Spring is coming, and the season of dew meat is not far away ~
However, looking down, one winter’s indulgence is still piling up on the stomach-the fat on the lumbar disc is prominent.
As the saying goes, “If you don’t lose weight in March, you will feel sad in April.” Should you put weight loss on your agenda?
Today, nutritionist Gu Chuanling was specially invited to tell everyone about healthy weight loss and eating methods, which are so considerate that even [28-day recipes are ready for you].
It is suggested that everyone read the full text carefully, study and practice, and be thin while eating ~
How much do you eat a day? Eat according to this standard
To put it bluntly, losing weight means reducing energy intake and increasing energy consumption. As a professional nutritionist, you can’t teach you exercise consumption, but catering is a basic skill.
I should eat several staple foods, several dishes and some protein a day. With satiety as the core principle, I have prepared this reference quantity according to the standards of most girls.
Men and women are different, height and weight are different, it is impossible for all people to eat an energy level, according to their own situation, if they feel hungry, they can increase the amount of different foods.
After several attempts, you can set your own personalized recipe and read it several times: I want to eat several staple foods, several dishes, several protein, and how many are they respectively.
Each meal is cooked for yourself first, and then you eat, so that you have a sense of control over your three meals.
How much is a serving of food? Quantify the food here
Looking at the above diet, you may have written it down: 2 staple foods, 0.4 vegetables, 2 protein and 0.5 grease for breakfast, but how do you calculate this number?
You don’t need to calculate, use pictures to tell you how much each kind of food is, and you will know at a glance.
I have prepared standard tableware for everyone, such as a 4-inch bowl of rice and a bowl of noodles, which are exactly 2 portions. You can remember that it is good to eat such a bowl of rice and noodles.
Let’s feel the amount of all kinds of food.
▼
2 staple (4-inch bowl, 5-inch plate)
▼
1 Fruit (7-inch plate, 7 Plus)
▼
0.4 dishes (7-inch plate, 7 Plus)
▼
1.5 portions of livestock and poultry meat (5-inch plate)
▼
1 fish, shrimp, shellfish and beans (5-inch plate)
In particular, the gram number corresponding to one food in all tables is not the most accurate number. In order to facilitate memory and operation, rounding has been done professionally.
However, you don’t have to mind at all. In the process of practice, I didn’t have 100% accurate grams and calories to prepare meals for friends who lost weight.
We still try our best to enrich food types, optimize food collocation and improve cooking methods, but how much we eat in the end still depends on the amount of food we eat, and learn to be flexible and not to starve ourselves!