"Three points of practice, seven points of eating", this sentence is a good word in the weight loss industry. It is said that for dieters, choosing the right food and eating method is the basis of exercise. You don't have to eat boiled vegetables to lose weight or pour protein powder to gain muscle. There are many ways to control your diet. Today, DreamWorks will share my personal experience with you. The golden diet rule of fitness period, to lose weight, you have to eat well before you can have the strength to stick to it!

The core concept of diet during fitness—

Eat regularly and quantitatively.

Losing weight depends on a balanced diet and moderate exercise, and it is useless to force "hunger and thinness". Dieting will reduce your metabolism, and once your appetite recovers a little, it will accelerate the rebound, because you can't metabolize excess calories. Therefore, three meals a day are indispensable, and it is best to break it down into ways of eating less and eating more, and develop the habit of chewing slowly. So, how should we control the calories of each meal? Can I eat snacks? The following precautions will be explained to you.

Note 1: Breakfast can't be omitted and nutrition can't be ignored.

Some busy friends think that skipping breakfast during weight loss can not only steal some time to sleep in, but also reduce the calories of a meal, but it is a big taboo to lose weight. Studies have proved that a high-quality breakfast should account for 40% of the total intake of the whole day, and the satiety gained from a hearty breakfast will help maintain your energy throughout the day, make you less likely to feel hungry, and thus effectively reduce the chance of overeating.

A good breakfast is not the fried dough-strips pancake that many people are used to eating, nor the instant noodles and leftovers with high oil and salt, but the ingredients should be carefully matched, so that the ingredients are fresh and diverse, the nutrition is comprehensive and balanced, the satiety is strong, and the taste is light.

Note 2: It is unscientific not to eat after noon, but to eat well at dinner.

"Don't eat after noon" is probably the biggest misunderstanding in the world of weight loss. For modern people, there is still a long time from noon to sleep. If you don't eat all the time, as DreamWorks said at the beginning, lowering metabolism may lead to hypoglycemia, and the worst thing is that you will be too hungry to sleep. It's better to have dinner first than to stay up late for a snack.

For a quality dinner, the collocation principle is the same as breakfast and lunch. However, considering that most people's consumption rate is slow at night, the calories of breakfast and lunch and dinner should be less, and the reasonable calorie ratio is breakfast: lunch: dinner = 4: 4: 3. If you eat enough staple food and meat in the morning and afternoon, you should consciously increase the proportion of vegetarian dishes in the evening.

Note 3: Snacks are not inedible, but you should choose the right kind.

Many people avoid eating snacks during their weight loss. If your understanding of snacks is potato chips, soda and the like, then this is correct; But if it is nuts, fruits, yogurt and black coffee rich in healthy fat, dietary fiber and other nutrients, you can relax your mouth a little-snacks are not something you can't eat, but what you eat and how much you eat.

Eating healthy snacks can not only help us supplement more nutrition, but also help us maintain the eating habit of eating less and eating more meals. When you feel a little hungry between meals, eating a handful of original almonds and pistachios, or three petals of grapefruit and a few blueberries can effectively soothe your appetite and stabilize blood sugar; If you grasp the right meal time, you can also make the exercise effect better.