What I bring to you today is the diet collocation method of three meals. Let the friends who are losing weight take the time to study with me.
First, the dietary principles of breakfast
Remember two words: rich, eat breakfast like a king. "Abundance" is reflected in the diversity of ingredients and collocation, such as staple food, protein, fruits and vegetables, nuts, milk and so on, to meet your nutritional needs. Meanwhile, everyone must have breakfast on time. Breakfast helps to improve work efficiency, promote the recovery of metabolism and avoid diseases caused by skipping breakfast.
Second, the lunch diet list+principle lunch diet list
In the choice of lunch ingredients, most of them coincide with breakfast, but the choice of lunch ingredients is wider and more diverse than breakfast.
1. Staple food: mainly brown rice, whole grains, quinoa, millet and other rice, buckwheat noodles and pasta. Occasionally, corn, potatoes, sweet potatoes and purple potatoes can be used as staple foods.
2. protein: More choices, including all soybeans, such as mung beans, peas, chickpeas, black beans, kidney beans, mung beans and red beans; In protein, besides the common red meat (beef and mutton, donkey meat, chicken and lean pork), the choice of seafood such as fish is wider than breakfast, and everyone can choose any kind of fresh shrimp and fish.
3. Fruits and vegetables: Almost all are fresh green leafy vegetables and fruits. Try to eat fruits with high sugar content during the day.
4. Good fat: You can choose some foods, such as salmon and meat. Good fats are also reflected in edible oil. Whether it is to gain muscle or lose fat, there is no need to completely abandon edible oil. This kind of food is tasteless, which is not conducive to gaining muscle and reducing fat. Rapeseed oil, olive oil, coconut oil and linseed oil are all good healthy oils.
The principle of lunch diet
Do not have enough food, refuse high-fat takeout (not to say that many cities have some good healthy takeout meals), refuse to "eat less" and "eat late" (eat lunch until 2 or 3 pm), and resolutely oppose "overeating" without breakfast at noon.
Third, dinner diet list+principle dinner diet list
1. staple food: similar to lunch; The staple food can refer to breakfast.
2. protein: Reference lunch.
3. Vegetables: Vegetables are OK.
4. Fruits: Try to choose low-sugar fruits, such as grapefruit and yacon. If you eat dinner late, it is recommended to finish the fruit you want during the day.
5. Good fat: Nuts are generally eaten during the day, and healthy cooking oil can still be added to the food cooked at dinner.
Dinner diet principle
1. There is no need not to eat carbohydrate staple food for fat-reducing dinner, let alone dinner;
2. In order to improve satiety and reduce carbohydrate intake, eat more vegetables and meat protein for dinner;
3. Try to reject high-sugar fruits.