Looking at the waist and belly of the flesh and ready to come out, trying to stop can not stop wow. Eat less, I do not always have to carry a scale.
One period is to teach everyone to use your own palm as a ruler to determine how much food each day should eat. You can eat the slender body you want. We call this the 'palm diet'.
Weight loss does not mean that you will lose weight if you eat less. What you eat is much more important than what you eat.
3. The three meals a day are all about carbohydrates, protein, fats and various kinds of vitamins. The corresponding foods are the staple foods we eat every day, fish eggs, fruits and vegetables, and snacks.
1, protein = a palm
In general, an adult eats 60g-80g of protein per day, which is equivalent to a palm-sized meat. Each meal requires 1 palm-sized meat; it needs to be about the size and thickness of the palm.
The ideal total calorie ratio for three meals is 30: 40: 30. It is generally difficult to achieve the ideal state, but please remember: Breakfast must eat enough protein.
Good Protein Recommendations:
Meat: Try to choose chicken, fish and other 'white' meat. Chicken begins with a low-fat accident. More importantly, it is rich in very good quality protein.
But be sure to remember, don't eat too much 'chicken skin' because it is a place rich in fat! Chicken also has a small drawback in that its 'iron' content is very low, so occasionally eating red meat will be better of.
Fish and shrimp: Fish is also a very good protein, rich in omega-3 fatty acids, which is good for the body fat. However, whether it is good for the body or no benefit, as long as it is fat, the calories will not be low, such as salmon The heat is high.
Egg milk: Milk eggs are a classic source of high-quality protein, and they are also very cost-effective. Even if you can't do anything else, it's basically possible to have eggs and milk for breakfast.
Bean and soy products: Bean products are the highest protein content in plant foods, and the quality of protein is not lower than the first few. Content is 20%-36%. Of course, high protein beans refer to soybeans.
Note: Try to choose steamed, braised and other cooking meats and fish.
2, vegetables = a holding amount
The daily consumption of 500g-1000g of vegetables will fully meet the demand for vegetables throughout the day. In general, the amount of vegetables that can be grasped by both hands is almost 500g. Most of vegetables are low in calories, broccoli, spinach, carrot lettuce, and so on. Love it.
3, fruit = a fist size
Although vegetables are rich in dietary fiber, most of the vitamins in cooked vegetables are lost and they need to be eaten to supplement them.
The daily intake of fruit is equivalent to the size of a fist. It is recommended that the type of fruit should not be limited to one type. It can be used in multiple combinations, nutrition is more comprehensive, or it can be changed daily.
Here to remind everyone, if you want to rely on 'eat fruit to lose weight', beware of reducing more fat Oh, because most of the fruit sugar is very high, sugar calories can not be low. So every day the fruit does not exceed a fist size.
3, Carbohydrates: A fist amount
How much carbohydrate a day does you eat? Too much heat can cause calories to become fat, too little and not enough for one day's energy consumption. Actually how many carbohydrates a day should be taken in full depends on how big your fist is. A meal only needs to be consumed quite Starch foods of the size of your fist are enough.
If there is no problem with the gastrointestinal tract, you can replace the carbohydrates (main food) with whole grains or whole grains. If you think about the taste, if you can't eat coarse grains, mix it with the thickness. The thickness of the main food is about 4:6 or so. it is good.
Everybody can eat more rice dumplings. At this time, the proportion of coarse grains can reach 70%~80%. Add brown rice, oats and other coarse grains or red beans, mung beans and other beans in addition to the beans. In addition, the potato can also be used as a staple food, yam, cheese Sweet potatoes and other dishes can be served.
Say no time for cooking, at night before dinner, the rice cooker regularly picks up a grain porridge, can always cut, warm up in the morning to drink a bowl. Isn't it perfect?
4, fat volume = thumb tip
Fat does not only contain edible oils. Fats in meat, snack nuts eaten in peacetime also contain a certain amount of fat, so pay special attention to it. With respect to the use of oil, it is more difficult for outsiders to control. Try to be as light as possible. Look for food that makes people drool as little as possible.
4. Nuts (walnuts, macadamia), oilseeds (peanuts, pumpkin seeds, etc.) are supplemented with '' beneficial fats.
Don't forget that fat is good or bad, and the fact that the heat is high is there.
To sum up is a palm, a fist, a hand, a thumb.
One hundred percent of fat is eaten, so doing a good seven-point meal is a thin king.
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