Share an out-of-print recipe for Victoria's Secret models.

Here is the dietary pagoda in the dietary guidelines for Chinese residents, that is, for most Chinese people, according to this diet, it is a very balanced diet.

The pagoda is full of food weight. For example, if other kinds of food are eaten, the amount of livestock and poultry meat eaten in a day should be about 1/4 of that in the picture.

Often eat out not so fine, then you can use your hands as a reference, according to the volume of cooked food to estimate, at least ensure to eat two fists of vegetables, one fist of fruit, one punch of staple food, one punch of high-protein foods (such as meat, eggs, livestock and poultry meat, fish and shrimp), so that the overall nutritional value will not be so bad.

Friends who want to lose weight, please continue to look down, below there are two kinds of diet: 1700 kcal and 1400 kcal.

When you get a packaged food, you should pay attention to the list of ingredients and nutritional ingredients.

One of the nutrients is "NRV%", which is the percentage of the reference value of nutrients, which can be seen how much nutrients are needed in a day.

I will use my mobile phone to make a diet record template, generate these shares every day, and check it after eating, so that I can know at a glance whether I eat much or not.

As for how many calories you consume, you can probably refer to buying a sports bracelet / watch.

In fact, the point is not how accurate, but to help you develop the habit of "eat less and exercise more" and stick to it.

Don't do these three things.

Excessive dieting.

It is likely to lead to overeating, a decrease in the basal metabolic rate, the body is more likely to store energy, and women have irregular menstruation.

Don't eat staple food.

Insufficient supply of carbohydrates will not be a big problem in the short term, but there will be problems such as ketone blood, ketonuria, tissue protein consumption and so on in the long run.

Take diet pills.

Legal weight loss drugs are almost useless, and common products on the market sometimes have obvious side effects, so it is not recommended to use any weight loss drugs.

Don't be superstitious about BMI, go to exercise.

In fact, BMI is not suitable for obesity assessment in many groups, because the weight brought in by this formula cannot tell whether it is fat or muscle.

And exercise can improve our basic metabolism, increase muscle content, and allow us to lie down and burn more calories.

How to eat if you want to lose weight.

If you scan the QR code obediently, you should have got the recipe of 1400 kilocalories.

After reading, I feel that the amount of food is too small to do, or I am not that fat. I just want to control my current weight and be healthier.

Then you can remember the following three important principles.

Try to eat regularly during study and work to keep blood sugar stable.

When your blood sugar drops because of hunger, it is often easier to eat a retaliatory diet, eating too much, insulin secretion after blood sugar increases, insulin lowers blood sugar and leads to fat deposition.

Once blood sugar becomes insensitive to insulin stimulation, insulin needs to be secreted more, in which case people become more and more likely to gain weight.

Therefore, in general, we recommend eating regularly.

Control the total amount and improve the structure.

You should eat more than 12 kinds of food every day and more than 25 kinds per week.

Cereals, potatoes, high-protein foods, fruits and vegetables should be available. It is best to change similar foods regularly and drink at least one cup of milk every day.

The matching scheme of 1700 kcal and 1400 kcal.

Rational distribution of meals.

In addition to the total amount, it is true that the arrangement of each meal is very important, which should be combined with everyone's own habits. In short, try to keep your blood sugar stable, distribute your fullness reasonably, and don't be too hungry.

How on earth should breakfast, lunch, afternoon meal, dinner and midnight snacks be eaten?

Weight management is a lifelong career.

Weight management is actually a long-term process, developing and adhering to a healthy lifestyle and a balanced diet is a long-term way to control weight, but also can reduce the risk of a variety of chronic diseases.

If you want to set weight loss goals, you first need to have a clear understanding of your weight, do not pursue too fast weight loss rate, weight loss in a short period of time is mainly the loss of water and muscle rather than fat, but easy to make the weight rebound.

So if you want to reduce fat by 10 jin, how much energy deficit do you need?

The daily energy requirements of normal 18-49-year-old adults are about 2250Kcal for men and 1800Kcal for women, or can be simply calculated according to the following formula.

People with a large amount of exercise can increase it as appropriate.

[height (cm)-105] * 30 (Kcal).

If you want to lose weight, considering the physiological bottleneck of fat decomposition, it is enough to lose weight by 1 to 2 kilograms per month and reduce energy intake by 300 to 500 kcal per day.

According to a simple estimate, losing 1 kilogram of fat requires an extra 7700 kilocalories.

If you want to lose 10 jin and eat 500 kcal less every day, [10 take 2 * 7700] / 500 = 77 days.

If you implement it from now on, you can lose 10 jin healthily this summer and won't bounce back.