Occasionally, I found that my weight did not remain the same, but I gained a few pounds, and I began to pay attention to how to eat this meal.
Therefore, one meal a day should be as balanced and comprehensive as possible, and the carbohydrate intake should increase or decrease according to your daily activity, and this meal should include protein, high-quality fat and dietary fiber.
First, protein.
Eating enough protein can increase and prolong satiety, and amino acids in protein can strengthen muscles and help you stay healthy.
Protein needed by human body generally comes from animals, that is, meat. For example, lean meat of pigs, cattle and sheep, chicken (I usually choose chicken breast with less fat), fish, shrimps and crabs, eggs, dairy products, and some beans and bean products.
In my diet, it is basically chicken breast and fish. I chose a box of 200g fresh meat packed in the supermarket to make chicken breast, and the fish was frozen and sliced. Beef is rarely bought, after all, it is still a little expensive.
Followed by high-quality fat.
We should ensure that a meal contains about 100g of high-quality fat, which will not affect your fat loss. On the contrary, a small amount of high-quality fat can improve the digestion of fat in your body, which is a bit like an accelerant.
High-quality fat comes from olive oil, coconut oil, avocado and nuts.
Then I basically put some olive oil in the cold salad. If there is no olive oil in today's cold salad, you can add half an avocado or eat some nuts such as almonds and cashews.
Next is dietary fiber, which is vegetables.
Vegetables are not only rich in dietary fiber, but also rich in vitamins, minerals and antioxidants, which can not only promote intestinal peristalsis, but also reduce hunger, which is very beneficial to reducing fat and weight.
Generally, we eat a lot of vegetables at every meal, such as spinach, broccoli, lettuce and so on. You can also choose kale, Chinese cabbage and so on.
Some people will worry about eating fruit. In fact, choosing the right fruit is necessary for healthy weight loss. Be sure to choose fruits with low sugar content, such as blueberries, blackberries, raspberries, strawberries, cherries and other berries. Kiwi is also a good choice.
Finally, it is the most important carbohydrate.
Some people refuse to eat carbohydrates during their weight loss. In fact, healthy weight loss still needs to eat some carbohydrates properly, but try to reduce or not eat exquisite carbohydrates, such as rice and pasta, but get them from starchy vegetables. Potatoes, sweet potatoes, corn, radishes (white/red) and zucchini are all good sources of carbohydrate.
Of course, one meal a day does not mean that you can lose weight by eating like this. After all, it just helps you stay healthy and lose weight. And you can lose weight better and faster by keeping one meal a day and exercising properly.
Finally, it is also important to ensure adequate water intake during the period of not eating ~ ~