The four principles of fat loss meal, perfect control of diet

Principle one

Coarse grain : fine grain = 1 : 1

Generally speaking, according to the ratio of coarse grain:fine grain = 1:1 to arrange the main food, is a better way. For example, if you want to make mixed grain rice, you can arrange it as half white rice, and half various mixed grains; you can also eat coarse grains in the morning and evening, and rice at noon time. The most recommended coarse grains:Oats, sweet potatoes, purple potatoes, brown rice, millet, whole wheat bread, etc..

Principle two?

Addition of 1.5 grams of protein per kilogram of body weight

Protein molecules are relatively large, the stomach and intestines want to digest high-protein food is more difficult, so that the food can provide the body with a better sense of satiety, thus reducing the appearance of hunger. In weight loss, according to each kilogram of body weight supplement 1.5 grams of protein is the best intake, eat more protein-rich foods, such as chicken breast, beef, fish and shrimp, soy products, dairy products, eggs and so on can help supplement protein.

Principle three?

Daily intake of 30G dietary fiber

Dietary fiber can extend the time of chewing food, cultivate the habit of chewing and swallowing slowly; can increase the sense of satiety, to avoid hunger; can promote the growth of intestinal probiotic bacteria, to help develop an easy-to-slim physique; can make the feces fluffy, so as to prevent and alleviate constipation, with a lot of benefits!

The Dietary Guidelines for Chinese Residents suggests that each person should consume 30 grams of dietary fiber per day, and eating more vegetables and fruits that are high in dietary fiber is the best way to replenish dietary fiber! Foods high in dietary fiber are oats, sweet potatoes, corn and other coarse grains mushrooms, algae, leafy vegetables and other vegetables, apples, dragon fruit, grapefruit, tomatoes, cucumbers and other fruits.

Principle four?

Choose healthier fats

While fats are high in calories and easy to put on weight, we have the option of choosing healthier fats, which are unsaturated fats! This type of fat is often found in vegetable oils, nuts, and avocados, and is more conducive to the body's hormone synthesis, keeping metabolism higher, while also helping to prevent the emergence of cardiovascular disease.

Even healthy fats, itself is very high in calories, the amount of food in a day must not be more, especially if the usual cooking has used a certain amount of cooking oil, there is no need to eat additional nuts, avocado to supplement the fat!