The purpose of breakfast: after a night's sleep, it is most necessary to supplement sugar on an empty stomach in the morning to restore physical strength. At this time, it is the most suitable time to ingest carbohydrate. You can eat breakfast for one day, and you can choose two carbohydrates:
Compound carbohydrate: oatmeal, potato, corn, yam, pumpkin, etc.
Fine carbohydrates (don't choose, just eat less): white flour products, such as steamed bread and toast. You can eat half of the complex carbohydrates.
This combination of complex carbohydrates and fine carbohydrates can also be used to replenish muscle glycogen reserves and promote muscle growth after 20 minutes of fitness, but the amount should not be too much.
Purpose of lunch: The staple food suitable for lunch is white rice and coarse grains, which can be 3: 1, 2: 1, or coarse grain noodles (buckwheat noodles, mung bean noodles, etc. ), mainly depends on gastrointestinal endurance. Because coarse grains have strong satiety, slow glycemic index, rich in vitamins and minerals, it is not easy to stimulate insulin secretion, and moderate coarse grains are not easy to cause fat accumulation, but people with bad stomachs will find it difficult to adapt. So don't eat too much at a time, add a little flour and rice slowly.
If you don't eat carbohydrates for lunch, it may increase the chances of overeating at dinner and increase your craving for carbohydrates. Because the food for dinner is slightly stricter than the two meals during the day, if you are not very hungry, you can ignore carbohydrates and choose only protein food and high-fiber food.
How was dinner? Choose protein for dinner: fish, shrimp and boiled eggs will be better, because red meat will be more difficult to digest;
Vegetables: exclude starchy vegetables, such as potatoes, corn and lotus roots. You can eat more in other categories, but don't use too much oil
Reasonable control of carbohydrates is more than half the success of losing weight. The general principle is: flour and rice should use a small amount of coarse grains, moderate amount of fruit, and do not eat/eat less sugar. If you can cooperate with regular exercise, you will have better results.