People who lose weight know that only by controlling diet and reducing calorie consumption can we create a calorie gap for the body, promote the decline of body fat rate and make the body slim down slowly.

However, many people chose the wrong method at first, such as overeating and dieting, greatly cutting off calorie intake, and adopting a very low calorie diet mode, which led to the body falling into a state of famine, leading to muscle decomposition, and the body gradually becoming obese at the basic metabolic level.

This weight loss effect is not lasting, and the probability of gaining weight is higher than 90%. Eating scientifically to lose weight is not the rule that makes you hungry. The hungrier you are, the fatter you get. I believe many people have tried to lose weight, including me.

The diet to really lose weight should be: reducing calorie intake, balancing nutrition intake, supplementing protein, carbohydrates and fat needed by the body, and choosing foods that are full for a long time and lightly processed to reduce the appearance of hunger, so as to make you healthy and slim, instead of eating into a fat body.

How to eat a fat-reducing meal scientifically? Follow the following dietary principles:

First of all, your calorie intake should not be lower than your body's basal metabolic value, that is, it must be greater than 1300- 1400 calories, which is lower than your body's total metabolic value. Generally speaking, as long as the calorie intake of 15%-20% is reduced than usual, the purpose of losing weight can be achieved.

Secondly, in order to reduce hunger, you should eat more natural food and less processed food. If the food is low in calories, the amount you can eat will increase and your hunger will decrease. Over-processed high-calorie foods often make your daily calorie intake exceed the standard. Once you control your calorie intake and reduce your food intake, you will spend it in hunger.

Finally, you need to diversify your diet and don't just boil vegetables or fruits. This will make your body lack carbohydrates, and your metabolic power will be blocked. You are prone to hypoglycemia. At the same time, your body is short of protein substance, muscles will be broken down, and the level of basal metabolism will also drop.

Therefore, we need to add various fat-reducing ingredients, such as brown rice, oats, corn, beans and potatoes as staple foods, eggs, dairy products, chicken breast, milk, beef, shrimps and crabs as high-protein foods, and Chinese cabbage, broccoli, celery, water spinach, wax gourd, cucumber, bitter gourd and other foods as vegetables.

Finally, share a three-day diet recipe for fat-reducing lazy people. The daily caloric value is 1500 calories. You will know how to eat after reading it!

The Quaker's name for Sunday

Breakfast: an fried egg, a cup of sugar-free soybean milk and a boiled corn.

Lunch: Half a bowl of rice, one fried chicken breast with carrot and broccoli and one lettuce.

Extra meal: an apple

Dinner: a boiled potato, a cold kelp cucumber and a boiled egg.

the next day

Breakfast: a boiled egg, a glass of milk and a sandwich.

Lunch: Half a bowl of rice, one boiled shrimp and one fried carrot with broccoli.

Extra meal: an orange

Dinner: a baby dish cooked with white tofu, a bowl of sugar-free eight-treasure porridge and a piece of steamed fish.

the third day

Breakfast: a bowl of oatmeal and milk, 10 cherry tomatoes and 2 slices of whole wheat bread.

Lunch: a bowl of miscellaneous grains rice, a celery fried lean meat and a hand-torn cabbage.

Extra meal: half a pitaya

Dinner: a steamed sweet potato, a bowl of tofu and fungus soup and a boiled spinach.

Eat for 30 days in a cycle of 3 days. I believe you can lose more than 10 kg!