Efficient fat loss three meals notes.

1, drink more water, drink a glass of water before meals, filling a water full meal can eat two less between two meals also drink a glass of water, to you for is hungry in fact may be thirsty, sufficient water, can ensure that the body's metabolism of the function of the normal, to help reduce fat.

2, chewing and swallowing, do not have to be completely deliberate to count how many times they have to chew a little bit, savor the food, more let them stay in the mouth for a while.

3, bote exercise, never exercise people, at the beginning of the weight loss is not recommended crazy exercise. Exercise more than three times a week to be effective (running swimming dancing can be oh ~).

Efficient fat loss compound three meals recipe:

Breakfast, time:8:00 ~ 9:00 between.

Protein: milk, nuts, shrimp, beef, chicken breast, eggs, tofu flower.

Quality carbohydrates: sweet potato, purple potato, yam, potato, pumpkin, mashed taro, oats, toast, vegetable porridge.

Dietary fiber: oranges, apples, grapefruit, peaches, tomatoes, strawberries, blueberries, kiwis, broccoli, green vegetables.

Calorie range:300-380 dozen calories.

Lunch, time:Between 12:00 and 13:00 pm.

Protein: tofu, shrimp, beef, chicken, skinless duck, egg, balsa fish, tenderloin.

Quality carbohydrates: sweet potatoes, purple potatoes, yams, corn, pumpkin, mashed taro, oats, potatoes, mixed rice.

Vegetable fiber: colored peppers, kelp, konjac, cauliflower, spinach, bok choy, asparagus, navy beans, broccoli, bean sprouts.

Calorie range:420-460 dozen calories.

Plus time:3:30 p.m./before exercise.

Nuts: walnuts, cashews, almonds, kidney beans, fava beans, eggs, black sesame seeds.

Fruits: apples, peaches, oranges, strawberries, blueberries, bananas, kiwis, avocados.

Low-fat snacks: crab meat sticks, seaweed rolls, low-fat jelly, soy milk cookies, low-sugar oats, sugar-free soy milk, konjac vermicelli.

Additional meals 3 choose 1 can, pay attention to be sure to control the amount.

Dinner time:Between 18:00~19:00 pm.

Protein: tofu, shrimp, beef, chicken, skinless duck, egg, balsa fish, tenderloin.

Quality Carbohydrates: Garden Vegetable Soup, Nori Egg Drop Soup, Cold Soba Noodles, Corn, Purple Potato Konjac, Mashed Taro, Oatmeal, Potato, Mixed Grain Rice.

Vegetable fiber: colored peppers, kelp, konjac, cauliflower, spinach, cabbage, asparagus, Dutch beans, broccoli, bean sprouts.

Calories Range:300-350 dozen.