How to eat during the fat loss period?

** Diet is a must be paid attention to. Don't overeat, don't diet, and carbohydrates should also be ingested, if you can't take carbohydrates for a long time, it will affect people's brains, resulting in a decline in people's memory and reaction ability. It is necessary to insist on exercising every day, exercise can improve people's metabolism and endocrine, and can effectively reduce fat**.

Principle 1: Eat smaller, more frequent meals.

Eating every three hours can make your nutrients** smoother and more adequate. Doing so also reduces the risk of body fat stores and encourages you to develop healthier eating habits that allow you to consume more dietary fiber, fruits and vegetables, as well as protein and water.

Principle 2: Don't skip breakfast.

We need to eat a rich breakfast to provide enough fuel for the body to boost its metabolism and burn fat! Moreover, a rich breakfast can reduce the desire to eat later, and in disguise, it can help us reduce the number of snacks, so we can't skip breakfast!

Principle 3: Multi-protein.

Every cell in our body needs protein to build up, so how much egg quality do we need to consume? About twice the body weight, a 70-kilogram man consumes 140 grams of protein.

A sachet of 250 ml of high-calcium skimmed milk: grams of protein.

One regular egg: 6 grams of protein.

150 grams of lean beef: 36 grams of protein.

150 grams of chicken breast: 33 grams of protein.

Principle 4: Don't cut out carbohydrates.

Carbohydrate-rich foods such as rice, noodles, fruits, beans, and potatoes are very important, because carbohydrates are the most important energy in the body, and our brain, nervous system, and heart all rely on carbohydrates as energy. Therefore, at least one-third of each meal should be made from carbohydrates.

The physiological characteristics of girls (especially metabolic and endocrine) are fundamentally different from those of boys. Because of these differences, girls should follow a set of fat loss programs that meet their own physiological characteristics, otherwise they will waste time and energy and delay themselves.

For example, fasting and ultra-low calorie intake are more beneficial for boys than not for girls. Girls will have a series of health problems such as menstrual disorders and elevated blood sugar in the state of fasting and very low calorie intake, which will do more harm than good.

Secondly, in a state of extremely low caloric intake, girls are more likely to secrete cortisol, making stubborn fat more stubborn and counterproductive.

How to cope: Increase your training instead of lowering your intake. Follow the principle of "practice more, eat more; Exercise less, eat less".

In conclusion, it is absolutely important not to follow an ultra-low-calorie (less than 1200 kcal, or even lower) diet for a long time, or to fasting hysterically. These methods may have short-term quick results, but they are short-lived and will not last. **）

During fat loss, we need to follow the following dietary principles:

1.Limit your total daily calorie intake: Include everything you can eat and avoid high-calorie foods like chips, candy, fried foods, etc.

2.Choose foods that are low in salt, oil, fat, and sugar: This can help limit your daily calorie intake to achieve a negative calorie balance, which can help with fat loss.

3.Intake of dietary fiber: Dietary fiber can increase intestinal peristalsis and help bowel movements, while also wrapping fat and reducing the residence and absorption of fat in the body.

4.Balanced diet: During fat loss, you need to ensure a balanced intake of nutrients such as protein, carbohydrates, and fats, and avoid partial eating or over-reliance on a certain method.

5.Control the amount of food you eat: During fat loss, you need to control the amount of food you eat at each meal and avoid excessive food intake.

Here are some specific fat loss diet options:

1.Breakfast: oatmeal, sugar-free yogurt, fruits;

2.Lunch: chicken breast, vegetable salad, brown rice;

3.Dinner: boiled chicken breast, vegetables, sweet potatoes;

4.Snacks: nuts, fruits, protein drinks, etc.

In addition, it is recommended to increase the intake of vegetables and fruits, reduce the intake of processed foods and foods high in sugar, and ensure adequate sleep and adequate hydration. If you need to know more about your fat loss diet, you may want to consult a dietitian or doctor.

<> "Fat Loss Meal of the Week.

Monday fat loss recipes.

Breakfast. Apples, boiled eggs.

Lunch. Rice (1 small bowl), fried potatoes and shredded green peppers, 1 raw cucumber, nori soup.

Dinner. Boiled shrimp (several), roasted tofu, celery salad with raw onion.

Tuesday fat loss recipes.

Breakfast. Porridge with plums (1 small bowl), honey bread (1 slice), grapes.

Lunch, crucian carp and radish tofu soup, boiled egg (1 piece), vegetable salad.

For dinner, mung bean porridge (1 small bowl), steamed bun (1 piece), raw tomato puree, raw cucumber (1 stick) Wednesday fat reduction recipe.

Breakfast, oolong tea, kiwi.

Lunch, roasted bamboo shoots, boiled egg (1 piece), cold broccoli.

For dinner, roasted tofu, boiled shrimp (a few pieces), cold salad with raw onions, celery.

Thursday fat loss recipes.

Morning Wheel includes meals, rice porridge (1 small bowl), honey whole wheat bread (1 slice), and 1 orange.

Lunch, roast beef, vegetable salad, winter melon soup, 1 raw tomato.

Dinner, polenta (1 small bowl), steamed bun (1 piece), roasted asparagus raw cucumber (1 stick) Friday fat reduction recipe.

Breakfast, coffee, apples.

Luncheon laughing meal, rice (a small bowl), vegetarian stewed lentils, stir-fried greens, winter melon soup.

For dinner, roasted carrots with chicken and celery.

Saturday fat loss recipes.

Breakfast, cereal porridge (1 small bowl), oranges.

Lunch, roasted sea fish, boiled egg (1 piece), stir-fried vegetables with mushrooms.

