What I bring to you today is the diet collocation method of three meals. Let's take the time to study with me under the small partners who are losing weight.
First, the dietary principles of breakfast
Remember two words: rich, eat breakfast like a king. "Abundance" is reflected in the diversity of ingredients and collocation, such as staple food, protein, fruits and vegetables, nuts, milk and so on, to meet your nutritional needs. At the same time, everyone must eat breakfast on time. Breakfast can help improve work efficiency, promote the recovery of metabolism and avoid diseases caused by skipping breakfast.
Second, the lunch diet list+principle lunch diet list
In the choice of lunch ingredients, most of them coincide with breakfast, but the choice of lunch ingredients is wider and more diverse than breakfast.
1. Staple food: brown rice, whole grain rice, quinoa, millet, etc. are the main foods, and buckwheat noodles and pasta are the main foods. Occasionally, corn, potatoes, sweet potatoes and purple potatoes can be used as staple foods.
2. protein: The selection is more abundant, including all soybeans, such as green beans, peas, chickpeas, black beans, kidney beans, mung beans and red beans; And meat protein, besides the common red meat (beef and mutton, donkey meat, chicken and lean pork), the choice of seafood such as fish is wider than breakfast, and everyone can choose any kind of fresh shrimp and fish.
3. Fruits and vegetables: Almost all fresh green leafy vegetables and fruits, try to eat fruits with high sugar content during the day.
4. Good fat: You can choose some foods, such as salmon and meat. Beneficial fat is also reflected in cooking oil. Whether it is to gain muscle or lose fat, it is not necessary to completely abandon edible oil. Such food is tasteless and is not beneficial to gain muscle and lose fat. Rapeseed oil, olive oil, coconut oil and linseed oil are all good healthy oils.
The principle of lunch diet
Don't have enough to eat, refuse high-fat takeout (not to say that there are some good healthy takeout meals in many cities), refuse to "eat less" and "delay eating" (delay eating lunch until 2 or 3 pm), and resolutely oppose "overeating" after skipping breakfast at noon.
Third, dinner diet list+principle dinner diet list
1. staple food: similar to lunch; The staple food can refer to breakfast.
2. protein: Reference lunch.
3. Vegetables: Vegetables can be used.
4. Fruits: Try to choose low-sugar fruits, such as grapefruit and yacon. If you eat dinner late, it is recommended to finish the fruit you want during the day.
5. Beneficial fat: Nuts are generally eaten during the day, and healthy cooking oil can still be properly added to the food cooking at dinner.
Dinner diet principle
1. There is no need not to eat carbohydrate staple food for fat-reducing dinner, let alone dinner;
2. In order to improve satiety and reduce carbohydrate intake, you should eat more vegetables and meat protein for dinner;
3. Try to reject high-sugar fruits.