How to Create a Perfect Weight Loss Meal Plan

At any time when we mention weight loss, the first association you subconsciously have is——hungry bellyIt always feels like to lose weight, you must eat less, eat less, and eat even less! Is there really no slimming recipe that doesn't make you hungry? Of course there is! TodayDragon Deer Medical Health Center Dr. Weiis going to have a good chat with you about how to create a perfect slimming recipe

How to create a perfect slimming recipe

1Open a calorie deficit: calculate

A suitable slimming recipe should first start with calculating

According to the 2016 'Chinese Dietary Guidelines', the daily energy intake for adults is 1600-2400 kcal. If taking the adult female as an example, the daily energy intake is 1800 kcal. Then her protein needs to be 67g. For this data, you need to do is, in the basis of the dietary guidelines, reduce energy intake, open energy deficit

Diet energy data table

Recommend to open the energy deficit from the diet no more than 500 kcal, that is, the data needs to become

• Total energy: 1300 kcal
• Total carbohydrate energy proportion: 50%~65%
• Total fat energy proportion: 20%~30%
• Protein is more than 40g

Compared with this data, according to your dietary habits, you need to allocate the above energy to different meals. Taking the most common three meals a day as an example, you can allocate it as follows: breakfast: Chinese meal: dinner = 3:4:3 proportion

2Food selection and matching

After knowing the calculation and allocation, can you be carefree? In fact, this is not the case, the second step, and also a very important step, is the selection of ingredients. If the ingredients are chosen correctly, you can avoid being hungry

The same amount of calories, you eat a piece of cookies, I eat half a sweet potato, which one is more satisfying? Which one is more nutritious? I think, for weight loss people, it should be the latter. Let's take a look at how different types of food should be chosen

Main food

Eat more whole grains, miscellaneous grains, miscellaneous beans, potatoes, etc.; increase the variety of main food, reduce the intake and frequency of refined white food

Meat, eggs, milk

• Ensure that you eat one egg and one bag of milk (lactose-intolerant people can replace with sour milk or hydrolyzed milk);
• Meat should choose fresh fish and shrimp, chicken breast, lean meat;
• Chicken hearts, livers, etc. with low fat content can be eaten occasionally;
• Don't eat sausage, bacon, etc. with high fat content; don't eat animal skin, fried waist kernels, etc. with very high fat content

Vegetables

• Replace some main food with starchy vegetables, such as lotus root, yam, old pumpkin, etc.;
• According to the 2016 'Chinese Dietary Guidelines', the recommended range of vegetable intake is 300-500g, of which half should be deep green vegetables

Fruits

Don't use fruit as a main meal, don't eat a lot of fruit. According to the 2016 'Chinese Dietary Guidelines', the recommended range of fruit intake is 200-350g

3The selection of cooking methods

Even if it's the same potato, steamed potato, stir-fried potato silk, and potato chips, they should be three different energy levels. Cooking method is very important, remember

Choose steaming, boiling, stewing, oven baking, etc. as a cooking method. Don't use non-stick pan for frying, because it can effectively reduce the amount of edible oil we use when frying, sometimes we can just brush a thin layer of oil on the brush to fry, what a good thing

In total, I've said so much, it's only a preparation for an unhungry slimming recipe. For most people, calculating once a day, creating a recipe, buying ingredients, weighing food, cooking yourself, eating, washing dishes… this set, don't say you don't have this energy, office workers don't have enough time either! What to do?

You can choose substitute meals!

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