Today, I compiled a universal formula for reducing fat and a food calorimeter! Universal formula of fat-reducing meal: high-quality carbohydrates+high-quality protein+vitamins+fiber vegetables, drink plenty of water, go to bed early, exercise moderately, practice three points and eat seven points! # Lose weight Eat these # Reduce fat meals # Lose weight every day # Lose weight counterattack # Lose weight # Lose weight punch.
General formula for fat-reducing meals
1. High quality carbohydrates
2. Quality protein
3. High quality vitamins
4. High-quality dietary fiber
General formula for reducing fat breakfast
1. High quality carbohydrates
2. vitamins
3. Quality protein
General formula for fat-reduced lunch
1. High quality protein
2. Edible fiber
3. High-quality carbohydrates
General formula for reducing fat dinner
1. High quality protein
2. Edible fiber
Never eat fruit at night.
How much nutrition should I take in every day?
Carbohydrate: Generally speaking, people can consume 3-3.5g of carbohydrate per kilogram of body weight.
Protein class: 100-200g. Normal people are 0.8- 1.2g per kg, and fitness people are 2g per kg.
Vegetables: 400-600g, green leafy vegetables account for more than half, and root vegetables are carbohydrates.
Fruit: within 300g, only fruits with low GI and sugar can be eaten.
Drinking water: over 2000ml.
How to match the ingredients every day?
Breakfast: High-quality protein with high-quality carbohydrates helps to stabilize blood sugar. About 300 calories is recommended. Moderately low-sugar fruit!
Lunch: 100g+ meat +200g vegetables, high-quality carbohydrates, recommended 450 calories.
Dinner: Vegetables, medium protein, 250 calories. Eating fruit is not recommended!
The daily intake of calories is 80% of the intake of calories, which creates an energy gap and maintains a nutritional balance. If you repeat this, you will succeed!
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