For the fat-reducing party, eating only the canteen every day is also a rather headache. Although Yao Ge didn't like the canteen when he went to school for fitness, compared with the small restaurants and food stalls outside, the canteen could not be more conscientious in terms of sanitary conditions and balanced nutrition! So the canteen is not your limit, and it can even be your advantage.
So how to make effective use of the canteen? Listen to Shoujun's decomposition:
First, the principle of diet
Don't make yourself hungry: whether you eat in the canteen or not, you should follow this principle during the fat reduction period. Losing weight requires a balanced diet and exercise, not relying on hunger and thinness;
Try to choose foods with high protein, high fiber, low oil, low salt and low sugar (Yaoge Fitness Club will give a concrete example below);
Eat regularly on time: eat three meals a day and eat on time. If possible, eat less and eat more, and don't overeat;
Try to chew slowly: sit down and chew slowly, don't wolf down or eat while walking.
2. Suggestions for three meals in the canteen
1. Breakfast
Many students will choose to give up breakfast directly in order to sleep more in the morning, but as mentioned above, you should skip a meal during the fat reduction period. Eating a good breakfast can not only bring you a vibrant morning, but also prevent you from eating too much at noon. In fact, as long as you get up early for 20 minutes, you can sit down and have a luxurious breakfast!
Optional food: boiled eggs, soybean milk, milk, tofu/tofu, cold dishes, porridge, cakes, steamed bread, etc.
If you have breakfast in the dormitory or at home, you can choose the combination of Aauto's faster milk+instant cereal+eggs. If you have time and conditions, you can add some fruits and vegetables to enrich your breakfast.
Breakfast notes:
Try to choose boiled eggs, there is no substitute for tea eggs;
Try to drink unsweetened soybean milk;
Try to choose low-sugar yogurt.
2. Lunch
There will be more lunch time, and the food in the canteen will be much richer than breakfast. Although there are many choices, we should also choose between them, such as fried rice and fried noodles, which are high-fat and high-carbon, or moon cakes, peppers and grapes, which are wonderful dishes. Why don't you go away?
Optional food: fish, chicken, lean meat, lightly cooked tofu 1 serving+vegetables 1 -2 serving+staple food 1 serving.
Please note for lunch:
Try to choose steamed or stewed dishes to avoid high-calorie foods such as kung pao chicken and sweet and sour tenderloin;
It is best to choose staple foods with low GI, such as coarse cereals, sweet potatoes and corn.
Don't eat too spicy or salty food, so as not to eat more staple food unconsciously;
If you think the food in the canteen is too oily or salty, you can rinse off the oil with water or free soup before eating.
3. main meal
It is very unreliable to say that you will not eat after noon, especially for the growing teenagers. If you want to go to night school and do sports at night, you can't help eating dinner.
Optional food: 0-1 light fish, chicken, lean meat and tofu +0-2 vegetables +0-1 staple food.
Dinner notes:
The principle of choosing dishes for dinner is similar to that for lunch. If you eat more meat at noon, you can eat more vegetables at night to keep a balanced diet.
Don't just treat fruit as dinner, because many fruits are high in sugar, which will not only help you lose weight, but also make you hungry faster!
Add food
You can eat snacks even if you are thin. Adding snacks between classes can help you reduce your hunger.
Optional food: nuts, fruits, black coffee, etc.
Precautions for dining:
Nuts (such as almonds and cashews). ) rich in beneficial fat, but don't eat too much at a time, a small handful is enough;
The fruit should be smaller, and you can also choose vegetables such as tomatoes and cucumbers;
Don't add sugar and milk to black coffee. It is best to drink fat one hour before exercise.
Third, examples of recipes.
Breakfast: 1 egg+1 cup of soybean milk (sugar-free)/1 bowl of porridge+1 vegetarian set meal.
Extra meal: 1 pear/1 banana.
Lunch: 1 moo Shu rou+1-2 seasonal vegetables+1 miscellaneous grains rice/1 small sweet potato.
Extra meal: 1 a handful of nuts
Dinner: 65438+ 0- 2 portions of seasonal vegetables+1 portion of chicken slices+1 portion of corn.
In fact, eating in the student canteen can grasp the time and quantity, which is very good for reducing fat. Many friends have successfully lost weight by relying on canteen++Yaoge Fitness. I hope everyone can make good use of the canteen.
After all, I will graduate if I don't eat the canteen. ......