First: high-protein food. High-protein food is one of the best foods in the fat-reducing period. Because high protein is an essential nutrient for human body every day, and it can promote the decomposition of fat, it can be said that high protein food can be the main food during the fat reduction period. Instead of some staple foods, there are many high-protein foods, such as common beef, chicken, fish and shrimp. These meats are low in protein.

Tofu, soybean, soybean milk, eggs and other foods are also good sources of high protein food. Usually, when preparing food, shrimp, steak and chicken breast can be the main ingredients, and then protein is also essential. On the basis of high-protein food, with some vegetables, the nutrition is very comprehensive.

Second: Vegetables and fruits are also essential during fat reduction. The calories of vegetables and fruits are very low, especially vegetables, which can be almost ignored, but the vitamins improved by vegetables and fruits are essential nutrients for human body. Therefore, during the fat reduction period, vegetables and fruits are definitely indispensable. Generally, breakfast, lunch and dinner need to be accompanied by certain vegetables, mainly salads and boiled vegetables.

Third: Although coarse grains are losing weight, staple food is also indispensable. Because the human body still needs carbohydrates every day. Although carbohydrates can easily lead to obesity, healthy fat-reducing meals must contain carbohydrates, but the amount of carbohydrates should be controlled well, and refined staple foods should not be advocated, and coarse grains can be used instead of staple foods. Healthy coarse grains include rye, whole wheat and quinoa. Corn, sweet potato, purple potato, taro and pumpkin are also good choices.

Fourth: olive oil replaces animal oil. The choice of edible oil is also very important during weight loss. Under normal circumstances, edible oils used at home are generally rapeseed oil, lard, corn oil, peanut oil, soybean oil and so on. But these oils are not good for losing weight. In fact, olive oil is the most suitable one to use during weight loss. Because olive oil is not suitable for high-temperature cooking, it is generally used to mix salads when reducing fat. Or used to marinate steak, so don't eat too many dishes that need to be fried during the fat reduction period, mainly simple western food.

The simpler the cooking method, the better, and the less seasoning used. It is best to keep the original ecology of ingredients during fat reduction. Vegetables should be cooked or eaten raw directly. Beef, chicken or shrimp can be added with salt directly, and avoid using seasonings with high salt content.