Don’t give up braised food stalls and buffets when losing weight! Nutritionist: Eat three meals a day and still lose weight

"It's strange, I eat very little for three meals, but why can't I lose weight?" "What kind of food should I eat for three meals so that I won't gain weight?" People who want to lose weight often have similar problems. Nutritionists have observed that people who eat regular meals are usually slim, and everyone would curiously ask: "Why? What do they eat?" Now let nutritionist You Weiming reveal the correct way to eat the "three regular meals for weight loss", which will not only keep you away from obesity, but also help you eat healthily.

Some people deliberately eat less or miss meals, and as a result they feel hungry at the next meal. When they are hungry, they start looking for something to eat, often unconsciously eating high-fat, high-sugar, high-calorie processed foods. Because they eat too much, the body keeps digesting the food, which causes poor spirits and drowsiness.

Eating regular meals for 2 weeks can help you lose weight gradually

It is easiest to eat healthy food at regular meals. People who eat regular meals are usually slim, rarely feel hungry, and do not eat snacks randomly. In fact, regular meal times can keep you feeling full, and if you do this for 2 weeks, your weight will gradually decrease.

It turns out that eating three regular meals, avoiding high-fat, high-sugar, high-calorie processed foods, and implementing the "three regular meals for weight loss" really helps in losing weight successfully. The following are the foods for the "three main meals for weight loss" recommended by nutritionist You Weiming for your reference:

Eating three regular meals regularly and avoiding high-fat, high-sugar, and high-calorie processed foods, and implementing the "three regular meals for weight loss" can really help you lose weight successfully.

Eat healthy breakfast, get up early and eat fresh vegetable sandwiches x fresh milk, nutritious, convenient and fast.

【Three regular meals principle for weight loss】

1. Eat healthy breakfast, get up early to eat, fresh vegetable sandwich x fresh milk, nutritious, convenient and fast.

2. Prepare lunch and avoid snacking and processed foods.

3. Don’t miss dinner. Make smart choices such as buffets, braised food stalls, or light food restaurants to reduce the calorie burden.

Note: There should be a 4 to 6 hour interval between meals.

★Weight loss breakfast

Eat a good breakfast and live a healthy life!

After sleeping for 8 hours without eating, giving your body a good breakfast can bring energy for the whole day, a good mood and clear thinking. According to research, eating a bad breakfast or skipping breakfast will significantly reduce thinking ability and concentration. Not only will you eat anything to fill your stomach, but you will also eat more at the next meal. In the long run, your weight will increase and your mood will be greatly affected. Many fried, deep-fried, high-calorie breakfasts and sugary drinks with low nutritional value are NG breakfasts.

【Breakfast method for weight loss】

Non-fried staple foods: porridge, rice, steamed buns, toast, and hamburger skins.

High-quality protein: natural fish, meat, eggs, cheese, and tofu skin.

High-quality drinks: soy milk, fresh milk, paired with sugar-free black tea or green tea.

【Weight Loss Breakfast Example】

Add egg and smoked chicken burgers with fresh milk, or add egg and braised pork buns with soy milk.

★Weight loss lunch

If you eat a good lunch, you will naturally feel better! Modern people eat too much meat (protein) and rice (staple food) for lunch, and eat too much greasy food, which causes excessive calorie intake and unbalanced nutrition. Of course, they will get fat and their health will deteriorate. The following will teach you how to distribute dishes so that you can eat well and lose weight quickly.

The recommended dinner for weight loss is 1 bowl of fruit, half a bowl of whole-grain rice, and 5 kinds of vegetables.

【Lunch method for weight loss】

Before the meal, drink 300ml of tea, 1 bowl of whole grain rice, 5 kinds of vegetables, 2 portions of non-fried protein, and 1 bowl of vegetable soup.

【Weight Loss Lunch Sample】

300ml green tea x 1 bowl of whole grain rice.

Shiitake mushrooms x cabbage x spinach x cauliflower x carrot.

70g steamed fish x 1 bowl of vegetable soup.

*2 servings of protein contain approximately 70g (cooked edible part).

*Vegetable types: roots (radish), leafy vegetables, mushrooms, melons (bitter melon), algae (nori).

★Weight loss dinner

Eat less at dinner and don’t worry about weight! Night time is the time when human body activity is the lowest, so calorie consumption is the least. If you do not exercise and overeat at dinner, the excess calories will accumulate as fat in your abdomen, buttocks, and thighs. In the long run, you will turn into a fat person while you sleep.

According to clinical observations by nutritionist You Weiming, obese people usually have mostly meat and fried food for dinner, while slim people also eat more at dinner but they eat low-calorie food.

【Dinner method for weight loss】

1 bowl of fruit, half a bowl of whole grain rice, 5 kinds of vegetables, and 2 servings of non-fried protein.

【Weight Loss Dinner Example】

1 bowl of kiwi fruit and half a bowl of whole grain rice.

Broccoli x eggplant x amaranth x cucumber x king oyster mushroom.

70g fried chicken thigh fillet.