Some low-sugar fruits

High fiber vegetables

Some nuts

A little carbohydrate

It is recommended to eat more super foods (quinoa, chia seeds, kale, broccoli, etc.).

Some fruits and vegetables are rich in vitamins and nutrients, which can provide rich energy and nutrition for the human body, and also contain a lot of cellulose, which is the first choice for reducing fat (such as super food).

After properly supplementing a certain degree of carbohydrates, you should eat more fruits and vegetables to enhance satiety and reduce total calorie intake. Protein and sugar should be supplemented, and the intake should be controlled.

When eating, the right amount of fat, sugar and carbohydrates helps to keep fit and accelerate fat loss.

Fat-consuming diet

Here are the highlights of today. I recommend a diet. The dosage is one week, and if it is one month, it will be taken in cycles.

Monday

Breakfast: a boiled egg+a boiled corn+an apple.

Lunch: a bowl of miscellaneous grains rice+a chicken breast with vinegar sauce+broccoli+a little nuts.

Dinner: green leafy vegetable juice+shrimp or fish+milk.

Tuesday

Breakfast: banana milk juice+two slices of toast+eggs.

Lunch: low-sugar fruit+beef+coarse grain rice+vegetable salad

Dinner: oats+milk+chia seeds.

Wednesday

Breakfast: oatmeal+milk+whole wheat bread+an orange.

Lunch: coarse grain rice+boiled eggs+boiled cabbage+shrimp+a kiwi fruit.

Dinner: boiled corn+boiled tofu+fried chicken breast with green pepper.

Thursday

Breakfast: sweet potato+sugar-free yogurt+American or tea.

Lunch: brown rice+cherry tomato+low-fat meat+vegetable salad.

Dinner: whole wheat bread+boiled spinach+boiled eggs.

Friday

Breakfast: millet+eggs+chia seeds+milk.

Lunch: low-oil pasta+broccoli+cherry tomato+shrimp or beef.

Dinner: Oats+Milk+Purple Potato

Saturday

Breakfast: milk oatmeal+boiled eggs+steamed pumpkin+pitaya+proper amount of original nuts.

Lunch: Fried beef with vegetables+miscellaneous grains rice+a bottle of sugar-free yogurt.

Dinner: blanched broccoli+stewed tofu with cabbage+miscellaneous grains porridge.

Sunday

Cheat rice, eat whatever you want on this day, which is a calorie breakthrough in the cycle of low carbon, low oil and low sugar. The point is to adjust your body back to the normal metabolic level.

Because the previous low calorie intake will also slow down your metabolic rate, stealing food can keep your metabolic rate normal and will not be reduced because of the reduction of food.

The above recipes take one week as a cycle, preferably one month as a reference as a control group.