After the college entrance examination, I eat and drink all kinds of things non-stop, and my weight keeps increasing. How do I plan a reasonable diet?

Today I compiled a universal formula for fat loss and a food calorie table! The universal formula for fat-reducing meals: high-quality carbohydrates + high-quality protein + vitamins + fiber and vegetables. Drink more water, go to bed early, exercise moderately, and eat 30% of exercise! #weightloss and fat-reducing eat these #fat-reducing meals #weight-loss daily #weight-loss counterattack #fat-reducing slimming #weight-loss check-in

Universal matching formula for fat-reducing meals

1. High-quality carbohydrates

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2. High-quality protein

3. High-quality vitamins

4. High-quality dietary fiber

Universal formula for fat-reducing breakfast

1. High-quality carbohydrates

2. Vitamins

3. High-quality protein

Universal formula for fat-reducing lunch

1. High-quality protein< /p>

2. Dietary fiber

3. High-quality carbohydrates

Universal formula for fat-reducing dinner

1. High-quality protein

2. Dietary fiber

Don’t eat fruit at night

How much nutrition should you consume every day?

Carbohydrates: Generally speaking, people can consume 3-3.5g of carbohydrates per kilogram of body weight,

Protein: 100-200g. Normal people have 0.8-1.2g per kilogram, and fitness people have 2g per kilogram.

Vegetables: 400-600g, green leafy vegetables should account for more than half, and root vegetables should be counted as carbohydrates.

Fruits: Only low-GI and low-sugar fruits can be eaten within 300g.

Drink water: more than 2000ml.

How to mix ingredients every day?

Breakfast: Mainly high-quality protein, with high-quality carbohydrates to support hunger and stabilize blood sugar. It is recommended to have about 300 calories. Moderate amount of low-sugar fruit!

Lunch: 100g of meat + 200g of vegetables, high-quality carbohydrates, 450 calories recommended.

Dinner: Mainly vegetables, moderate amount of protein, 250 calories.

It is not recommended to eat fruit!

The daily caloric intake is 80% of the caloric consumption to create an energy difference, maintain a balanced nutrition, repeat, repeat, repeat, and you will succeed!

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