Today, when fitness is popular, weight loss information is overwhelming, and various weight loss methods emerge in endlessly. Mastering the correct fitness methods can help us lose fat faster and get rid of weight loss problems. There are many factors that affect weight loss. Pay more attentionQuickly The way a fat loss diet planis formulated can help us better achieve our fat loss goals.
Here are some tips for losing fat, hoping to help you avoid detours in the process of losing fat:
1. Simple and fast:Since we are losing fat, we need to reduce fat intake, so use less oil, less salt, and less sugar, but not at all; choose healthy fats, use oil Vegetable oil, olive oil or tea seed oil, generally boil vegetables or stir-fry with less oil, mainly fry meat; basically it can be completed in 10 minutes.
2. According to nutritional theory, it is necessary to have a balanced diet and diversify the mix; there should be at least four types of vegetables, at least one green leafy vegetable. Green leafy vegetables contain relatively high dietary fiber, which is beneficial to Reduce fat; include at least one type 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 @fit小草
·Try to choose low-GI carbohydrates for staple food, mainly whole grains; many friends say that it is impossible not to eat rice, so you can mix thick and thin, put some whole grains in the rice (such as brown rice, black rice, quinoa), I give myself The amount is 50 grams of raw weight, which can be increased for lunch. 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, for example, if the weight is 48kg, one dayYou can consume 55 grams of protein per 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 do not exercise much, you can lower the standard. .
The first step is to write down your fat loss meal plan for the next week in advance:
Monday:
·Vegetables: greens, 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)
·Fruits: dragon fruit, kiwi
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: 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 a week's supply of vegetables, including breakfast and snacks
If you can’t finish the meat, you can freeze it for storage
Put together 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 done 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, shiitake mushrooms + beef, quail eggs + purple sweet potatoes
Day5: Zucchini, carrots, black fungus, tomatoes, edamame + fried chicken breasts + potatoes
Day6: Beef and mixed 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 vegetables and curry + vegetables and black fungus
Adhering to a diet for a long time is easy to say, but not so easy to do. Finding the right way to lose fat can help you better achieve your fat loss goals and better supplement the nutrients in your fat loss process. Good seasoning can make your fat-reducing meals nutritious and delicious.
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