First, choose cereals and potatoes as staple foods to supplement carbohydrates. Note that if you don't want to lose weight and rebound, you must eat carbohydrates. With the staple food, we need a high-quality protein. Protein can provide a good feeling of fullness, such as eggs, milk, yogurt, soy milk and so on. Three meals a day, morning, noon and evening, the general distribution ratio is 3:4:3. For example, a normal light-weight woman's energy intake is 1800kcal, so breakfast accounts for 540kcal. If you need to lose weight and control energy, you can make an analogy.

Eating vegetable buns, bean paste buns and eggs for breakfast will not make you fat. Breakfast is the main source of nutrition in a day, and it is also the most difficult meal to transform fat in a day. Among them, the ratio of breakfast, lunch and dinner is preferably 5: 4: 1, that is, half of the nutrition in a day should be put in steamed buns, bean paste buns, eggs and so on. Of course, it won't make you fat, but to control the amount, you can only choose one of the three foods for breakfast, and you can only eat one. You can eat it with milk, soy milk and the like, control the amount of food you eat in one day, and then exercise will not make you fat!

Why? Because the intake of breakfast every day is to provide enough energy for morning work. Otherwise the whole person will be listless. Now people's life is very fast, so it's best to eat at home in the morning. There is enough energy to finish the work all morning. Just have a big lunch. You can only eat vegetables and fruits for dinner, not staple food and meat. This kind of eating habit will not harm the body, but it should be beneficial. At least I did it myself.

Finally, if you want to lose weight, it is not easy to choose fried food for breakfast. You should mainly eat protein and carbohydrates, such as coarse grain porridge with side dishes or vegetables, boiled eggs (in fact, you can eat two in the morning), coarse grain steamed bread, oatmeal, sweet potatoes and corn. I have 30 kilocalories now. If I want to keep my weight, I will gain about 40 kilocalories per kilogram of weight every day. Then breakfast, lunch and dinner, according to the ratio of 30%: 40%: 30% to distribute calories. How much do you eat for breakfast? Eat 30% of the total calories in a day.