Efficient weight loss and three meals diet
Breakfast time: between 8 and 9 o'clock.
1 protein +2 high-quality carbohydrates +3 dietary fiber.
1: milk, nuts, shrimp, beef, chicken breast, eggs, sugar-free soybean milk, tofu flower.
2: Sweet potato, purple potato, yam, potato, pumpkin, taro paste, oats, toast, vegetable porridge.
3: Oranges, apples, grapefruit, peaches, tomatoes, strawberries, blueberries, kiwis, broccoli and green leafy vegetables.
Heat range: 300~380 calories.
Lunch time: between 12 and 13.
1 protein +2 high-quality carbohydrates +3 plant fiber.
1: Tofu, shrimp, beef, chicken, skinless duck, eggs, Basha fish, tenderloin.
2: Sweet potato, purple potato, yam, corn, pumpkin, taro paste, oats, potatoes, miscellaneous grains rice.
3: Colored pepper, kelp, konjac, cauliflower, spinach, cabbage, asparagus, peas, broccoli and bean sprouts.
Unit of heat: 420~460 calories.
Meal time: 3: 30 pm/before exercise.
Nuts +2 fruits +3 low-fat snacks.
1: Walnut:, cashew nut, almond, kidney bean, broad bean, egg and black sesame.
2: apples, peaches, oranges, strawberries, blueberries, bananas, kiwis and avocados.
3: Crab sticks, seaweed rolls, low-fat jelly, soybean milk biscuits, low-sugar oats, sugar-free soybean milk, skim milk and instant dried beans.
Choose one of the three meals, and pay attention to controlling the amount.
Dinner time: 10 ~ 19.
1 protein +2 high-quality carbohydrates +3 plant fiber.
1: Tofu, shrimp, beef, chicken, skinless duck, eggs, Basha fish, tenderloin.
2: Garden vegetable soup, laver egg drop soup, cold buckwheat noodles, corn, purple potato konjac, taro paste, oats, meal replacement porridge and miscellaneous grains rice.
3: Colored pepper, kelp, konjac, cauliflower, spinach, cabbage, asparagus, peas, broccoli and bean sprouts.
Heat range: 300~500 calories.
Eat three meals after high-efficiency fat reduction | Precautions
Drink plenty of water
Drink a glass of water before meals. Filling it with water can make you eat less. Drink a glass of water between meals, because you are hungry, but you may be thirsty. Adequate water can ensure the normal metabolism of the body and help to reduce fat.
Chew carefully and swallow slowly.
You don't have to count how many times you chew. Taste the food carefully and let it stay in your mouth for a while.
Keep doing exercises.
People who never exercise don't recommend crazy exercise when they start to lose weight. It will be effective to exercise more than three times a week (running, swimming and dancing are all ok ~).