Let me talk about the principle first, and then give an example later. I hope to teach people to fish, not to teach people to fish, which is more important than physical exercise.

Try to ensure the following principles in diet during fat reduction:

1. Please ensure the intake of staple food for three meals.

2. High protein and low fat. Chicken, duck, pork and other poultry and livestock rarely come into contact (except chicken breast). Although they also contain some protein, they are also high in fat. It's not worth taking so much fat to supplement protein. Eat more fish. High protein and low fat.

3. Eat less flour and rice carbohydrates such as rice and noodles, and eat more coarse grain carbohydrates such as corn, sorghum and oats. Unlike flour and rice, such as rice and noodles, coarse grains are slow-digested carbohydrates (low GI), so they will not release calories as quickly as flour and rice, which will help to reduce fat. But if you can't take coarse grains as the staple food for dinner, then eat rice and pasta normally. Don't skip rice because of this. Please be sure to ensure the intake of staple food.

4. Eat less fried food and try to choose cooked food.

Never eat snacks, drinks, biscuits and potato chips. Rice is 1. 15 kcal/g; Potato chips are nearly 6 kcal/g, rice is 1 15 kcal, and 100g potato chips (75g in a big bag) is 550 kcal. Basically, a bag of potato chips is six taels of rice. Some people who lose weight skip dinner. What cookies do they eat, Shaqima, bean paste cake? What a waste of time!

6. If possible, please consider eating less and more. Increase a small amount of food intake between breakfast and lunch, and between lunch and dinner. The amount of Chinese food and dinner is scattered among the other two meals. The so-called extra meals don't need to eat too much. A glass of milk, an apple and a corn are all simple meals. Their function is to improve your satiety, increase your basal metabolism and reduce your lunch and dinner intake.

Below I will list a simple diet plan to reduce fat. This plan is for reference only. For example, some people have less stomach acid and poor metabolism of beans and corn, so don't choose. Don't copy the plan when you see it. You should know more about your own system re-customization plan.

A specific plan for ordinary meals

Breakfast: 1~2 eggs+milk/soybean milk+steamed bread/cereal/steamed bread/whole wheat bread/cucumber.

Lunch: coarse grains (beans/corn/cold-processed potatoes/oats/oat bread/whole wheat bread/cereal)+a small bowl of rice+some vegetables+fish.

Dinner: a small bowl of rice+eggs/scrambled eggs with tomatoes/scrambled eggs with cucumbers/scrambled eggs with leeks+kung pao chicken/beef tenderloin/fried shredded potatoes/fried yam/broccoli/roast beef with potatoes/braised fish.

The specific plan of five/six meals

The so-called extra meals do not need to eat too much. A glass of milk, an apple and a corn are all simple meals. These things, whether office workers or students, can be carried with the bag.

The time for adding meals is probably between breakfast and lunch (about 10 in the morning) and between lunch and dinner (about 3 pm).

If you are really hungry at night, you can add a corn or an egg four hours before going to bed, or you can make your own oatmeal. Don't eat for three hours before going to bed.

In addition, what I said above should be carried out in coordination with exercise. Dieting alone to reduce fat is too inefficient and basically futile.