Fertilization three practice seven points to eat, you in addition to open legs, but also need to know how to eat, weight loss efficiency to half the effort!

Scientific weight loss diet, not let you apple meal replacement or only eat boiled vegetables, but you need to reasonably control calorie intake, while a balanced diet, supplement the body's nutritional needs, in order to improve the body metabolism level, and slowly lose weight, while maintaining a good body!

How should you eat a weight loss meal? You need to keep in mind these principles:

1, staple food to eat, coarse and fine food combination

Carbohydrates will promote the rise of blood sugar, which leads to the accumulation of fat. Many people quit eating staple carbohydrates in order to lose weight, and this practice is not desirable.

When the body is chronically deprived of carbohydrates, it operates at a low level of motivation and is prone to hypoglycemia, fatigue, and anemia. A proper intake of carbohydrates is necessary, but it is not enough to supplement with fruits and vegetables.

The average person's carbohydrate intake is about 250-300g a day, and during weight loss, your daily carbohydrate intake is about 150g.

We need to supplement high-quality carbohydrates, in order to reduce the glycemic index of the rising blood sugar, we can choose to replace the rice and noodles with coarse grains, and coarse grains will be digested for a long time, and also supplement the dietary fiber, so that your satiety time will be prolonged, which will help to resist hunger and improve the speed of weight loss.

Coarse grains can choose corn, beans, potato food and a variety of brown rice, oats, barley and other foods, coarse and fine food ratio of 1:1 can be.

2, supplement high-quality protein

Protein belongs to the macromolecular food, can improve the food heat effect, so that the body spends more calories to break down the protein, to provide the body with amino acid raw materials, to prevent muscle loss.

High-protein foods can choose milk, eggs, dairy products, soy products, fish, chicken breast, beef and other foods, as long as you keep the cooking method of low oil and salt, you can control calorie intake, while reducing the chances of overeating.

3, eat more high-fiber vegetables and fruits

During the weight loss period to eat more vegetables, a lot of high-fiber vegetables such as broccoli, tomatoes, cucumbers, winter melon, celery, cabbage, the calories are relatively low, to help intestinal peristalsis, to improve constipation, and inhibit the synthesis of fat. When eating, we can eat some vegetables before eating other foods, which can control calorie intake, reduce hunger, and enhance the speed of weight loss.

4, a reasonable range of calories

Do not eat extreme diets, the daily calories of the fat loss meal can not be lower than the body's basal metabolism, to avoid the body into famine. It is recommended that caloric intake be controlled between 1300-1500 calories, and choosing the right ingredients will resist hunger and increase the speed of weight loss.

If you don't know how to eat, you can follow this fat loss meal recipe below to eat, the same type of ingredients can be replaced with flexibility to achieve dietary diversity, three meals a day so eat, adhere to a period of time, you can slowly thin down!

Breakfast: a cup of milk + 2 slices of whole wheat bread + a poached egg + 10 pieces of fruit

Lunch: a bowl of rice + a broccoli boiled carrots + a chicken breast stir-fried fungus / a chicken breast stir-fried mushrooms

Add: an apple

Dinner: a boiled corn + a tofu stewed cabbage + a piece of steamed fish / 5 pieces of white-burned shrimp