Recommend high-quality protein food: chicken, fish, soybean, soybean milk and tofu.
Breakfast: protein+cellulose
The matching principle of slimming breakfast is protein+cellulose and protein. After a night's sleep, you can lay a foundation for the daily calorie consumption, and you can take in more protein, so that your body can quickly absorb enough energy.
Best choice: low-fat milk, boiled eggs, sugar-free or low-sugar soybean milk, oatmeal, whole wheat bread, apples, etc.
Worst choice: fried dough sticks, big cakes, biscuits and meat buns.
Lunch: 3: 2: 1
The ratio of protein, starch and fruits and vegetables is 3: 2: 1. At noon, we should continue to replenish energy, with 3 portions of protein, 2 portions of starch, and the ratio of fruit 1 portion. The weight is sufficient and there is no burden. You can eat fish, vegetables and rice at noon. But don't overeat, you can lose weight only when you are 7 minutes full, and you should also avoid fried food, such as fried chicken legs and wings.
The best choice: a steamed fish+a bowl of white rice+a fruit and some vegetables; Sliced lean meat+a steamed bread+a fruit and some vegetables; Wax gourd beef brisket rice; Braised ribs with plum vegetables and so on.
Worst choice: fried chicken legs, chicken steak rice, steak rice, spicy ribs rice, curry beef rice, etc.
Dinner: Eat more fiber and less starch.
In the evening, after eating, the activity is small and the calories needed are small. Moreover, the metabolism slows down at night, and the proportion of fruits and vegetables is as much as that of starch, so the digestion and absorption at night will not be hindered. Coarse grains are rich in fiber and starch, which is the first choice for staple food at night. Brown rice, protein, bean products and vegetables are all good partners for dinner. If you want to eat meat at night, don't eat more than three bites.
Best choice: sweet potato porridge, oatmeal, millet, pumpkin, corn, vegetables, fruits, tofu, and a small amount of lean meat.
Worst choice: big fish and big meat, big bowl of white rice, bottled juice, coke beer.