The busy life, many office workers choose to eat outside, convenient and fast solution to three meals a day. The food in the convenience store can be varied. It is really difficult to choose nutritious and low-calorie foods. Today, Ame.com invited nutritionists to teach you how to use a diet recipe. Select a recipe for Friday and make it 1 jin thin in 1 week.
One week nutrition menu
Thermal control
The girls recommend daily calorie intake of 1,200 to 1,500 kcal, and the boys 1,500 to 1,800 kcal, so the menu is calculated at about 500 kcal per meal, and the boys increase 100 to 200 kcal at lunch or dinner. Dietitians said that daily intake should not exceed the upper limit or lower than the limit of about 200 calories, can lose weight, a week about 0.5 kg thin, with better sports effects.
Equilibrium
When dietitians design menus, they are mainly based on non-repetition, taking into account the balance of carbohydrate, fat, protein, and fiber intake. All meals have starch, such as rice, noodles, bread, protein intake does not exceed 20% of total calories, fat does not exceed 30% of total calories, the rest is carbohydrates, the menu is also designed to eat salad or fruit at least 2 meals a day To ensure adequate fiber source.
Emphasis on convenience
Menu design considerations to convenience can be purchased once a day at the same supermarket, and only need to go to two supermarkets on Thursdays, and not necessarily for each meal, just eat these foods in one day. In addition, each convenience store has a different time of purchase, different items, and a difference in sales conditions. You can ask supermarkets nearest you. As long as the products are sold, each store will be willing to reserve for customers and can also order the required products in advance.
Tips
Do not eat fat meat fry
The dietitian did not use the common supermarket lunch, because the lunch calories were too high and they easily exceeded the daily intake. If it is really unavoidable, the nutritionists also suggest that you can choose the one with the lowest fat content. Try not to pick fried meat or eat rice and meat, especially the outer layer of the meat. The dough, and the fat of the meat, are taboos for the diet.
Nutritional value is not high
Low calorie, it is also easy to have a sense of satiety. Dietitians said that the nutritional value of alfalfa is actually not high, but if there is a lack of fiber and satiety is not enough, you can choose the ointment boiled in the oden to match, but you can not eat staple foods, otherwise it is easy to lack of nutrition.
Salad selection low calorie
Many people who lose weight will choose to eat salads. The nutritionists of Cao Yarzi suggest that you should choose sauces carefully when eating salads. Thousands of islands sauce, a small packet of heat is broken hundred, while the heat and heat the lowest sauce. When picking, pay attention to the sauce's calories and calculate it as 500 calories per meal.
Experts say
People who lose weight are most afraid of hunger. Once they are hungry, they can easily overeat. Therefore, the calories of each meal should still be in the basic range. You cannot lose weight with very low-calorie diet. If you increase the amount of exercise, you will probably achieve a healthy and slimming effect.
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