Let's take a look at how to eat during exercise to reduce fat Three meals weight loss diet table.
The principle of diet during fitness to reduce fat is to eat more meals, breakfast can not eat, more protein and can not quit carbohydrates.
Principle one: eat less meals
Eating meals once every three hours will make your supply of nutrients more stable and adequate, reducing the risk of body fat storage and helping you to make healthier eating habits so you can consume more Dietary fiber, fruits and vegetables, as well as protein and moisture.
Principle two: breakfast can not eat
We need to eat a rich breakfast to provide enough fuel for the body to improve metabolism, burn fat! Moreover, a rich breakfast can reduce the desire to eat later, in disguise can help us to reduce snacks, so breakfast can not eat!
Three principles: more protein
Every cell in our body needs protein to construct. How much protein should we take? It's about two times the weight, and a 70-kg man takes 140 grams of protein.
Principle four: can not quit carbohydrates
Carbs, rice, noodles, fruits, beans, potatoes and other carbohydrate-rich foods are important because carbohydrates are the most important source of body energy and our brain, central nervous system, and heart rely mainly on carbohydrates as energy sources, Each meal should have at least one serving of three servings derived from carbohydrates.
Fitness fat three meals recipe table
'Ordinary three meals a specific plan'
Breakfast: 1 ~ 2 eggs + milk / soy milk + buns / cereals / dumplings / whole wheat bread / cucumber.
Lunch: Coarse grains (beans / corn / cold processed yam / oatmeal / oatmeal / whole wheat bread / cereal) + a small bowl of rice + some vegetables + add fish.
Dinner: a small bowl of rice + egg / tomato scrambled eggs / cucumber scrambled eggs / leek scrambled eggs + Kung pao chicken / beef / fried potato / fried yam / broccoli / potato roast beef / braised fish.
'Five meals / six meals a detailed plan'
The so-called snacks do not need to eat too much, a glass of milk, an apple, a corn is a simple meal. These things, whether office workers or students, can carry with the bag.
Dinner time is probably between breakfast and lunch (around 10 a.m.), between lunch and dinner (around 3 p.m.).
If the night is really hungry, you can add a corn four hours before going to bed, or add an egg, you can also make their own oatmeal drink.Do not eat within three hours before going to bed.
7:00 breakfast
Recipe: porridge, milk, eggs.
Reasons: porridge digestible, cowboy and egg help protein supplement.Can also be replaced by orange juice, can add more rich vitamin C, make your spirit become very good.
9:00 extra meal
Recipe: Half an apple.
Rationale: Apples are fruits that have low calorie fiber and help to eliminate hunger, as half an apple is nearing lunchtime.
11:30 lunch
Recipe: rice (70g), fish (100g), shrimp (80g), vegetables (100g).
Reasons: fish, shrimp are high-protein low-calorie foods, vegetables provide fullness at the same time, rich in dietary fiber also helps digestion.
15:00 extra meal
Recipe: Black coffee (350ml) + whole wheat bread (2 pieces) or a banana
Reasons: Black coffee is good for heart function and contains no fat, which is a good thing to speed up the metabolism during fat reduction.If you choose wholegrain bread with coffee, you should avoid eating bananas.
17:30 Dinner
Assorted clear fat salad
Ingredients: lettuce, cucumber, cauliflower / broccoli, salmon, boiled chicken breast, a small amount of pea.
Approach: add vinegar or vinaigrette mix together, do not use salad dressing, the heat is too high.
Reason: a mixed fat salad can satisfy the nutritional intake of a dinner, it is recommended not to use ingredients cooking oil cooking, cooking, steaming, stewing is a good way.
21:00 supper
Recipe: Low-calorie fruit.
Reasons: people who sleep late do not increase the burden on the stomach before going to bed, choose low-calorie fruit, both full-bodied and do not have to worry about gaining weight.
Fruit: 1 orange or 1 small bunch of grapes or 1 pear.
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