Today I would like to say something to you: During weight loss, what kind of food do we have to eat?
1: Vegetables & Fruits
Vegetables and fruits are rich in dietary fiber and antioxidants. They are also rich in trace minerals and vitamins. They protect our body from diseases and make our bodies healthier.
At the same time, the calories of this type of food are generally low, which is conducive to weight management. In the world, eating more vegetables and fruits is the golden law of health.
Daily recommendation:
Eat 2 servings of vegetables and 2 servings of fruit each day.
One serving of vegetables (200g) : About a serving
One fruit (150g) : A medium-sized fruit
2: Staple food (including cereals and potatoes)
Examples include rice, noodles, bread, taro, oatmeal, potatoes, sweet potatoes, etc. They are the main source of dietary fiber that keeps the gastrointestinal tract healthy and healthy.
Some people do not eat staple foods or eat very few staple foods to lose weight. This is extremely wrong. When the staple food is eaten too little, your muscles and brain do not get enough energy, and you can easily fatigue, lack of energy, and immunity. Drops, etc. And it's easy to constipate.
But when eating staple foods, we must avoid processed foods rich in carbohydrates and at the same time rich in fats, such as cakes, cookie cookies, and Chinese moon cakes, dumplings.
Daily recommendation:
Eat enough 3 servings a day
One serving of each meal (approx. 100g) : eg 2 slices of bread, 1 steamed bread, 1 bowl of oatmeal (or other rice porridge), a sweet potato, etc...
3: Milk, Yogurt and Cheese
Dairy products are the main source of calcium in the body and also provide some protein.
Daily recommendation:
Eat 2 milk products a day.
Examples of each dairy product: 1 cup milk, 40 grams cheese, 200 grams yogurt
4: Meat (Lean), Eggs
This type of food is a major source of protein and important minerals, such as iron and zinc in lean meat. If you want to maintain or increase muscle mass during weight loss, protein supplementation is a must.
Daily recommendation:
Eat 1 serving of meat and 1 serving of egg products every day
One meat example: 100 grams of cooked meat or chicken, 120 grams of cooked fish, 2 eggs, 1/2 cup of beans, 1/3 cup of nuts, etc.
5: Oil and Fat
Fat is an important part of our body's cell membrane. In other words, not eating fat at all is a problem. Although its calories are high, it is very important.
So what you need to do is to eat less, rather than not to eat. Recommended daily intake of 20-30 grams. But keep in mind that many natural foods contain fat, such as lean meat, beans, nuts, etc. Therefore, cooking It's always right to put as little oil as possible.
6: Water
An active person consumes 1500-3000 ml of water per day. But the food we eat also contains a certain amount of water. So drink as much water as you need to see your body. Usually 6-8 cups per day are sufficient.
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