Xiao Bian has set for you a good three meals a healthy recipe, do not worry about what with friends, you can eat with thin!
A balanced diet nutrition diet is mainly through the selection of health, nutrition, low-calorie foods, develop healthy eating habits, a reasonable diet and healthy fat reduction meal is very important! Exercise alone can not, balanced nutrition and diet equally important! How to diet more skinny, quickly read it!
A reasonable meal to help balance the health of three meals without worry about fat
1, breakfast
High protein + high fiber
Full of vitality in the morning from a vibrant breakfast.Fat reduction package in addition to high-quality protein: chicken breast, egg white, nuts, but also with avocado, shrimp and other high-quality fat.
2, Chinese food
High protein + high-quality fat + appropriate carbon
The main staple of lunch is the more full-fat coarse grains: sweet potato, purple potato, brown rice, oats, miscellaneous grains. Quinoa and American wild rice are also the most important candidates. Unsaturated fats are salmon, avocado and beef.
3, snacks
Coarse grains + nuts
Snacks are all coarse grains + nuts match, such as sweet potato mud + roasted almonds, whole wheat bread + roasted cashew nuts.
4, dinner
High fiber
Dinner with only a small amount of carbohydrates, mostly fruits and vegetables, a small amount of high-quality fat, high fiber ingredients make up nutrition, enhance fullness.
Beware of high calorie 'health food' Improper grasp of fat reduction
1, high-sugar fruit
Fruit was once considered the slimming San goods, there are even on the rivers and lakes to promote the slimming school .In fact, many fruits (such as bananas, dates, coconut) are rich in sugar (most of which is fructose), if A short time intake of a large number of high-sugar fruits will make your blood sugar soar, and then converted to fat.
2, yogurt
Yogurt is the representative of healthy food, rich in protein and lactic acid bacteria, can improve the body's intestinal function.But if you look carefully at the supermarket yogurt nutrition table will find that most yogurt ingredients on the market are mainly sugar (basic All with 10 + g sugar per 100g of yogurt), poor protein (3g per 100g protein), widely criticized in the carbonated drinks, but also contains about 12g per 100g yogurt variety, different types of brand yogurt There are some differences in the nutritional content.Optional view of the nutritional content of the table, and consumption of yogurt calorie count in the entire diet plan!
3, whole wheat bread
Whole-grain foods are characterized by high fiber and low GI, slow absorption, smooth blood sugar, lower energy density and less body fat accumulation, so many fitness people choose whole-wheat bread as their main source of energy. , We still need to consider the problem of the ingredients of the commercially available 'whole wheat bread'. The real whole wheat bread is mostly rough and the merchants will add some extra ingredients for better taste and appearance. Look at the ingredients list, some so-called whole wheat bread ingredients often appear refined flour!
4, nuts
There are many types of nuts, including hazelnuts, walnuts, cashews, peanuts, etc. Nuts are truly healthy foods that, although rich in fats, most of them are unsaturated fatty acids that are good for heart health; but equally important Nuts are too fat (9 calories per g of fat), large amounts of nuts, and caloric intake of daily diets are likely to cause excessive levels of calories. Nuts and other snacks calorie count into the total calorie intake plan!
5, avocado (avocado)
Avocado in the fitness circle, has been more fire ingredients, because it contains a large number of unsaturated fats and vitamins and minerals, but its heat can not be underestimated! Take a look at its nutritional content: per 100g of avocado Protein 2g, fat 15.3g (mostly unsaturated fatty acids) and carbohydrates 7.4g, can provide about 175 calories. During the fat can be consumed avocado, but if the diet plan is very strict control of calories, it is recommended Discretion, as appropriate!
6, olive oil
Olive oil is rich in unsaturated fatty acids and has some health benefits, but it is still essentially an edible oil with a high calorie content. Whether you're a straightforward 'direct drink' or for cooking, you may Unknowingly gain a lot of calories.A spoonful of olive oil will be able to provide about 100 calories! During the fat reduction, the consumption of olive oil still have to monitor.
Healthy weight loss diet slimming bars da
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