Universal formula for fat loss meals

The universal formula for fat-reducing meals can be combined with any formula for efficient fat burning

The universal formula for fat-reducing meals

20 carbohydrates, 30 high-quality eggs, 50 dietary fiber per day

Staple food: taro, pumpkin, purple sweet potato, oatmeal

Protein: shrimp, chicken, fish, egg, beef

Fruits and vegetables: avocado, yellowberry, blueberry, cherry tomato, kiwi

Less oil, less salt, more water, less food, more meals, easy to lose weight

Eat these staple foods: taro, yam, pumpkin, konjac, purple potato, sweet potato, corn, potato, oatmeal, black rice, brown rice

Choose these for protein: chicken, fish, beef Shrimp, eggs, pork, mutton, dairy products, and soy products

Choose these fruits and vegetables: avocados, strawberries, blueberries, cherry tomatoes, mulberries, and even kiwis

All vegetables are good for fat loss and can be consumed with every meal Add different vegetables to ensure balanced nutrition!

Sifter these fats: Chia seed oil, olive oil, flaxseed oil, coconut oil

The above are relatively healthy fats, and are suitable for stir-fry and mixed vegetables. Both are fine. If you can, it’s best to change them and adhere to the principle of food diversity!

Tips for fat loss

How many nutrients should be consumed every day?

Staple food : People should consume 3-3.5g of carbohydrates per kilogram of body weight, for example, a person weighing 60 kilograms should consume 180g of carbohydrates per day

Protein: 130-180g

Vegetables: more than 500g, dietary fiber Green leaves should account for more than half

Low GI fruits: within 300g

Drinking water: 1500-2000ml

The above values ??are only for reference. Everyone has great individual differences, and their food intake is also different. Eat according to the prescribed proportions, and at the same time master the principle of "eat full, but not full", and your body will naturally handle everything!

How to match the daily ingredients?

Breakfast: Mainly high-quality protein, staple food and fruits and vegetables can also be taken in appropriately

Lunch: Staple protein and vegetables, you can eat more types of food at lunch Some, you can pair it with some low-GI fruits

Dinner: Mainly vegetables and low-GI fruits, with less protein and staple food intake

The universal formula for fat loss = 20 staple foods, 30 protein, 50 vegetables

Forget calories, focus on quality, and your body will do the rest!