How to eat and lose weight for dinner

Principle 1

More vegetables, less meat and staple food.

It is suggested that the arrangement of dinner should focus on vegetables, and the ratio of meat to staple food should be reduced. Vegetables should focus on low-calorie vegetables, and meat should focus on fish and shrimp. Bean products can also be used instead of fish and shrimp, and the staple food should focus on coarse grains.

for the specific weight, please refer to: 211-311g of vegetables, 51g of meat and 111g of staple food (depending on the actual situation).

Principle 2

The calories are 21-31% of the total calories in a day.

generally speaking, dinner should be arranged as much as 21-31% of the total calories in a day, that is to say, if your daily calorie intake is arranged as 1,211 calories, then dinner is arranged as 241-361 calories.

dinner example: a bowl of miscellaneous grains porridge (211g)+a vegetable tofu soup (51g of tofu, 111g of vegetables)+a fried vegetable (211g).

Principle 3

Finish dinner before p>21 o'clock.

If you go to bed at 23: 11, it is suggested that dinner should be finished before 21: 11, and it is not advisable to eat dinner too late, so as to leave enough digestion time for the stomach and intestines to avoid affecting the quality of sleep.

However, the end time of dinner is not absolute. If you are a night shift worker, just finish dinner about 3 hours before going to bed.