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I like food with low sugar and oil.
Let's take a canteen as an example to illustrate.
Breakfast staple food
Red in the picture is not recommended, and other pasta and porridge are optional.
If the steamed stuffed bun is too oily, drop a bite of oil before eating, and choose porridge without sugar.
If the canteen staple food is greasy, you can prepare sugar-free whole wheat bread, pure oatmeal or miscellaneous grains.
Breakfast protein
It is recommended to eat poached eggs, water tofu, onion mixed with tofu and bean curd brain, but it is not recommended to eat fried eggs and sausages.
If the breakfast protein in the canteen is greasy, you can prepare some pure milk, sugar-free yogurt and sugar-free soybean milk powder.
Breakfast vegetables
Shredded lettuce with scallion oil, nourishing celery, tiger dishes and other cold dishes can be selected. If there are no dishes, you can bring some small cherry tomatoes, or eat more dishes for lunch and dinner.
Lunch and dinner staple food
It is recommended to mark green in the picture, and it is not recommended to mark red.
Among them, corn tortillas and vegetable cakes are greasy and not selected; I really want to eat Chinese hamburger and choose pure lean meat; Rice, Lamian Noodles, Daoxiao Noodles, hot and sour powder, one person eats too much and two people share it.
Lunch and dinner vegetables and protein.
It is suggested to choose at least one vegetarian dish, such as garlic cabbage and fried rapeseed with mushrooms, and then choose pure meat or semi-meat and semi-vegetarian dishes.
It is not recommended to choose fish-flavored shredded pork, crab mushroom, dry pot Chiba tofu, fried radish balls and other fish-flavored, stir-fried, dry pot, braised and fried dishes.
When ordering mala Tang, you can choose potatoes, yams and corn as staple foods, quail eggs, tofu and lean meat as protein, less meatballs and crab sticks with low protein content but high starch content, and more leafy vegetables and melons and eggplant vegetables as vegetables.
Moreover, not recommending it doesn't mean you can't eat it, just don't eat it often.
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The staple food strives to match the thickness.
Whole grains can reduce the risk of weight gain, so the staple food should be matched with coarse grains as much as possible, accounting for 1/3 ~ 1/2.
If there is miscellaneous grain rice besides white steamed bread and rice, steamed sweet potato/corn/yam is also good to eat together.
You can have flour and rice for two meals and corn or sweet potato for the other. You can also match the thickness of each meal, such as steamed yam with steamed buns for breakfast, miscellaneous grains rice for lunch and steamed sweet potato with white rice for dinner.
At least two kinds of food for each meal.
Two kinds of food refer to staple food and meat, eggs and milk beans rich in protein, especially because many people don't eat staple food or vegetarian food in order to lose weight; In fact, it is not a certain food that makes people fat. Only a balanced nutrition can make them lose weight healthily.
At least it shows that it is best to have vegetables in every meal, because vegetables are rich in dietary fiber and low in energy, which can increase satiety and help to lose weight. It is best to serve breakfast, and eat more if you can't eat lunch and dinner.
Control the amount of various foods.
Food types are well matched, so you must control your food intake to lose weight.
Buddhism recommends that 1/2 is vegetable, 1/4 is staple food, and 1/4 is protein, such as meat, eggs and beans. Flexible adjustment, just eat.
If accurate, it is suggested that women should eat at least130g of rice or its equivalent staple food, and men should eat at least195g of rice or its equivalent staple food.
It is best for men and women to eat an egg and drink a bag of milk for breakfast, and the meat for lunch and dinner can add up to 80 ~ 150 grams; It is best to eat 150 ~ 200 grams of vegetables per meal.
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Drink some water before meals.
It has been found that drinking 500 ml of water 30 minutes before meals can temporarily increase satiety and help you lose weight.
Students who lose weight may wish to try drinking some water before meals. Besides water, they can also drink light soup.
Eat vegetables first, then protein and staple food.
Many restaurants have too many staple foods, especially rice, to share with others. When eating, they should eat light and cooked vegetables first, and then eat protein and staple food. After all, the energy of most vegetables is lower than staple food and protein, and vegetables are also rich in dietary fiber to increase satiety. Ensuring protein intake during weight loss is also beneficial to weight loss.
This food is too greasy to rinse before eating.
The food in the canteen is usually too oily, so it is recommended to pick up the food, drain the oil from the plate and put it in your mouth. If it is convenient, take two bowls of water and rinse them before eating. If a layer of oil floats in the water, remember to change it.
It is ok to eat canteen food occasionally without rinsing, but it is best to rinse it every day, otherwise it will be difficult to lose weight.
Chew carefully and swallow slowly.
It takes time for the signal of satiety to reach the brain from the stomach. If you eat too fast, you may eat too much when you are full, so please chew slowly to lose weight.
I'm not asking you to count the number of times you want to chew, just concentrate on eating and try to chew as thin as a big grain of rice or a small grain of rice before swallowing.
Focus on eating
Many people will watch gossip or chase dramas when eating, which distracts their attention and makes them insensitive to satiety and easy to eat more. In addition, it is easy to unconsciously extend the meal time and eat more under the attraction of the plot, so they should concentrate on eating if they want to lose weight.
Put chopsticks at dinner.
Put chopsticks on the table when you are full. The table in the dining room is not very clean, and the chopsticks you put down can no longer be picked up for use. Taking a pair of clean chopsticks is also very troublesome, and it can also control the appetite.
How to eat enough?
I just feel a sense of satisfaction in my stomach, whether I eat or not. I consciously have this cognition, and I can accurately grasp it after repeated practice.
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Eat less high-energy snacks.
Eat less high-energy snacks such as potato chips and cakes. The way to eat less is to buy less, buy the smallest package and share it with friends.
The recommended snacks are fruit, sugar-free yogurt, whole wheat bread and nuts. Nuts are high in energy, just eat 10g every day.
If you master the above 1 1 suggestions, you can easily lose weight by eating in the canteen every day.