Weight is like a spring. If you lose weight below 100 kg, you can immediately rebound to near 140 kg!

Eating well made me lose weight from 140 kg to 95 kg in 5 months. Get rid of the nasty fat, and my stomach is a big circle smaller ~

Sort out a set of fat-reducing recipes that can be directly copied and learned+three meals collocation method, which you can use directly.

A really good recipe doesn't make you pale and thin, but makes you red!

No dieting, no rebound, just a simple recipe can make you "healthy and thin"!

How to achieve a healthy diet during fat reduction? You will understand after reading the following!

90% is eating thin.

Today's article mainly teaches you to plan the most scientific and delicious fitness meal by re-understanding the three nutritional elements and the allocation of three meals+10 diet principle+scientific diet plan +30-day fat-reducing diet.

First, learn to match the three nutrients and bid farewell to the confused fat-reducing meal.

Eating well can make you fat or thin, depending on how you eat! Since I decided to lose weight, I gave up: barbecue shop, stew shop, sticky butcher shop, braised pork shop, casual butcher shop, canned meat shop, barbecue shop, big butcher shop, barbecue shop, white meat shop, red elbow, white elbow, smoked elbow, crystal elbow, beeswax elbow, pot-baked elbow, roasted elbow, stewed mutton, braised mutton and roasted elbow.

Specifically, if you want to establish a healthy and sustainable diet for a long time, you must master the following principles:

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Can't eat:

High-calorie snacks such as cheese biscuits, pizza hot dogs, hamburgers and instant noodles;

High-sugar desserts such as milk tea, mousse, doughnuts and cake bread;

Quit carbonated drinks such as coke sprite!

Of course, it also includes Shaxian Hotel and braised chicken rice, such as jiaozi, sesame cakes, rice balls, fried dough sticks, steamed buns and other high-carbon flour foods. Forget it!

Not that you can't touch it at all. I'm afraid your willpower is not enough. I'm afraid you'll get addicted once you eat it! Especially sugar food can secrete dopamine, which can make you happy for a few minutes and regret for a whole day! Snacks with high sugar, high carbon and high calorie will quickly improve your insulin, and your blood sugar fluctuates too much. After eating, your satiety is super short, and you still want to eat it in your mind! So is high-carbon water! The result will only make your body fat accumulate more and more! ! !

In order to keep your blood sugar stable, the diet you eat can make you feel full for a long time, focusing on health and comprehensive nutrition, not only to lose weight, but also to be healthy!

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For health, you should eat:

A nutritious and full diet includes: low-carbon water, protein, high-quality fat and dietary fiber.

You remember the diet that made you fat: a meal only had rice and white flour, and even no green vegetable leaves, only greasy and shiny fat ... not fat!

During weight loss, you can't eat nothing! You can't just eat one! A scientific diet can not only help you lose weight at a constant speed, but also ensure your health. ? This has to talk about the three most important nutrients that our body needs: protein, fat and carbohydrates. Pay attention to the combination of these three pieces, and the effect of slimming will definitely not be bad!

Recipe collocation skills

zhuanlan.zhihu.com/p/ 15

Second, re-understand the three nutrients:

1, protein.

Protein is the red line of fitness, and that's how "three points depend on practice and seven points on eating" came about. While scientifically matching the diet, we should ensure that the total calories consumed are less than the calories consumed, and we should also ensure that the intake of protein cannot be less.

Popular Science Expertise: The energy supply of ordinary people in protein is relatively low, generally accounting for about 8% of the total energy supply, which can reach 10% under moderate intensity exercise and 12 ~ 14% under high intensity exercise.

The benefits of protein

① It has a large molecular weight and a long metabolism time in the body, which can enhance satiety after eating.

② Promote fat formation and hormone secretion, and reduce fat formation.

③ It will not "stay" in the body, nor will it become fat. Except for supplying some normal physiological needs, others will be metabolized in the form of energy ~

Protein's shortcomings

① Patients with kidney disease should not take a large amount of protein, which will increase the burden on the kidney and aggravate the condition.

