Is there any easy and delicious diet meal?

The reason for insisting on eating fat-reducing meals is simple. Reducing body fat percentage can also develop a more nutritious and balanced eating habit. So what preparations should you make before making a good fat-reducing meal?

Regarding the early preparation of fat-reducing meals, we need to start from both spiritual and material aspects.

Mental preparation means "building the brain first". At least you need to figure out what the nature of fat reduction is, what is the correct ratio with the four major nutrients, and how to choose ingredients; and material preparations include the preparation of recording tools and kitchen utensils.

After completing these preliminary preparations, you should have a calorie table that meets your own fat-reduction needs. The essence of fat-reduction is to create a calorie gap so that the calories you consume every day exceed the calories you consume every day, so that fat will be consumed.

The calories burned include basal metabolic calories (that is, calories burned even if you don't move all day) and calories burned by other exercise (from sitting in front of a computer typing and moving your fingers to lifting an iron in the gym); the calories you consume are accumulated from what you eat in your mouth.

The amount of calories consumed by the human body is particularly difficult to calculate, and the basic metabolic rate BMR can also be obtained through the formula to obtain a rough theoretical value (Age/gender/muscle mass can affect basal metabolism, and this theoretical value can only be used as a reference), but the calories burned by exercise can only be estimated based on the reference data given by scientists; in comparison, the calories consumed are much more controllable-so I chose to focus on controlling the calories I consumed rather than worrying about how many calories I consumed today.

How to ensure this caloric difference? Exercise as much as possible and eat as little as possible.

There is generally no upper limit for "excessive exercise", and ordinary people will naturally need to rest when they move a certain amount in the gym; but there is a lower limit for "eating less". This lower limit is BMR. If the calories you consume cannot even be covered by your basic metabolism, it is unhealthy dieting and must be resolutely avoided. In order to prevent accidentally not consuming enough calories, I will set my daily calorie intake at a slightly higher level than BMR by 200-300 calories.

The calculation formula for the BMR I selected is as follows. The unit of calculation result is kCal: Male ◆ BMR = 66+(13.7× weight kg)+(5× height cm)-(6.8× age) Female ○ BMR = 655+(9.6× weight kg)+(1.8× height cm)-(4.7× age) Choice of ingredients Fruits and vegetables: dark green leafy vegetables, cherries, blueberries, citrus, apples, kiwi fruit, dragon fruit, dates, apricots, kelp, day lily, carrot, seaweed, cucumber, watermelon, sweet potato, yam. ("Choose fruits and vegetables to be lascivious" The deeper the color, the stronger the oxidation ability) Fungi: wild vegetables, toons, mushrooms, and kelp can control appetite and help lose weight.

Animals: fish, shrimp skin, jellyfish skin, milk, eggs, sauce beef.

Grains and cereals: black rice, buckwheat, konjac, potatoes, purple sweet potatoes, corn, sweet potatoes, oats, coarse grains, beans.

Other categories: The ratio of three meals of pure milk, pure yogurt, soy milk, honey, sesame seeds, and nuts to reduce fat depends on the daily calorie gap. In fact, it does not have much to do with when you eat it every day. However, in order to cope with the changes in human blood sugar concentration and the digestive