Efficient diet for reducing fat and eating three meals again, super practical?

effective diet with three meals

breakfast time: between 8: 11 and 9: 11.

1 protein +2 high-quality carbohydrate +3 dietary fiber.

1: milk, nuts, shrimp, beef, chicken breast, eggs, sugar-free soybean milk, bean curd.

2: sweet potato, purple potato, Chinese yam, potato, pumpkin, taro paste, oats, toast and vegetable porridge.

3: oranges, apples, grapefruit, peaches, tomatoes, strawberries, blueberries, kiwis, broccoli, green leaves and vegetables.

heat range: 311~381 calories.

lunch time: from 12: 11 to 13: 11.

1 protein +2 high-quality carbohydrate +3 vegetable fiber.

1: Tofu:, Shrimp, Beef, Chicken, Skinned Duck, Eggs, Basha Fish, Pork tenderloin.

2: sweet potato, purple potato, Chinese yam, corn, pumpkin, taro paste, oats, potatoes and miscellaneous grains rice.

3: colored pepper, kelp, konjac, cauliflower, spinach, cabbage, asparagus, peas, broccoli and bean sprouts.

heat unit: 421~461 calories.

Meal time: 3: 31pm/before exercise

Nuts +2 fruits +3 low-fat snacks.

1: walnut:, cashew nuts, almonds, kidney beans, broad beans, eggs and black sesame seeds.

2: apples, peaches, oranges, strawberries, blueberries, bananas, kiwis and avocados.

3: crab sticks, seaweed rolls, low-fat jelly, soybean milk biscuits, low-sugar oats, sugar-free soybean milk, skim milk, and instant dried beans.

just choose one of the three meals, and be careful to control the amount.

dinner time: between 11 and 19.

1 protein +2 high-quality carbohydrate +3 vegetable fiber.

1: tofu, shrimp, beef, chicken, peeled duck, eggs, Basha fish, tenderloin.

2: Garden vegetable soup, laver egg drop soup, cold buckwheat noodles, corn, purple potato konjac, taro paste, oats, meal replacement porridge and miscellaneous grains rice.

3: colored pepper, kelp, konjac, cauliflower, spinach, cabbage, asparagus, peas, broccoli and bean sprouts.

heat range: 311~511 calories.

Reduce fat efficiently and eat three meals again | Precautions

Drink plenty of water

Drink a glass of water before meals, and fill it with water to eat two meals less. Drink a glass of water between meals, because you are hungry, but you may be thirsty. Adequate water can ensure the normal metabolism of the body and help to lose fat.

chew slowly

You don't have to count how many times you want to chew a little, savor the food carefully and let them stay in your mouth for a while.

keep exercising

people who never exercise are not advised to exercise crazily when they start to lose weight. Exercise more than three times a week will have an effect (running, swimming and dancing are ok ~).