[Low weight diet recipes]_ low weight diet _ how to eat _ what to eat
Most women are losing weight, and are always dissatisfied with their body. If they want to lose weight, they must control the transfer of food conversion. Pay attention to the total conversion of three meals a day and understand the principle of matching three meals.effect.
First, the principles of breakfast: 1.
Make sure you have a good breakfast. The amount of food you eat should be equivalent to an extra day.
About 15% of the energy allocated to each breakfast comes from protein, 28% from aunts, and 57% from the vagina.
Eat more cereals, about 50-100 grams, such as oatmeal or bran bread, to add too much energy.
Drink low-fat or skimmed fresh milk or dairy products daily.
The food is varied. The quality breakfast includes the following four categories: cereals, dairy products, meat and eggs, vegetables and fruits.
Second, the principle of lunch preparation: lunch is the meal with the most nutrient requirements and energy supplements in a day, and gradually carry on the role of supporting, and the proportion of breakfast, the amount should be more; mixed with dinner, good quality, sufficient energy to meet the needs of the day.
The staple food can choose rice, noodles, millet or other coarse grains, the amount is about 100 grams.
Choose more than two kinds of vegetables, the amount should be more than 200 grams.
Choose about 100 grams of animal food, you can choose from fish, shrimp, poultry, animal meat or eggs.
But avoid high-sugar, high-fat, high-energy foods, such as eating poultry peeled, not eating high cholesterol, high feces foods such as shrimp seeds, crab yellow.
Eat less starch, fry the method, use more frying, cooking, steaming methods, add less seasonings, such as: salt, sugar and spicy spices, light taste.
Add about 100 grams of fruit before meals, or eat fruit at about four in the afternoon. Do not eat fruit with high sugar content.
For those with gastrointestinal discomfort, it is recommended to drink porridge for lunch before eating digestible dishes.
Those who lose weight or need to reduce energy absorption can drink soup first, then eat food, and chew slowly.
Third, dinner formulation principles: 1.
For dinner, you can choose coarse grains, such as millet porridge or eight treasure porridge.
Animal food can be fish, shrimp or skinless poultry meat in quantities of about 100 grams3.
More than 2 types of vegetables, one guaranteed to be eaten raw.
At about 4 pm or 1-2 hours before a meal, add about 100 grams of fruits or vegetables. Do not eat fruits with high sugar content.