First, eat less and eat more in the afternoon. Compared with breakfast, it's more than enough, and you don't have to swallow dates. Dining itself is actually a kind of enjoyment. From morning to afternoon, after several hours, the feeling of hunger often comes to my face. At this moment, eating is the most fragrant. The natural premise is that you don't have to eat snacks, but eat at most one fresh fruit. Eating too fast will slow down the digestion and absorption of ingredients in the gastrointestinal tract, which will not only affect the work efficiency at noon, but also continue to make you gain weight quickly. Eating less and eating more is most beneficial to the digestion and absorption of food, and biting itself will also consume the kinetic energy of the body, so eating while eating can make you thin.

Secondly, vegetables and fruits are the main ingredients in meat food, which are rich in protein and human fat. If you eat too much, you will get fat easily. In vegetables and fruits, the fat rate is less, but other various nutritional elements are still comprehensive, which can basically consider the nutritional needs of the human body. Wage earners who sit for a long time are very prone to constipation. If they eat a lot of meat, it will aggravate constipation. The high dietary fiber content in vegetables and fruits can reasonably promote gastrointestinal peristalsis, not only promote digestion, remove human endotoxin, but also consume a lot of human fat less, thus easily achieving the goal of losing weight.

Third, eat more broccoli and vegetables, so as to match the nutrition. Usually, you should eat more vegetables and fruits, and you don't have to be partial to food. However, there is a kind of fruits and vegetables that you need to eat more, which is very important for wage earners. Lunch for wage earners is usually simple, especially those who bring a box lunch and only one or two dishes. It is difficult to ensure that every meal is nutritious. In this case, it is best to eat more broccoli. Broccoli is a very good antioxidant food, and its anticancer effect has been widely recognized. Not only are the nutrients easily digested, but they can also accelerate the basic metabolism of the human body and bring benefits to dieters. Fruits that are nutritious and can lose weight belong to broccoli. In addition, broccoli is rich in vitamin C, which can improve the anti-aging ability of the skin, maintain the extensibility of the skin, and has a very good beauty and skin care effect.

4. Fish or chicken breast If you eat vegetables alone, you will feel full, and it is ok to eat some meat moderately. However, as we said, meat food widely exists in human body fat, which is very unfavorable for weight loss. Then, the standard for us to eat meat in the afternoon is to have less fat. Then you have to mention fish. The human body fat in fish is very low, but it contains very high-quality protein, with high digestion, absorption and digestibility. Moreover, eating fish is good for the brain, which is perfect for brainworkers. Eating fish will help the brain not to get fat, so be sure to eat more. As we all know, fish smells fishy and has many thorns, so it may not be suitable for bringing a bento family to work, because in the afternoon, after the microwave oven, the fishy smell will be worse. You can also compromise and choose chicken breast. For all animals, lean pork has a higher fat content than white meat. Among them, the fat rate of lean pork is more than that of beef, and beef is more than beef and mutton, so the most ideal is chicken breast. You don't have to think that eating meat will make you fat. It depends on what meat you eat. People who can lose weight must think about their appetite and lose weight scientifically, instead of eating less blindly. As the saying goes: "One meal is not enough, ten meals are hungry." After you are hungry, you can't lose weight by overeating.

Adequate carbohydrate breakfast generally accounts for 30% of 24-hour energy, and lunch accounts for 40% of 24-hour energy. There should be enough carbohydrates in lunch so that the sugar needed by the brain can be presented. The key to carbohydrates comes from grains. It is advisable to choose grains with high cassava starch content, such as white rice and fresh noodles, to prevent sweets, drinks and other ingredients with more soft sweets from easily causing obesity and not suitable for dinner. If you choose white rice for lunch, the amount should be 75g to 150g. In addition to choosing whole grains, it is stronger if there are whole grains in lunch, so that the blood sugar level at noon will be more stable and released more slowly, which will make the sugar source in people's brain longer. Coarse cereals can be selected from corn and sweet potato.

Six, high-quality protein protein can enhance human immunity, help stabilize postprandial blood sugar, and display human electrical energy. Quality meat, fish and beans from protein. However, because some foods with high protein also have high fat rate, it is best to choose beans and freshwater fish with low fat rate to control intake. Take meat food as an example. At lunch, pure meat food is about 75g.

Seven, vitamins, methyl cellulose can not be less vitamins and methyl cellulose mainly come from fruits and vegetables. The amount of vegetables and fruits needed by human body is 300 to 500 grams a day, and the amount of fresh fruits is 200 to 400 grams. It can be gradually reduced at lunch. Whether you eat lunch outside or bring your own ingredients, there is a problem that it is difficult to get enough fruits and vegetables. There are two ways to deal with it. One is to eat some fresh fruit in English afternoon tea; The other is to eat more fruits and vegetables for dinner.

You must find a way to lose weight while eating. Eating fewer meals and more vegetables, especially broccoli, fish or chicken breast, is the best choice for lunch when you lose weight.