Most of the meals in the canteen are greasy, which really brings many obstacles to losing weight, but as long as you eat according to the following 1 1, you can lose weight easily.

Breakfast staple food

Red in the picture is not recommended, and other pasta and porridge are optional.

If the steamed stuffed bun is too oily, take a bite of drip oil before eating, and choose porridge without sugar.

If the staple food in the canteen is greasy, you can prepare sugar-free whole wheat bread, pure oatmeal or miscellaneous grains.

Breakfast protein

It is recommended to eat poached eggs, water tofu, spring onion mixed with tofu and bean curd brain, but it is not recommended to eat fried eggs and sausage.

If the breakfast protein in the canteen is greasy, you can prepare some pure milk, sugar-free yogurt and sugar-free soybean milk powder.

Breakfast vegetables

Shredded lettuce with scallion oil, nourishing celery, tiger dishes and other cold dishes can be selected. If there is no dish, you can bring some small cherry tomatoes, or eat more dishes for lunch and dinner.

Lunch and dinner staple food

The color marked green in the picture is recommended, and the color marked red is not recommended.

Among them, tortillas and vegetable cakes are not selected if they are greasy; I really want to eat Chinese hamburger and choose pure lean meat; Rice, Lamian Noodles, Daoxiao Noodles, and hot and sour powder are shared by two people when one person eats too much.

Lunch and dinner vegetables and protein

It is recommended to choose at least one vegetarian dish, such as garlic cabbage, fried rapeseed with mushrooms, and then choose a pure meat dish or a semi-meat and semi-vegetarian dish.

It is not recommended to choose fish-flavored, stir-fried, griddle, braised and fried dishes such as fish-flavored shredded pork, stir-fried crab mushroom, griddle chiba tofu and fried radish balls.

When ordering mala Tang, you can choose potatoes, yams and corn as the staple food, quail eggs, tofu and lean meat as the protein, less meatballs and crab sticks with low protein content but high starch content, and more leafy vegetables and melon and eggplant vegetables as the vegetables.

Besides, not recommending it doesn't mean you can't eat it, just don't eat it often.

The staple food strives to match the thickness.

Whole grains can reduce the risk of weight gain, so the staple food should be as thick as possible, with coarse grains accounting for1/3 ~1/2.

If there are miscellaneous grains rice, steamed sweet potatoes/corn/yam in addition to white steamed bread and rice, it is good to eat them together.

You can eat flour and rice for two meals and corn or sweet potatoes for the other. You can also match the thickness of each meal, such as steamed yam with steamed buns for breakfast, miscellaneous grains rice for lunch and steamed sweet potatoes with white rice for dinner.

At least two kinds of food per meal.

Two kinds of food refer to staple food and protein-rich meat, eggs and milk beans, especially because many people don't eat staple food or eat vegetarian food to lose weight; In fact, it is not a certain kind of food that makes people fat. Only balanced nutrition can make them lose weight healthily.

At least it means that it is best to have vegetables for every meal, because vegetables are rich in dietary fiber and low in energy, which can increase satiety and help to lose weight. It's best to serve food for breakfast, and eat more at lunch and dinner if you can't eat it.

Control the amount of all kinds of food.

Food types are well matched, and the amount of food to be eaten must be controlled to lose weight.

The recommendation of Buddhism is that 1/2 volume is vegetables, 1/4 volume is staple food, and 1/4 volume is protein, such as meat, eggs and beans. Just adjust it flexibly and eat enough.

If it is accurate, it is suggested that women should eat at least130g cooked rice or its equivalent staple food, and men should eat at least195g cooked rice or its equivalent staple food.

It is best for men and women to eat an egg and drink a bag of milk for breakfast, and the meat for lunch and dinner can add up to 80 ~150 grams; It is best to eat150 ~ 200 grams of vegetables for each meal.

Drink some water before meals.

Some people find that drinking 500 ml of water 30 minutes before meals can temporarily increase satiety and help them lose weight.

Students who lose weight may wish to try drinking some water before meals. Besides water, they can also have light soup.

Eat vegetables before eating protein and staple food.

Many restaurants serve too much staple food, especially rice, which is inconvenient to share with others. When eating, they should eat lightly cooked vegetables first, and then eat protein and staple food. After all, most vegetables have lower energy than staple food and protein, and vegetables are also rich in dietary fiber that increases satiety. Ensuring protein intake during weight loss is also beneficial to weight loss.

The food is too oily to rinse before eating.

The food in the canteen is generally too oily, so it is recommended to pick up the food, drain the oil on the plate and put it in your mouth. If it is convenient to pick up two bowls of water, rinse it before eating. If there is a layer of oil floating in the water, remember to change it.

chew carefully and swallow slowly

It takes time for the signal of satiety to reach the brain from the stomach. If you eat too fast, you may have eaten too much when you feel full, so please chew slowly to lose weight.

I'm not asking you to count the number of times you have to chew, just concentrate on eating and try to chew as thin as a big rice or a small rice before swallowing.