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Weight loss and fat reduction, eat like this!
There has always been a misconception among friends who are trying to lose fat, thinking that dieting and hunger can help them lose weight. In reality, this viewpoint is incorrect and very dangerous. It can lead to low blood sugar, and hunger can cause dizziness and blurred vision. Conversely, in a non-hungry environment, the body accelerates metabolism to build muscle and reduce body fat while making you stronger. Consuming the same amount of food but spreading it out over several smaller meals can lead to better health.
During the fat reduction period, the most common advice you will hear is “eat less but more often” and “less oil, less salt.” But how much is considered less? Taking a population of 80 to 90 kilograms as an example, below is a recommended dietary plan for fat reduction.
First meal: Breakfast
07:00~08:00
Two eggs, 250 ml of skim milk, or a cup of whey protein, 5 grams of peanut butter, two slices of whole wheat bread
(Eating earlier in the morning helps kickstart the normal functioning of the body and burns more calories)
Second meal: Snack
09:00~10:00
One fruit or one tomato
(Alleviates hunger before noon, making lunch easier to control)
Third meal: Lunch
Around 12:00
100 grams of vegetables, 100 grams of fish, shrimp, or chicken, 100 grams of staple food, 5 grams of olive oil
(During fat reduction, it’s best to bring your own meal to better control fat intake. Boil the vegetables, add 5 grams of olive oil and a little salt for a cold dish)
Fourth meal: Snack
Around 15:00
One fruit or one tomato
(Alleviates the slight hunger from eating less at noon)
Fifth meal: Before exercise
Around 18:00
2 slices of ham, 2 slices of vegetables, 2 slices of whole wheat bread, 2 slices of tomato
(Make a ham sandwich)
Sixth meal: One hour after exercise
100 grams of vegetables, 100 grams of fish, shrimp, or chicken, 5 grams of olive oil, 50 grams of rice
(Reduce the amount of staple food before bedtime, and you can also choose a moderate amount of mashed potatoes or yams as a source of carbohydrate replenishment)
You can start cooking
Being slimmer is just around the corner
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