Fitness exercises have become popular in various cities, and there are various ways to reduce fat. Mastering the corresponding fat reduction techniques can help me get rid of the problem of fat better. Today we will formulate Highly effective nutritional fat loss diet planGive you some recommendations and explanations:
Here are some tips for losing fat, hoping to help you avoid detours in the process of losing fat:
1. Simple and fast: Since you are losing fat, you need to reduce fat intake, so eat less oil, less salt, less sugar, but not none; choose healthy fats, use vegetable oil, olives Oil or tea seed oil, vegetables are usually boiled or stir-fried with less oil, and meat is mainly fried; it can basically be completed in 10 minutes.
2. According to nutritional theory, it is necessary to have a balanced diet and diversify the mix; there are at least four types of vegetables, at least one green leafy vegetable. Green leafy vegetables contain relatively high dietary fiber, which is conducive to fat loss; Contain at least one kind of legume, which contains high-quality protein and essential fatty acids.
3. When choosing foods and amounts, you can refer to articles published by many fitness bloggers, such as "How to Make a Diet Plan and a Fitness Diet List" by @fitxiaochu
·Try to choose low-GI carbohydrates as staple food, mainly whole grains. Many friends say that it is impossible not to eat rice, so you can mix thick and thin. Add some whole grains (such as brown rice, black rice, quinoa) to the rice. The amount I give myself is 50 grams raw weight, lunch can be increased, this amount can be relatively reduced according to the usual amount.
·The amount of vegetables is about 250 grams, and the daily vegetable requirement is about 500 grams.
·Meat is mainly high in protein and low in fat, such as chicken breast, beef (lean meat), and fish. The amount of a meal is between 50 and 80 grams. The recommended protein intake for adults is 1.16g/kg/day, such as If you weigh 48kg, you can consume 55 grams of protein a day. 55 grams of protein does not mean 55 grams of meat. It includes a day’s protein intake, such as egg and dairy products, meat, beans, and vegetables. If you don’t exercise much, Standards can be lowered.
The first step is to write down your fat loss meal plan for the next week in advance:
Monday:
·Vegetables: green vegetables, carrots, celery, mushrooms, dried tofu (250g)
·Meat: 2 small yellow croakers (80g)
·Staple food: sweet potato (50g)
·Fruit: a few small tomatoes, kiwi fruit
Tuesday:
·Vegetables: spinach, mushrooms, green beans, corn, carrots (250g)
·Meat: prawns (60g)
·Staple food: multigrain rice (50g raw weight)
·Fruits: small tomatoes, oranges
Wednesday:
·Vegetables: broccoli, carrots, mushrooms, black fungus, dried tofu (250g)
·Meat: Pan-fried salmon with lemon (60g)
·Staple food: Pumpkin multigrain rice (50g)
·Fruit: dragon fruit, kiwi fruit
Thursday:
·Vegetables: Okra, carrots, mushrooms, green beans (250g)
·Meat: Fried quail eggs, fried beef (60g)
·Staple food: purple sweet potato (50g)
·Fruit: dragon fruit, orange
Friday:
·Vegetables: zucchini, carrots, black fungus, tomatoes, edamame (250g)
·Meat: Pan-fried chicken breast (60g)
·Staple food: potatoes (50g)
·Fruit: pear + cucumber
On weekends, you can go to the supermarket or vegetable market to buy all the food you need, and then spend 1-2 hours in the afternoon to cut, mix and package the food in crisper boxes. I usually eat vegetables that are easy to spoil earlier. I wash the vegetables on Monday and Tuesday and put them in crispers. I don't wash the vegetables on Wednesday, Thursday and Friday (they are easy to spoil if washed), cut them and put them in crispers. The meat is also divided and marinated the night before.
Buy vegetables for a week, including breakfast and snacks
If you can’t finish the meat, you can freeze it
Pair the ingredients for the week,
The meat is just laid out, placed in the freezer, and marinated one day in advance
Put vegetables in the refrigerator
It only takes ten minutes to prepare a fat-reducing meal when you wake up in the morning. Vegetables are usually boiled with seasonings, such as curry powder and pepper, to increase the flavor.. Many people ask what to do with too many vegetables. I usually cook 50 to 100 grams more vegetables in one meal and add a snack after training in the evening. If I am doing strength training, I can add vegetables and meat as a snack. If you need to bring a packed lunch, you can get up early to prepare it, or you can cook it after work.
Cook the vegetables in one pot and fry the meat on the electric pancake stall, and it’s ready in 10 minutes
Day1: Green vegetables, carrots, mushrooms, tofu, dried celery + small yellow croaker + sweet potato
Day2: Spinach, green beans, corn, carrots, mushrooms + prawns + multigrain rice
Day3: Broccoli, carrots, black fungus, mushrooms and dried tofu
+ Fried salmon + Pumpkin multigrain rice
Day4: Okra, carrots, green beans, mushrooms + beef, quail eggs + purple sweet potatoes
Day5: Zucchini, carrot, black fungus, tomato, edamame + fried chicken breast + potato
Day6: Beef and vegetables (potatoes, green beans, carrots and mushrooms) stewed with multigrain rice
+Asparagus
Day7: Stir-fried salmon with asparagus + mushrooms, carrots, black fungus, dried tofu + quinoa rice
Day8: Chicken Breast Spaghetti with Tomato and Mixed Vegetables + Broccoli and Black Fungus
Day9: Stir-fried Quinoa Rice with Shrimp, Mixed Vegetable Curry + Green Vegetables and Black Fungus
It sounds simple to stick to a diet and fitness plan, but it is not so easy to maintain a diet for a long time. Finding a suitable way to lose fat can help you achieve your fat loss goals better, and the corresponding seasoning will make your fat loss more efficient. Nutritious and delicious.
It sounds simple to stick to a diet and fitness plan, but it is not so easy to maintain a diet for a long time. Finding a suitable way to lose fat can help you achieve your fat loss goals better, and the corresponding seasoning will make your fat loss more efficient. Nutritious and delicious.
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