General formula for fat-reducing meals
20% carbohydrate +30% quality egg day +50% dietary fiber.
Staple food: taro, pumpkin, purple potato and oats.
Protein: Shrimp, chicken, fish, eggs and beef.
Fruits and vegetables: avocados, yellow berries, blueberries, cherry tomatoes and kiwifruit.
Less oil, less salt, more water, less food and more meals are easy and thin.
Eat these staple foods: taro, yam, pumpkin, konjac, purple potato, sweet potato, corn potato, oat, black rice and brown rice.
Protein chooses these: chicken, fish, beef, shrimp, eggs, pork, mutton, dairy products and bean products.
Choose these fruits and vegetables: avocado, strawberry, blueberry, cherry tomato and mulberry.
All vegetables are good for reducing fat. You can eat different vegetables every meal to ensure a balanced nutrition!
Fat sieve these: fine seed oil, olive oil, linseed oil and coconut oil.
These are all healthy fats, which can be used for cooking and mixing vegetables. If you can, you'd better eat them instead, adhering to the principle of food diversity!
Tips for reducing fat
How much nutrition do you take in every day?
Staple food: People should consume 3-3.5g of carbohydrate per kg of body weight, such as180g of carbohydrate per day for 60kg of body weight.
Protein:130-180g.
Vegetables: more than 500g, with dietary fiber green leaves accounting for more than half.
Low GI fruit: less than 300g.
Drinking water: 1500-2000ml.
The above values are for reference only. Everyone's individual differences are great, and their food intake is also different. Eat according to the prescribed proportion and master the principle of "full, but not too full", and your body will naturally take care of everything!
How to match the ingredients every day?
Breakfast: High-quality protein is the main food, and staple food, fruits and vegetables can also be properly ingested.
Lunch: staple food+protein+vegetables. You can eat more kinds of food for lunch, and you can match some low-GI fruits.
Dinner: Vegetables and low GI fruits are the main food, while protein and staple food are less.
Universal formula for reducing fat =20% staple food +30% protein +50% vegetables.
Forget calories, pay attention to quality, and leave the rest to your body!