How to eat breakfast
Formula: low GI staple food+protein+low sugar fruit/low sugar beverage.
For example: a whole wheat bread+an egg+a cup of black coffee.
You can choose to eat more low GI staple foods for breakfast, which will make you feel full. Drinks can be low-fat milk, sugar-free soybean milk and black coffee.
How to eat Chinese food
Formula: coarse grains/flour and rice+high protein meat+green leafy vegetables.
For example: a punch of rice+fried beef+broccoli 150g?
Cooking method of meat: stir-fry with less oil, stir-fry with less oil, steam vegetables with less oil and less water.
The staple food coarse grains and flour rice can be interchanged, one day coarse grains and one day flour rice.
How to eat dinner?
Formula: small amount of staple food/small amount of egg quality+green vegetables.
For example:
A corn+a cucumber
(2) Steak 150g+ lettuce 200g. Dinner can be chosen between staple food and protein. In the evening, a small amount of eggs are used for moderate and low-intensity exercise, and a small amount of staple vegetables are used for moderate and high-intensity exercise.
How much do you eat every day?
skill
Reduce fat
The daily calorie should be controlled at 1000~ 1220 calories, not less than 1000 calories, and the body calorie gap should be kept at 300~500 calories.
plastically
Daily 1300~ 1400 calories, intake = consumption, mainly high-protein and high-carbon water, carbohydrate: protein: fat: 4: 4: 2.
Increase muscle
Every day 1500~ 1800 calories, the intake exceeds the consumption, the diet is mainly high carbon, water and protein, and the ratio of carbohydrate: egg itself mass: fat is 5: 3: 2.
How to eat extra meals?
It is recommended to choose meals with high satiety, low calorie, health and sufficient water. When you are hungry, you can eat nuts to supplement high-quality fat, and you can also eat low-sugar fruits, apple cherry tomatoes and so on. Or eat sugar-free biscuits and chicken breast.