How to arrange diet meals correctly
To choose the right diet meal, don't refer to the so-called "celebrity recipes" and "supermodel recipes" circulating on the Internet.
The study found that everyone's desire for food is different, and one-size-fits-all recipes have long been out of date.
Master the basic principles of diet meals, and you can also choose your favorite ingredients to make delicious and healthy diet meals for yourself:
1, low-fat and high-protein ingredients, low-salt and low-oil cooking.
You can choose vinegar sauce, low-calorie salad sauce, natural juice and so on. If the vinegar sauce is made by yourself, put less olive oil.
2. Ensure the intake of vegetables and fruits.
300-500g of vegetables and 200-350g of fruits.
3. Control the proportion of the three nutrients.
Carbohydrate: protein: Fat = 5: 3: 2 or 5: 4: 1.
4, according to your exercise and basal metabolism, calculate the total intake of a day.
For example, women with normal height and weight can maintain moderate exercise 2-3 times a week and maintain their daily calorie intake at 1400- 1500 calories during weight loss.
The total calorie gap between diet and exercise is between 500 calories.
In short, don't push your body to the wall for a temporary weight change.
What are the food choices for diet meals?
Low-calorie foods in the diet can be eaten as diet meals, and foods with low fat and low carbohydrate can be selected, such as egg white, milk, lean meat, tofu and other high-protein and low-calorie foods. Vegetables such as Chinese cabbage and cucumber, and fruits such as apples and oranges are all foods with high vitamins, high cellulose and low calories. Diet meals can be selected from these categories.
Animal fat, flour products, rice, candy, alcoholic beverages, etc. It is a high-calorie food, so you should limit your intake. Nutrients in diet are usually divided into water, protein, fat, carbohydrates, vitamins and minerals, cellulose and so on. Among them, energy-supplying food refers to protein, fat and carbohydrate, and protein is mainly used to synthesize his own protein after intake, not a real energy-supplying food.