What to eat three meals a day without getting fat? How office workers should eat well

Won't be fat. But the body will not be good either.

It is recommended to eat good breakfast, full lunch, and little dinner. Good breakfast, soy milk, eggs, milk ......Both.

Vegetables and fruits are about 1 kg per day; Meat such as chicken, fish and other animal foods should not exceed 2 taels per day, even if the fat content in lean meat is not low; On average, eat more than 1 tael of soy products a day; 1 bag of milk? for breakfast; 1 egg? Can be eaten at breakfast.

At the same time, Professor Wen reminded that red meat should be eaten as little as possible, such as pig, beef, mutton, etc., and eat more fish, shrimp, etc.

Eat plenty of vegetables, fruits, and potatoes. What are the vegetables? There are many different varieties of nutrients, and even great differences.

The vitamin content of dark vegetables such as red, yellow and green exceeds that of light-colored vegetables and general fruits, and they are the main or important for carotene, vitamin B2, vitamin C and folic acid, minerals, dietary fiber and natural antioxidants**; The content of vitamins and some trace elements in some fruits is not as good as that of fresh vegetables, but fruits contain more glucose, fructose, citric acid, malic acid, pectin and other substances than vegetables, so no one can replace anyone; Potatoes include potatoes, sweet potatoes, cassava, etc., which are rich in starch, dietary fiber, and a variety of vitamins and minerals. These foods are important for maintaining cardiovascular health, enhancing disease resistance, reducing dry eye in children, and preventing cancer.

People with indigestion can prepare some yogurt in the office, yogurt can regulate the ecological environment of the intestines, so that harmful bacteria are not easy to survive, and a cup of yogurt a day can effectively improve gastrointestinal function. Women can also prevent breast cancer. In addition, office workers who do not eat a reasonable diet, especially those who skip breakfast, can prepare some healthy snacks in the office

Apples, sweet oranges? Fruits mainly provide water-soluble vitamins needed by the human body. Rich in polyphenols, it can reduce the incidence of cholesterol, heart disease and cancer.

However, it is often high in calories, so you can't be greedy, small dried fish, fish bones? It can provide calcium and fat-soluble vitamins, etc., and can also prepare some milk powder, oatmeal, black tea and green tea (containing a variety of catechins and antioxidant function) for easy consumption. However, it needs to be reminded that over-oiled puffed food?

French fries, potato chips, etc., instant noodles, coffee, cola, etc. are contraindicated.

Eat cereal and drink milk every morning, if you have time, you can boil porridge and add an egg, anyway, don't eat fried, six minutes full at noon, most of the vegetables and a small amount of lean meat, you won't have a stomach after eating, you must eat less or no dinner, eat an apple when you're hungry, you can also eat Limei, it's very good, even most celebrities and models use it, don't eat sweets and fried food, drink more water and eat more fruits, don't eat 5 hours before going to bed, you won't get fat every day, You can also develop a good habit of living. ~~

Main meal: porridge, steamed buns, fried mung bean sprouts, cold cucumbers, lettuce, vermicelli, shallots and tofu, and the amount of dinner must be small. Drink a bottle of yogurt a day to enhance gastrointestinal motility, increase probiotics, and eat a fruit between meals. Hope it helps.

The way to gain weight can be considered from increasing the intake of high-energy foods in three meals and increasing the intake of complementary foods after meals. High-energy foods include:

Chocolate, peanuts, bread, beef, biscuits, etc. However, to gain weight, it is necessary to plan to gain weight, and it is not necessary to make a person gain weight healthily with high energy intake for a few days, and it is necessary to make a meal plan based on the actual situation.

Whether a person gains weight or not depends on the total amount of energy consumed per day and the total amount of energy consumed per day. If the energy intake is greater than the total energy consumed in a day, this excess energy will be converted into stored substances in the body and left in the body, such as glycogen, fat, etc.

When excess energy is converted into fat, a person gains weight.

Sweets, bread cakes and the like, fried foods. If you eat more, you can gain weight by eating anything.

People who are willing to spend money in this world can **, and if they don't have money, they want to be fast, and they don't insist on talking.

Here's what I've experienced:

In my opinion, the best, fastest, most fundamental, healthiest, safest, most environmentally friendly, most thorough, most harmless, and most non-existent way is to control the diet reasonably:

1. Control calories and fat. Always be careful about the calories of your food, cut out fatty meats and add fish and poultry to your meals.

2. Eat lightly. Eat less salt, and the more salty things you eat, the more you want to eat them. Eat less foods that are processed with sauces, which are rich in sugar, salt, and flour, which will increase your calories.

3. Eat fruits and vegetables often. Eat fruits, vegetables and whole-grain bread that contain a lot of fiber in moderation.

4. Eat a balanced diet. Arrange your diet in a balanced manner every day, and at the same time, pay attention to regular and non-excessive eating. To slow down the time of eating, eat a meal for no less than 20 minutes.

5. Negative caloric balance. Please** principle: the calorie intake must be less than your consumption.

6. The will determines the effect and quality of the first.

Motion. ~！

is the only way to don't believe the other! ~

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