② Babies who are easily allergic to protein should not participate.

Protein food list

No. 1- steak

Protein is rich, with the emphasis on less fat.

NO2- egg

Classic high-protein food, the baby who loses weight can eat boiled eggs, because the protein in fried eggs is easily destroyed.

NO3- tofu

Soy food is also rich in protein. And the calories are very low ~ and it also has the effect of lowering cholesterol.

NO4- low-fat dairy products

Both milk and yogurt contain protein, and a cup of it every day can also absorb sodium.

The fifth fiber food

Fiber can enhance satiety without losing protein content.

Finally, there is a good way to supplement protein, and take some protein powder properly. The best is whey protein powder, which is whey protein extracted from milk (the by-product of whey protein powder extracted from milk is cheese). Fitness instructors love to eat protein powder, full of muscles, and drool when they think about it ~

It is suggested that the daily intake of protein should be 0.8~ 1.5g/kg body weight/day.

Fat reduction period 1.2g/kg body weight/day

2. Fat.

Don't turn pale at the mention of fat. 80% fat is the devil's source of weight loss, but we can't live without it.

For people who need to reduce fat, fat is still an important dietary nutrition, which can delay gastric emptying and increase satiety. If you don't eat enough fat, you will be hungry faster, which will often make you eat more at the next meal. On the other hand, cholesterol is an important synthetic raw material of testosterone, and its deficiency will lead to the stagnation of your muscle growth.

What foods with high fat content can you eat during weight loss?

Unsaturated fatty acid

Unsaturated fatty acids can not only provide the body with the required fat content, but also lubricate the stomach and lower the cholesterol concentration. Proper diet is good for human health. Mainly from soybean oil, peanut oil, deep-sea fish, dairy products, walnuts and other foods.

Monounsaturated fatty acids

The food containing monounsaturated fatty acids is mainly olive oil, which is low in calories and can be added at will whether it is mixed with vegetable salad or cooked food. Monounsaturated fatty acids are beneficial to human health, and have the functions of regulating blood lipid and lowering cholesterol.

Suggestion:

According to the Dietary Guidelines for China Residents and the recommendations of the American Heart Association (AHA), the energy supply ratio of fat in daily diet accounts for 25-30% of total calorie intake, and the daily fat intake of adults is 0.7g/kg body weight/day;

Take a 70kg adult male as an example. If he trains regularly 3-5 times a week, his daily calorie requirement is about 2600kcal, and he needs to consume 76-89g of fat all day to meet his physical needs.

It should be noted that there are many kinds of fatty acids in fat, including saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids (rich in deep-sea fish), and the ratio of these three types should be kept at 1: 1: 1.

1, carbohydrates.

80% people are obese in the waist and abdomen, and their similarity is that they eat too much carbohydrates, but even so, we need to supplement a certain amount.

Carbohydrate type 3

Slow type: whole wheat bread and beans, which stay in the stomach for a long time and feel full, are suitable for eating during fat reduction.

Normal type: noodles, rice, normal carbohydrates, more daily contact.

Fast type: porridge, porridge, cake, juice, etc. After eating, it will quickly increase blood sugar, which is suitable for moderate supplementation after exercise.

Suggestion: Adults should have 4~6g/kg body weight/day of carbohydrates (3g/kg body weight/day during fat reduction).

Sum it up?

The intake of carbohydrates is slightly more than the consumption of sugar, which can increase the sugar reserve in the body and is of great benefit to sports that require explosive force or endurance;

Protein must ensure adequate intake in order to gain muscle; Excessive intake will cause kidney burden;

Fat intake should be less, because it is difficult to accurately estimate when carbohydrate intake is too high, so as not to increase fat, but it should be supplemented. Proper fat intake contributes to the absorption of fat-soluble vitamins.

See the end of the article for the specific recipe arrangement?

