Scientific diet structure during fat loss period/universal formula for losing weight
Daily intake ratio of healthy diet for weight loss
🥦45% fiber diet
🌽25% carbon water
🍤30% protein
No carbon water ≠ thin
Weight loss ≠ no carbon water
Universal formula for diet
🍳Breakfast: high-quality carbon water + protein + dietary fiber
🍛Lunch: high-quality carbon water + protein + dietary fiber
🥗Dinner: protein + dietary fiber
High-quality carbon water
Sweet potato, purple potato, pumpkin, konjac, taro
Yam, corn, lotus root, potato, brown rice
Job’s tears, purple rice, grains, buckwheat, millet
Pasta, oatmeal, whole wheat bread
Protein
Eggs, milk, soy milk, tofu, shrimp
Beef, chicken, tenderloin, ribs, duck
Lamb, fish
Must be lean meat, poultry skin removed
Dietary fiber
Broccoli, cauliflower, spinach, lettuce
Purple cabbage, cabbage, asparagus Winter melon
Cabbage, celery, okra, fungus
Snow peas, cucumber, pepper, bitter melon
Carrots, mushrooms, onions, green vegetables
Dietary fiber
Cherry tomatoes, oranges, blueberries, strawberries
Dragon fruit, oranges, apples, grapefruits
Kiwi, peaches, lemons, cherries
Guava, pineapple, papaya, loquat
Figs, pears
⚠️Notes
1️⃣Don’t eat too much at each meal, eat until you are 70% full.
2️⃣Eat carbohydrates at the end of each meal.
3️⃣Don’t eat too fast, chew slowly as much as possible.
4️⃣Drink 200ml of water every day.
5️⃣Stop eating immediately if you feel unwell.