Losing weight has been a highly sought-after topic in recent years, and a weight-loss meal is an essential choice for losing weight. However, to achieve the effect of weight loss, the correct dietary choices are also very important. Today, I will introduce 4 principles of fat-loss meals to help you lose weight without going hungry!
- Reasonable calorie range
During the weight-loss period, blindly dieting and going hungry are not conducive to developing an easy-to-lose-weight constitution. Too low calorie intake will cause the body to be insufficient to support normal metabolism and daily activities, muscle loss will occur, the basal metabolic rate will decrease, and an easy-to-gain-weight constitution will come to you. Therefore, during the weight-loss period, it is crucial to control the range of calorie intake. Generally speaking, the daily calorie intake range for women is between 1,200 and 1,500 calories, and for men it is between 1,500 and 1,800 calories.
- Balance meat and vegetables, and eat more high-fiber vegetables
A fat-loss meal doesn’t mean you only eat boiled vegetables but requires a combination of meat and vegetables and a balanced dietary nutrition. Adhere to the principle of three parts meat and seven parts vegetables. This way, you can intake sufficient dietary fiber to help intestinal peristalsis while controlling calorie intake. High-fiber vegetables such as celery, spinach, and broccoli can increase satiety and reduce appetite. For meat, you can choose low-fat and high-protein options like chicken breast, eggs, fish, and shrimp.
- Combine refined and coarse grains for staple food, with one fist-sized portion per meal
Rice, steamed buns, and noodles are refined staple foods, while brown rice, oats, potatoes, and beans are coarse grains, which are rich in dietary fiber and provide longer satiety. During the weight-loss period, combining refined and coarse grains in a 1:1 ratio can provide the body with sufficient energy while also stabilizing blood sugar and preventing excessive calorie intake. The portion of staple food per meal should be about one fist-sized, which can not only meet the body’s needs but also control calorie intake. - Have regular three meals and stay away from midnight snacks
Regular eating is very important for weight loss. It can make the body operate more efficiently, reduce the chance of overeating, and effectively control calorie intake. Midnight snacks are often one of the main reasons for excessive calorie intake. Therefore, be sure to stay away from midnight snacks and do not eat 4 hours before going to bed.
Master these principles, and you can lose weight without going hungry! Remember to combine foods reasonably, control calorie intake, and adhere to a regular diet to better achieve the goal of weight loss!