I am Gu Chuanling. I have been engaged in nutrition science popularization and practical work for 8 years since I graduated from the Master of Nutrition. I became the first batch of registered nutritionists in 2017 and won the Microblog Health Celebration Award in 2018.
My focus is on women’s nutrition and health. I hope to form scientific living habits with my female friends and become thinner, more beautiful and healthier.
Today, I would like to share with you a set of diet recipes, which are suitable for eating at home or outside and are highly operational.
Let’s see how to operate it.
Have a quantitative understanding of food,
Losing weight must reduce energy intake and increase energy consumption, so we must have a general understanding of how much food we eat every day.
I’d like to introduce a method called “food exchange portion”. The energy of each portion of food is controlled to 90 kilocalories, and similar foods can be exchanged, i.e. Grain for grain, vegetables for vegetables, protein for protein, and grease for grease.
For example, it is recommended to eat 2 portions of grain per meal, which means 2 portions of rice or noodles per meal.
How many of those two?
According to the standard tableware size, a bowl of rice and a bowl of noodles are just 2 portions.
We can also make simple comparisons with the things around us.
4-inch bowl:
5-inch plate:
Here is another corresponding gram of some common foods:
Determine the number of portions you want to eat.
Here is a recipe for reference only.
Men and women are different, height and weight are different, it is impossible for all people to eat an energy level. According to my experience, most girls can eat full according to this recipe, but they can increase or decrease the amount of various foods according to their personal appetite.
After several attempts, we can set our own personalized recipe and memorize it.
At the meal point, our minds will come up with: how many staple foods, how many dishes and how many proteins I want to eat; Then put the rice, vegetables and protein into your dishes respectively.
Generally remember the amount of food you should eat, go out to order according to the match, chew slowly eat well. However, the food outside is oily, so it is best to rinse it.
Every meal is served first and then eaten, so that we have a sense of control over our three meals.
However, the important thing is said three times: satiety is the core principle! Eating is the core principle! Eating is the core principle!
Healthy Weight Loss Reference Recipe
When losing weight, the most common question is, [Can you give me a recipe? ]
Mr. Gu never gives such recipes as “how many grams of what food do you eat per meal” to friends who lose weight because they are too impractical. It is not realistic to buy food and cook according to such recipes.
Again, just remember the amount of staple food, vegetables and protein you need to eat for each meal and cook it in a light way. As for eating what staple food, vegetables and protein, it is good to follow one’s inclinations.
However, there are several small principles that should not be crossed as far as possible. For example, the staple food should be less fried dough sticks and oil cakes, the vegetables should be leafy vegetables and melons and eggplants, and the meat should be more lean meat and less fat meat.
However, sometimes we worry that we don’t know how to eat what for the next meal. Miss Gu combed the 28-day reference menu, considering that many people don’t eat at home, which also includes 7 days of outside food.
Save it and look through it when you don’t know what to eat in what. Just choose some of them you want to eat!
In order to make the operation easier, I also prepared 9 tips:
It is better to move than to move. Let’s use this method as soon as possible.