How to eat to lose weight? 4 principles to prepare a daily menu

【Principles of drawing up a daily menu】

When drawing up a menu for weight loss, there are principles that must be followed. The most important thing is to understand what you eat and how you eat it. First observe your eating habits, and then arrange an excellent weight loss menu based on the following content!

Principle 1: Take in the right amount of energy and develop a habit of keeping track

Be careful not to exceed your daily calorie intake and distribute the nutrients in each meal evenly. Also, make sure to make a habit of recording what you eat each day.

Principle 2: Eat enough grains, vegetables and fruits

The high density of vitamins and inorganic substances can increase the supply of phytochemicals and also allow the intake of plant fiber. When weight is lost, oxidative stress in the body increases, so insufficient intake of antioxidant nutrients (vitamins B, C complex, etc.) should be avoided. If the daily intake is less than 1200kcal, it will be impossible to supplement vitamins and minerals through food. At this time, you can consider supplementing with nutritional supplements.

Principle 3: Avoid insufficient intake of calcium, iron and folic acid

Calcium, iron and folic acid are essential nutrients for women. It is best to consume low-fat milk, red meat, and yellow and green vegetables as much as possible.

Principle 4: Drink enough water

You need to drink more than 1 liter of water a day. As your weight decreases and your metabolism develops, the amount of metabolites will increase. In order for these metabolites to be excreted smoothly, you need to consume enough water.

Source: Ruili Beauty International Media "One-on-one home lessons by Coach Mackerel: 10 minutes a day, and chocolate abs in 4 weeks! 》