The most effective diet for three meals a day

What principles should diet follow?

1. The importance of three meals a day.

People eat three meals a day not only to fill their stomachs or satisfy their cravings, but mainly to ensure the normal development and health of the body. Experiments have proved that for three meals a day, the protein digestion and absorption rate in food is 85%; if you change to two meals a day and eat half of the entire day's food for each meal, the protein digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day are relatively reasonable.

2. Food choices for three meals.

What food to choose for three meals a day, how to prepare it, and what method to use to cook it are all very particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and there should be a certain proportion of animal food and plant food. It is best to eat beans, potatoes and fresh vegetables every day. The scientific allocation of three meals a day is determined based on each person's physiological condition and work needs. According to food intake, the ratio of three meals in breakfast, lunch and evening is 3:4:3. If someone eats 500 grams of staple food every day, then they should eat 150 grams in the morning and evening, and 200 grams at noon is more appropriate.

3. Scientific collocation of breakfast.

Breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Breakfast should be designed to choose foods that are easy to digest, absorb, and have high fiber content. It is best to have the highest proportion of raw food, which will become the main source of energy for the day.

Three meals diet recipes

breakfast

Milk oatmeal + boiled eggs + green vegetables

Oatmeal: Coarse oats need to be boiled in water or added to water and heated in a microwave to soften them better. Friends who like sweetness can add fresh diced apples and raisins to it.

Breakfast that seems simple is actually very knowledgeable. Oatmeal can help you lower cholesterol, eggs are rich in protein, and green vegetables contain a lot of vitamins. This is a high-grain, high-fiber breakfast.

You have a choice other than this breakfast.

1. One bowl of soy milk, two slices of whole wheat bread, and one egg

2. A bowl of red bean rice porridge, a refreshing piece of cake, cucumber, carrot, celery, boiled five-spice peanuts, 1 handful of longan or jujube

3. Soiled tofu, steamed egg custard, half steamed buns

lunch

Tofu pudding + apple meal

After a period of time, the transition to noon, when the body will begin to feel obvious hunger after detoxification, but in the medium term, the toxins in the body are not completely clear, so normal eating cannot be restored. Eating apples and tofu pudding can help Deeply remove toxins from the body and allow you to replenish enough nutrients during the medium term of weight loss.

In order to avoid flatulence and gastrointestinal discomfort caused by alkaline food for lunch, it is recommended to eat apples first and then tofu pudding. The amount is unlimited, but you can only eat until you are full for 7 minutes. After 16 hours, your hunger will be reduced and your body will become relaxed. Apples will increase the feeling of satiety, and eating before meals can reduce the amount of food you eat and achieve the goal of losing weight.

dinner

Dinner should be eaten less, but it is wrong not to eat at all, but to eat delicately.

Pre-dinner snacks in the afternoon: a packet of protein powder + grapefruit/pear/apple

Apples are called the "king of fruits". They are rich in pectin. Eating apples has a good effect on moistening the intestines and promoting digestion. Protein powder is a strong fuel for your body and can make your body more cold-resistant in winter.

Dinner: Soup/+ porridge + green tea

You can choose Cantonese style for making soup or porridge. Cantonese style porridge and soups are notoriously nutritious. In addition, drinking green tea before 9 o'clock in the evening not only prevents hunger but also improves basic metabolism.

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