What can I eat during weight loss? Fat-reducing meals are of no practical use to you. What you need to know is to learn how to match three meals, so that your next diet can be healthier and fat-reduced!
1. Pay attention to the variety of food, mainly grains, and the combination of thickness and thickness
Carbohydrates: whole wheat bread, whole grains, pumpkin, purple potato, corn
Coarse grains: quinoa, pumpkin, corn, purple rice, purple potato, sorghum, oats, buckwheat, beans, etc.
Protein: Chicken breast, egg whites, lean beef, seafood, soy products, dairy products
Fats: olive oil, plain nuts, avocados, coconut oil
Vegetables: The vast majority of vegetables are low-calorie, and the cooking method is the key. There is nothing wrong with stir-frying and boiling.
Fruit: Not all fruits can be eaten during weight loss. When I was greedy, I ate durian for dinner every day. As a result, after a month, my weight has soared by 10 pounds!
Fruits are rich in monosaccharides, disaccharides and complex sugars. Especially lychees, pears, cantaloupe and these fruits can only make you lose weight more and more. Types of fruits that can be eaten in small amounts during the fat loss period, such as dragon fruit, apple, kiwi, lemon, grapefruit, etc.
2. Adjust the order of meals
It is recommended to drink more soup before meals, then eat a lot of green vegetables, then eat protein foods such as meat, eggs, and milk, and finally eat rice.
3. Eat more vegetables, fruits and potatoes
Dark vegetables are recommended here, which are rich in various nutrients and dietary fiber. Such as spinach, rapeseed, winter cold vegetables, celery leaves, water spinach, lettuce leaves, chrysanthemum, leeks, radish, etc.
4. Adjust the function ratio of three meals
Eat well in the morning, eat as full as possible for lunch, and eat as much as possible for dinner.
Breakfast accounts for 25%~30% of total energy throughout the day, lunch accounts for 30%~40%, and dinner accounts for 30%~40%
5. Reduce the amount of cooking oil and eat light and low-salt meals
Cooking oil is a major source of fat, and contains both vegetable and animal oils. Animal oil contains about 90% fat and cholesterol. Vegetable oils generally contain more than 99% fat, do not contain cholesterol, and are the primary source of vitamin E.
It is recommended that the daily intake of cooking oil to lose weight should not exceed 25g or 30g
6. Quit milk tea and fat house water!
All carbonated beverages cause stubborn visceral fat accumulation, and all ice-based foods or beverages stimulate the internal organs to protect themselves, this time allowing our bodies to store more visceral fat. Therefore, all ice things are prohibited during the weight loss period.
7. Quit sugar, quit sugar, quit sugar
Sugar stimulates your fat-storing hormones. Every time you eat a high-sugar food, your insulin levels spike, which then causes your body to store more fat in your tissues. If you’re trying to lose weight, you should realize that it’s not just a calorie game. Hormones also play an important role – they are the regulators of your metabolism. Most sugary foods on the market are poor sources of vitamins and minerals and are not good for a healthy metabolism and normal body function in the long run!
8. Carbohydrates are not the natural enemy of weight loss. If you completely quit, it will affect the operation of the brain and endocrine disorders. But refined carbohydrates, such as white rice, can be eaten in small amounts. Choose more high-protein foods with strong satiety and high-fiber foods with low energy density.
9. If you want to eat meat, eat lean meat. Protein must be supplemented to lose weight. Fat meat is called fat meat. How can you eat more? It can contain a lot of oil in it.
10. Don’t hold on until you are 7 minutes full . Your stomach is like a fan, it will swell up when exposed to water, and if you eat too much, it will expand! Don’t eat more rice and noodles when you are hungry. After all, the sugar rises quickly. It is recommended to eat some eggs, lean meat, fish, dairy products, soy products and so on.
