Hello everyone, I am Yao Xiaoqian, a nutritionist, focusing on health for 10 years, it is not easy to be original, and there are more surprises to follow me!
*It has always been a topic of great concern, and many people are willing to try any method just to achieve their ideal goals. The body is the capital of the revolution, is it really worth it to cause irreversible harm to physical health for the sake of **?This article is not to stop everyone's determination, but to hope that more people can pay attention to protecting their bodies and take a reasonable and scientific way to achieve their goals. Next, let's listen to the clean diet sharing of this ** expert.
I'm a perfectionist and have always felt like my body wasn't perfect enough. After being Amway by my friend a few times, I started my ** path. Due to my busy schedule, Ji Ji's diet was irregular, so while my diet changed, I also began to try exercises to strengthen my body. After 4 months of hard work, I managed to lose 51 pounds and kept it for three years. Here is my clean diet list, and I hope my experience can help you.
1. Breakfast
Breakfast is the most important meal for ** people, and it is necessary to pay attention to ensure calorie intake and nutritional balance. And I consider myself an early riser because I get up at half past five every morning to start my day.
1. Oatmeal porridge
Oats contain a lot of dietary fiber that can help clean up the intestines and eliminate toxins in the body, oats also contain a lot of gum lichen, which can form mucus in gastric juice to protect the intestines, effectively control blood sugar, give us enough energy, and at the same time prolong satiety, which can help us reduce appetite. I will add some side dishes to the oatmeal that can be flavored, such as vegetables, fruits, nuts, coconut milk, etc., so that the taste will not be monotonous. One of my favorite pairings is oats + blueberries + almonds + honey, which is delicious.
2. Egg sandwiches
Eggs are rich in protein, which can give us enough energy at breakfast to help us maintain the necessary metabolism of our body. Among the sandwiches, I will choose cereal bread, which is high in fiber and low in sugar to help us control blood sugar. Egg yolks are relatively high in fat and can be replaced with lower-fat chicken or ham.
3. Sweet potatoes
Sweet potatoes are rich in vitamin A, vitamin E, carotene, potassium and other nutrients, which can effectively regulate our body functions and also have a good sense of satiety. It can be baked with pears or apples, and it is sweet and delicious.
2. Lunch
Lunch is the most energy-intensive meal of our day. Pay attention to the intake of enough calories and nutrients in the food to avoid causing a situation where you want to snack at noon.
1. Cook chicken breast + vegetables
For lunch, I always choose healthy grains or vegetables with boiled chicken breasts, such as brown rice, black rice, glutinous rice, brown rice, orange red heart mashed potatoes, boiled corn, carrots, etc., without worrying about the high calorie intake caused by oil intake.
2. Boiled ham sausage with shredded tofu
Tofu itself has the advantages of low calorie, high nutrition and low fat, while ham sausage is healthier than meat, especially for ** people. If you don't like to eat ham sausage, you can replace it with minced meat with less oil and less salt.
3. Ice cream salad
Salad is loved for its low calorie and high dietary fiber. I like to make some ingredients such as artemisia, spinach, perilla leaves, chives, black fungus, seaweed, yogurt and other ingredients mixed together to make ice cream, which is delicious and healthy.
3. Dinner
Dinner should be the most relaxing meal of the day, and the nutrients consumed are only to maintain the health of the body, but it is important to eat small and frequent meals while trying to speed up the metabolism and help the body function and strengthen the bones.
1. Steamed fish + green leafy vegetables
Steamed fish is a low-calorie, high-nutrient food that we believe in to help keep people healthy. With green vegetables, it is juicy and delicious, nutritionally balanced, and the effect is better.
2. Cold vegetables
Cold salad is a healthy and delicious food, you can choose vegetables and fruits rich in fiber, such as tomatoes, cucumbers, beans, bitter gourd, fungus, seaweed, etc. Juicy and shrunken and lightly sweet, it will not overburden the belly.
3. Tofu soup
Tofu contains more protein, but the calories are relatively low, you can choose to eat, together with some vegetables, the taste is light, can play a good satiety effect.
4. Snacks
In fact, it is ruthless to say that you can't snacking, and eating snacks with rules can help improve your personal state, but you should pay attention to the control of intake and the choice of eating time. In case of an appetite attack when going out, you can also choose fruit or dried fruit instead.
1. Nuts
Nuts are rich in healthy unsaturated fatty acids and dietary fiber, which can alter fat deposits produced by snacking. For example, almonds, walnuts, peanuts, hazelnuts, pine nuts, cashews, etc.
2. Fruits
Fruits are a good choice for ** people, because fruits contain enough vitamins and energy, and eating them for a period of time can help us lose weight. Choose from apples, prunes, kiwifruit, raisins, chocolate, coconut, blueberries, bananas, and more.
3. Beneficial bacteria
Brewed with low-fat lactic acid bacteria, it is rich in nutrients such as beneficial bacteria, which can accelerate gastrointestinal function and promote our metabolism. You can choose types of foods such as yogurt.
Summary
The clean eating list presented in this article, especially the concept of "eat smaller, eat more", is the result of my practice and adjustments. Everyone's physical condition and eating habits are different, so don't use this as a standard to force yourself to follow suit, only by finding a way that suits you, can you achieve your own ** goal healthily. A good figure should be an aspect of our lives, not the whole of our lives. Protecting your health is the most important thing.
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