Do you know the recipe for fast fat-reducing meals for three meals a day? Many people are very strict about diet in the process of losing weight, so they will eat fat-reducing meals in three meals. So I collected the recommendations of three meals a day for everyone.
Fast fat-reducing meal recipe: three meals a day 1 breakfast
One serving, a bowl of wheat bran and a glass of skim milk.
Three apples and a cup of green tea.
Two bananas and a cup of green tea.
D, a raisin wheat bun and an oolong tea.
A bowl of cornflakes and a glass of skim milk.
Five prunes and a glass of skim milk.
A bag of wheat and a glass of prune juice.
lunch
A tomato and egg sandwich and a cup of green tea.
B, a bowl of Wonton Noodles, a bowl of boiled vegetables.
A salad and a cup of green tea.
D, a bowl of spinach noodles and a cup of oolong tea.
E, a bowl of beef ball rice and a bowl of boiled vegetables.
F, a bowl of rice with ink pills and a bowl of boiled vegetables.
A tuna sandwich and a cup of green tea.
dinner
A pork chop, a bowl of clear soup, two bowls of vegetables and half a bowl of rice.
A steak, a bowl of clear soup, two bowls of vegetables and half a bowl of rice.
C. Nine slices of lean meat, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
D. Six tablespoons of steamed fish, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
E, three salted chicken wings, one bowl of clear soup, two bowls of boiled vegetables, and half a bowl of plain rice.
F, four pieces of fried chicken (peeled), one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
G, eight boiled shrimps, a bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
Fast fat-reducing meal recipe: three meals a day; 2. The difference between muscle-increasing meal and fat-reducing meal.
First, the principle of diet
For people who need to lose weight, no matter how hard they train, they may be ruined by your favorite French fries, hamburgers and soft drinks. Therefore, we must control the calorie intake, refer to the GI value of food, and even need to weigh the food.
It is suggested to control the daily calorie intake to about 300 calories lower than the calorie consumption, so that the weight (not fat) that can be lost in one week is 1kg. (Calories burned = basal metabolism+extra exercise consumption)
And people who gain muscle, especially thin people, want to change from thin people to strong people, the only thing they need to do is eat! If you don't eat enough, you can't provide enough calories and nutrition for your body, and you won't gain weight!
Similarly, as long as you consume 300 calories more than you do, you will consume 2 100 calories ≈ 1 kg more a week.
Second, scientific matching.
In addition to the amount of diet, the distribution of nutrition is also necessary. Let's be clear, no matter gain muscle or lose fat, carbohydrate accounts for the largest proportion, and protein is slightly higher than fat, which can be equivalent.
Because there are enough carbohydrates to support the exercise consumption of muscle gain, this is why carbohydrates should be supplemented before exercise. Because there are enough carbohydrates, reducing fat can provide enough energy and limit muscle loss to the maximum extent.
That is to say, carbohydrates account for about half, or slightly more than half, and protein is equivalent to or slightly higher than fat. Specific ratio, it is suggested to gain weight as carbohydrate: protein: fat 5:3:2, and reduce fat 6:2:2. (Because everyone's physique and training amount are different, the specific proportion is slightly different. The proportion of carbohydrates accounts for about 55%, and protein and fat can be adjusted according to oneself).