Three. Scientific diet arrangement for one day (food estimation method attached)

Breakfast:

Skim milk/sugar-free soybean milk+whole wheat bread/miscellaneous cereal porridge, oats+eggs+1 low-sugar fruit.

Breakfast in the morning (choose one):

Walnuts and nuts (unsaturated fat)

Apple, kiwi fruit, grapefruit (not too sweet fruit)

Small tomatoes and cucumbers (vegetables)

Chinese food:

Staple food-rice, steamed bread, noodles (a small amount, about the size of a fist)

Meat dishes-beef, chicken breast, eggs, seafood and various vegetables.

Ps: Eat vegetables and protein first, and then eat staple food, so as to ensure 7 points full.

Lunch:

For breakfast, you can choose one of fruit and sugar-free yogurt.

Dinner:

Meat (including protein)+a vegetable+a small amount of coarse grains (grains).

Tomato pasta

Without a food scale, how can we grasp the proportion of food?

Share a rough estimation method:

How to achieve a healthy diet during fat reduction? Look at these pictures and you will understand.

Ps: The picture came from the Internet, so it was deleted ~

10 IV. Dietary principles

1, reasonably arrange three meals a day.

It is the basic principle of scientific diet that you can't eat less than three meals a day. Only by eating three meals well can we maintain a balanced body nutrition.

2. Pay attention to the collocation of staple food and complementary food.

Pay too much attention to intake, many people will reduce the intake of starch such as rice during weight loss, and the intake of staple food will be halved, thus doubling hunger.

Correcting one's concept of losing weight, paying attention to the reasonable collocation of three nutrients and ensuring a balanced body nutrition are the basis of losing weight.

3. Eat more and eat less

Never go on a diet. You can control your food intake. You don't need to calculate the calories of food too much. You can eat more and eat less, so you won't feel hungry and gain weight easily.

4. Edible fiber

Dietary fiber food is the best fat-reducing artifact, which not only increases satiety, but also won't get fat after eating it.

Fried chicken breast with broccoli.

5, large, medium and small ways

The most scientific diet arrangement is to eat more for breakfast, less for lunch and less for dinner.

6. Less oil, less salt and less sugar

High salt is not conducive to losing weight. Too much salt can easily lock up water, causing body edema, especially lower body edema; Eating too much greasy food will not only make you fat, but also make your stomach uncomfortable; Quit sugar, quit sugar, quit sugar, sugar is a calorie killer!

7. Be sure to chew slowly!

Eating her for 20 minutes at a meal can be regarded as fifteen flavors. Chewing slowly is beneficial to the digestion of food by saliva and gastric juice, and it will also dispel the desire to eat. When your stomach digests the last batch of food ahead of time, if you eat again, your stomach will send a signal to stop eating through your brain.

8. Eat meat properly!

Oven version of oil-free chicken leg

Many people are completely vegetarian just to lose weight, but do you know? Meat is rich in protein, and protein constitutes an enzyme that catalyzes the metabolism of human substances. Lack of protein will lead to decreased immunity. Go and find some seafood, chicken breast and beef to supplement your protein ~

9. Don't quit the staple food!

Carbohydrate is the most important energy source for the body, and it can also regulate the metabolism of fat and protein, and promote the complete oxidation and catabolism of fat. The most serious problem for girls who don't eat staple food for a long time is menstrual disorder or even amenorrhea! So don't quit the staple food during the fat reduction period. You can choose coarse grains such as sweet potato, purple potato, bean products and brown rice instead of rice and pasta.

Or homemade whole wheat bread, look at my craft:

Moka Hongdou Opel

Whole wheat purple rice low-fat cheese bag

Purple sweet potato whole wheat soft Europe

10, the order of eating is very important

Even if you eat the same thing, the intake order is different, and the absorption degree of the body is different. Drink in the order of vegetables-protein-staple food. Fiber can block the absorption of sugar and fat, protein meat can improve satiety, and finally the staple food will be eaten less. Think about how you ate too much when you left your favorite food for the last time. Now adjust your diet order!