

Universal lunch formula: high quality carbohydrate+high quality protein+pickled fiber.

High-quality carbohydrates: rice, miscellaneous grains rice, brown rice, buckwheat noodles and pasta.

High quality protein: eggs, chicken breast, beef, mutton, shrimp and fish.

Dietary fiber: pineapple, lettuce, celery, cucumber, tomato, broccoli.

2. How to eat dinner during the fat reduction period?

Universal recipe for dinner: high-quality carbohydrate+high-quality protein+dietary fiber.

High-quality carbohydrates: sweet potato, taro, pumpkin, yam, purple potato, potato and lotus root.

High quality protein: eggs, chicken breast, shrimp, fish, oysters and tofu.

Dietary fiber: vegetable radish, raw radish, celery, cucumber, tomato and broccoli.

4. How to control the amount of fat-reducing meals?

1, based on "2 1 1 diet": vegetables/mushrooms (2 fists), meat (1 palm) and staple food (1 fist).

2. Use separate plates: dietary fiber, staple food and protein.

3. Perceive satiety: breakfast: eight full, lunch: eight full, dinner: seven full.