How to eat three meals a day is a great pain on the road to slimming.
Restrain appetite and eat less, and suffer physically and mentally.
It's rare to indulge yourself and eat more food you like.
Eat some potato chips, candy, cakes, etc.
But letting fat wrap around your body, accompanied by malnutrition,
This is a bolt from the blue!
If you want to be healthy and slim, you should eat well at every meal.
Make sure your diet doesn't go wrong,
The great cause of slimming is easier to succeed.
How to eat a meal that can help you lose weight?
It is no longer difficult to lose meat by matching every meal in proportion.
Many people say that they eat well every meal during their weight loss, and mix them at will according to their own understanding, thinking that eating less will easily lose meat. As we all know, if you don't master the method of food collocation, long meat is easy to lose weight. If you want to lose weight healthily, you should eat every meal in the following ways.
The proportion of grain and potatoes is about 25%, which supplements energy.
There are many kinds of cereals, which can supplement enough carbohydrates for our bodies to meet the energy needs of daily life. Eating whole grains properly at ordinary times can prevent you from eating other foods with high fat content because of insufficient energy supply in your body to fill the energy gap and help you lose weight.
However, flour and rice, such as rice, loses more nutrients and has a higher glycemic index, which will make blood sugar rise rapidly, stimulate insulin secretion, and more easily lead to fat accumulation. During weight loss, you can choose more staple foods and add coarse grains such as brown rice, oats and sweet potatoes to the menu.
Vegetables account for about 35% and supplement various nutrients.
Not eating enough vegetables during weight loss will also affect your weight loss effect. Vegetables contain dietary fiber, vitamins and minerals. Dietary fiber will absorb water and swell after entering human body, which will bring strong satiety, promote gastrointestinal peristalsis, prevent constipation and avoid abdominal obesity caused by toxin accumulation in intestinal tract. Vitamins and minerals are of great significance for accelerating body metabolism and promoting weight loss.
Mushrooms, kelp, spinach, broccoli and other vegetables are not only rich in dietary fiber, but also contain a variety of vitamins and minerals, which are very suitable for you who want to lose weight. However, when cooking these vegetables, we should adhere to the principle of less oil and less salt and control the calorie intake.
About 25% fruits and nuts, supplemented with vitamins and healthy fat.
Fruit contains a variety of vitamins, which helps to maintain the normal metabolism of the body and help you lose weight. However, even if the fruit is low in calories, you should pay attention to controlling the amount when eating, otherwise it will make you fat.
In addition, many people dare not eat fat in the process of losing weight, and feel that "what you eat is what you make up". In fact, healthy fat is necessary to lose weight. Nuts are a good choice. Eating a handful of walnuts and almonds every day can avoid the problem of insufficient energy supply and affect metabolism. They also help to lower cholesterol and protect cardiovascular health.
About 15% of fish, meat, eggs and beans, supplemented by protein.
Protein has a large molecular weight, and it takes a long time for the human body to digest them, so they can make you full for a long time. In addition, protein is the main raw material of synthetic muscle, and supplementing protein can effectively avoid the decline of muscle mass and basal metabolism.
Meat, eggs and beans are rich in protein. Although eggs are low in calories and contain high-quality protein and lecithin, you should eat 2-3 eggs at most every day. Some meats are high in fat, so it is best to choose high-quality meats such as chicken breast, salmon and shrimp. In addition, beans such as peas and broad beans can be used as staple foods. Besides providing protein, they are also rich in dietary fiber and carbohydrates, which can bring enough satiety.
Three simple principles to accelerate your weight loss.
When you lose weight, you should not only match the food of each meal, but also adhere to these three principles so as to lose weight faster.
Control the calories of three meals in proportion
Distribute breakfast, lunch and dinner according to the calorie ratio of "3:4:3" to avoid overeating and getting fat in the next meal due to uneven calorie distribution in one meal.
All-day hydration
Water is bound to participate in the energy metabolism process of human body, but many people often forget to drink water and gulp it when they are thirsty. In fact, supplementing water in this way is not good for their health. The correct way is to drink 1500- 1700 ml of water every day, about 7-8 cups, and reasonably distribute the times of drinking water every day. A few times is the best way to drink water.
Eat less foods high in salt, sugar and fat.
Sodium in salt will hinder the normal discharge of water in the body. If you eat high-salt food regularly, it may cause edema and obesity. Usually eating high-sugar foods such as candy and cakes will make blood sugar rise and fall sharply, and a large amount of insulin secreted will lead to fat accumulation. In addition, high-oil foods such as braised pork and fried chicken contain a lot of saturated fat, which not only makes you fat, but also brings hidden dangers to your health. If you want to be healthy and slim, you'd better not eat or eat less of these three foods every day.
Still feel that three meals a day are terrible during weight loss?
Match food in proportion,
Let you eat every meal simply,
Eat healthy body!