Breakfast matching suggestions:

Protein: Eggs, milk, soybean milk, shrimp, protein, chicken, beef, fish and tofu.

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Carbohydrate: corn, sweet potato, purple potato, buckwheat noodles, oats, pumpkin, pasta, miscellaneous grains porridge, potatoes, whole wheat pasta and whole wheat food.

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Vitamins: cucumber, carrot, tomato, orange, pitaya, kiwi, blueberry, strawberry, orange and apple.

Suggested time for breakfast: 7:00-8:00.

Suggested calories for breakfast: 300-400kcal

At this time, during the most active period of metabolism, eating a nutritious breakfast will speed up metabolism and start the body's fat burning for a day.

Suggestions for lunch matching:

Carbohydrate: purple potato, yam, taro, sweet potato, oat, red bean, brown rice, black rice, buckwheat noodles, miscellaneous grains porridge and whole wheat bread.

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Protein: Soymilk, chicken, beef, fish, mutton, prawns, eggs, crab roe, bean products, lean pork and lean duck.

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Dietary fiber: spinach, Chinese cabbage and wax gourd, cucumber, mushroom, green pepper, eggplant, tomato, Dutch bean, broccoli and cabbage.

Suggested lunch time:11:00-13: 00.

Suggested calories for lunch: 400-500kca 1

At noon, the physical energy has been fully mobilized, so it is necessary to eat meat properly to supplement energy and accelerate fat burning.

Dinner pairing suggestions:

Carbohydrate: purple potato, sweet potato, potato, pumpkin, corn, yam, taro and konjac.

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Protein: eggs, crab meat, squid, cod, chicken breast, lean beef, boiled shrimp, dragon fish, squid meat, metapenaeus ensis.

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Dietary fiber: lettuce, spinach, Chinese cabbage, rape, lotus root, coriander, lettuce, broccoli, carrot and tomato.

Suggested time for dinner: 17:30- 18:30

Suggested calories for dinner: 200-300kca 1

Remember not to eat dinner too late, and be full at eight o'clock. You can't exercise until half an hour after eating, so grasp the golden exercise time.

Meal collocation formula:

Low-calorie drinks: lemonade, green tea, skim milk, oolong tea, vegetable juice, sugar-free yogurt, sugar-free soybean milk, rose tea.

Low-calorie snacks: egg white, konjac knot, pure black Qiao, ready-to-eat chicken breast, non-added beef jerky, whole wheat bread, zero-calorie jelly, chicken sausage.

Low-sugar fruits: cucumber, blueberry, strawberry, tomato, grapefruit, apple, orange, lemon, pitaya, kiwi fruit, cherry tomato.

High-quality carbohydrate recommendation

Oat, purple potato, red bean, yam, potato, taro, pumpkin red bean, mung bean, lentil, brown rice, black rice, glutinous rice, pasta, barley, corn, wheat-raising flour, whole wheat bread and whole wheat steamed bread.

High quality protein recommendation

Eggs, milk, soybean milk, tofu, grass carp, snow fish, chicken breast of young fish, lean beef, lean mutton, Longli fish, Basha fish, snakehead, crab roe, shrimp, skinless chicken leg meat.

High quality fat recommendation

Cheese, avocado, olive oil, flaxseed, walnut, batam, pistachio, salmon, pumpkin seeds, macadamia nuts.

Daily improvement and attention to weight loss

1. Losing weight is definitely not about being hungry! Eat right;

2. Eat more foods with low Gi and high satiety;

3. Weight loss needs to control oil, sugar, salt and carbon;

4. Eat more lean meat and vegetables, and control the staple food;

5. Choose steaming or boiling for cooking, and less stir-frying and frying;

6. You can refer to the shared recipe formula to eat. These are healthy, thin and do not rebound.

7. Human memory cells cycle every three months, so give yourself the last time to slowly develop lean physique.