For dinner, sweet potato porridge (1 small bowl), cold spinach cake (1 or 2) Sunday fat reduction recipe.

Breakfast, green tea, apples, raw cucumber (1 root).

Lunch, stir-fried pork liver with celery, carrots, tomato soup, boiled egg (1 piece) dinner, mung bean porridge (1 small bowl), steamed bun (1 piece), garlic with shredded kelp, raw cucumber (1 piece).

<> "Eat it during the fat loss period.

Spinach, shiitake mushrooms, carrots, zucchini, eggs, crab sticks.

Mix a Wang Meng old sauce, add two spoons of Korean chili sauce, a spoonful of light soy sauce, half a spoon of oil, a spoonful of sesame oil, half a spoon of sugar substitute, an appropriate amount of white sesame seeds, and a spoonful of water to stir well.

Stir-fry the soybean sprouts in a hot pan and add a little light soy sauce.

Add zucchini and shiitake mushrooms to the light soy sauce and stir-fry for later use.

Heat the oil in a pan and fry the spinach until it breaks.

Do not add a light soy sauce to the gourd, and fry until it is broken.

Beat an egg and spread it out, and shred an omelette and set aside.

Spread a small amount of rice on the plate, then put the prepared side dishes on top, pour in the prepared bibimbap sauce, stir well, and you're done.

1. Refuse to diet: Many people will choose the dieting method, because it is easy and simple, you can lose weight while lying down, and everyone likes ruler fiber. But dieting will bring great harm to the body, and lead to a decrease in metabolism, the body will become fat-prone physique, once you can't control the intake of food, then you will quickly gain weight.

Once you have formed a fat-prone physique, even drinking a glass of boiling water may increase your weight.

2. Proper intake of carbohydrates: It is necessary to consume carbohydrates during fat loss. Some people think that carbohydrates should only be eaten during the period of muscle gain, but in fact, whether it is during the period of muscle gain or fat loss, carbohydrates should be consumed appropriately.

Not only does it make your stomach feel full, but it also provides nutrients like B vitamins.

3. Don't eat fruit as a meal: During fat loss, many people tend to eat fruit as a meal. When you're hungry, eating a little fruit can boost your energy, but eating fruit as a meal won't work.

Because only the intake of fruits will lead to a single stool of nutrients in the body, resulting in an imbalance in the nutritional imbalance of the jujube filial piety body. At the same time, most fruits contain a lot of sugar, and eating too much will lead to obesity!

4. Drink more water and eat light food: Drinking water can produce a feeling of satiety, and it can also increase metabolism and increase the efficiency of fat loss. Bland foods contain only a small amount of salt, which reduces the chance of edema in the body and is easy to digest, which is good for the stomach.

5. Eat less fatty foods: If you want to **, high-calorie and high-fat foods such as hamburgers, barbecue, and milk tea must all be discarded. These foods can be harmful to the body in normal times, let alone during fat loss.

The pace of life is too fast, and every day is busy with work, so there is not much time for sports, not only busy with work but also busy with socializing. There is no exercise, and we are constantly socializing, so obesity often bothers us. If you want to be a good **, how should you arrange your own life?

How to eat to lose fat

1. Eat less and eat more often: We normal people eat three meals a day, and every time we eat, we have to have a control over the intake of food, in fact, the best way is to increase the three meals, and the intake does not need to be too much every time we eat, and a little food can enter the stomach. Then you can burn off the body fat well, and the diet must tend to be light, not too spicy, eat more fresh fruits, vegetables, protein and other foods.

2. Breakfast can not be eaten: many people will automatically ignore breakfast, this practice is really a big mistake, breakfast is a must to eat, because the body after a night of rest, the energy in the body has almost been consumed, so this time must be replenished in time. A hearty breakfast can make our brains very energetic and improve work efficiency.

3. Multi-protein: Every cell in our body is inseparable from the structure of protein, so in the diet, we should consume more protein to ensure the health of the body.

4. Can't quit carbohydrates: We must take a lot of carbohydrates, because this kind of food is the main energy of our body, and it is helpful to our brain, heart and other parts.

** Period of vegetables

1. Chinese cabbage: Chinese cabbage is rich in nutrients such as dietary fiber, vitamin A, etc., and Chinese cabbage can be eaten directly, but it is best not to eat it raw, because in the process of growth, pesticides will be sprayed, which has certain harm to health. The dietary fiber in Chinese cabbage can accelerate the peristalsis of the stomach and intestines, so the fat in the body cannot be accumulated.

So as to achieve the best effect.

2. Tomatoes: Tomatoes are rich in vitamin A, this substance can repair the best tissue, we can mix tomatoes directly cold, do not add sugar when cold dressing, because the calorie of sugar is relatively high, so it is easy to cause obesity.

3. Bitter gourd: Bitter gourd is rich in lipid clearing, which can prevent the absorption of calorie molecules such as sugar in the small intestine, but will not affect the absorption of vitamins, minerals and other nutrients. Therefore, eating some bitter gourd in moderation every day is conducive to **.

4. Cucumber: When it comes to which vegetables can help the body, cucumber must be indispensable, cucumber contains extremely low fat content, and it also contains copper malonate, which can inhibit the conversion of sugar into fat, so that its ** effect is very obvious.

We all find it difficult before it is realized, but when it is realized, we will find that as long as we are determined to do it, anything can be achieved.

**During the period, you can eat fish, chicken, shrimp, beef and other foods, and coarse grains can choose sweet potatoes, potatoes, brown rice, soybeans, corn and other foods, and you can also choose fresh vegetables and fruits, such as apples, lemons, pineapples, kiwis, grapes, grapefruits, cucumbers, cabbage, radishes and other foods