Things you must know to lose weight: don't eat carbohydrates ≠ lose weight ≠ don't eat carbohydrates.
Daily intake of healthy diet: fat 25%, carbohydrate 45%, protein 30%.
Collocation formula:
Breakfast: high quality carbohydrate+high quality protein+vitamins/dietary fiber.
Lunch: high quality carbohydrate+high quality protein+vitamins+dietary fiber.
Dinner: High quality protein+vitamins+dietary fiber.
List of quality foods during fat reduction period
High-quality carbohydrates: sweet potato, purple potato, pumpkin, konjac, taro, yam, corn, lotus root, potato, soybean, brown rice, coix seed, miscellaneous cereal porridge, buckwheat noodles, millet porridge, pasta, oats and whole wheat noodles.
High quality protein: eggs, beef, tenderloin, chicken, chicken breast, lean meat, ribs, duck, tuna, arowana, cod, mandarin fish and mutton.
Dietary fiber: broccoli, cauliflower, spinach, purple cabbage, cabbage, lettuce, wax gourd, pea, celery, okra, fungus, cucumber, colored pepper, carrot, Shanghai green, bitter gourd, Pleurotus eryngii and onion.
Vitamins: blueberry, cherry tomato, kiwi fruit, pitaya, strawberry, orange, orange, tomato, carrot, apple, grapefruit, lemon, peach, cherry, pineapple, pear, guava, papaya, fig and loquat.
High quality fat: avocado, olive oil, linseed oil, chia seeds, nuts, deep-sea fish.
How to eat during fat reduction?
High-quality carbohydrates can enhance satiety! Protein is the main nutrition needed by human body. During the period of reducing fat, we must supplement protein, appropriately reduce the intake of fat, replace other fats with high-quality fat, and appropriately increase the proportion of fruits and vegetables, which can also be used as snacks. But eat less fruit with high sugar content!
Attention! !
1. Don't eat too much, and finally eat carbohydrates.
2. Don't eat too fast, and control the eating speed.
When you are hungry, you can add some high-quality fat, such as nuts.
4. Cooking methods are mainly boiling, steaming, flat frying and frying, with less oil and less salt.
Five meals are scheduled, breakfast is full, and lunch is full at 7 o'clock.
6. Don't eat anything after 7 pm!
7. Be sure to drink plenty of water and ensure 8 glasses of water every day.