How to eat a fat-reducing meal? Come and learn the first diet!

How to eat staple food during fat reduction?

The staple food of "1 fist" is about 75- 100g.

√ Eat a fist staple food every meal during the fat reduction period.

√ You need to consume 2-3 fists of staple food a day.

Recommended staple food

Rice/buckwheat noodles/steamed bread/buckwheat/corn/sweet potato/purple potato/taro

/potatoes/brown rice

Tips: Staple food is the preferred energy source for human body, and it is also an indispensable camp.

Nutrients and calories of staple food account for 40% of the total daily diet.

How to eat protein during fat reduction?

"L fist" protein is about 50-75g.

√ protein with 1-2 punches per meal during the fat reduction period.

You need to punch 3-4 times a day, protein.

Recommend protein

Chicken/Beef/Lean Pork/Fish/Lean Duck/Shrimp/Shell

kind

Tip: Eat more protein and don't deliberately exclude fat and eggs from food.

White matter calories account for 30% of the total daily diet.

How to eat fat during fat reduction?

The fat of "1 palm" is about 20g nuts.

√ Eat about 30g of high-quality fat every day during fat reduction.

√ Nut intake should not exceed one palm.

Recommended fat

Nuts/almonds/walnuts/chestnuts/pine nuts/olive oil/flax

Seed oil/coconut oil

Tips:

The ratio of fat intake to total energy is 15%-20%.

How to eat vegetables during fat reduction?

"2 palms" vegetables are about 100- 150g.

√ During the fat reduction period, you know that there are two palms for each meal.

You need to eat 4-5 palms of vegetables every day.

Recommended vegetables

Spinach/lettuce/lettuce/leek/broccoli/lettuce

Bamboo shoots/lotus roots/

Tips:

Pay attention to the classification of vegetables. Potatoes, sweet potatoes and purple potatoes are not vegetables.

How to eat fruit during the fat reduction period?

The fruit of "1 palm" is about 150-200g.

√ Eat no more than one palm a day during fat reduction.

√ It is best to choose low-sugar fruits.

Recommended fruit

Kiwi/Strawberry/Loquat/Orange/Orange/Blueberry/Raspberry/West

Grapefruit/grapefruit

Tip: You should eat fruit every day. It is rich in vitamins, but water.

The calorie of fruit is not low, so pay attention to the intake.