How to Eat Three Meals a Day for Weight Loss

The three meals a day for scientific weight loss should balance nutrition and calorie control. It is recommended to adopt a high protein, moderate carbohydrates, low-fat diet structure, combined with sufficient dietary fiber. The main methods include supplementing high-quality protein for breakfast, controlling the main food intake for lunch, reducing oil intake for dinner, increasing the proportion of vegetables throughout the day, and choosing appropriate snacks.

1. High protein for breakfast:

It is recommended to take 20-30g protein for breakfast, such as eggs, sugar free soybean milk or low-fat milk, with slow carbon staple foods such as whole wheat bread or oatmeal. Protein can prolong satiety, avoid morning hunger and overeating, and promote muscle synthesis. A small amount of nuts can be added to supplement healthy fat, but it should be controlled within 10 grams.

2. Control the amount of staple food for lunch:

Control the amount of staple food for lunch to the size of a fist, prioritize low GI carbohydrates such as brown rice and quinoa, and pair them with 150 grams of lean meat or fish. Vegetables should occupy more than half of the plate, and low oil cooking methods such as steaming and cold mixing should be used. Pay attention to chewing slowly and eating for no less than 20 minutes, which helps the brain receive signals of satiety.

3. Light Eating for Dinner:

Dinner should be completed 3 hours before bedtime, mainly consisting of easily digestible proteins such as tofu and shrimp, paired with green leafy vegetables such as broccoli and spinach. Avoid refined carbohydrates and replace some staple foods with konjac products or mushrooms. When cooking, use a spray can to control the amount of oil used, with no more than 5 grams of cooking oil per meal. 4. Vegetable diversification: The daily intake of vegetables should be at least 500 grams, including different types such as dark leafy vegetables and cruciferous vegetables. Raw and cooked food each account for half, retaining more dietary fiber and vitamins. Pay attention to high starch vegetables such as potatoes and lotus roots, which should be included in the main intake to avoid exceeding the calorie limit.

5. Choose low GI as an extra meal:

When hungry between meals, you can choose sugar free Greek yogurt, small tomatoes, or 20 grams of original nuts as an extra meal. Avoid high sugar fruits such as lychee and mango, and prefer low sugar fruits such as apples and blueberries, with a limit of 200 grams per serving. Additional meal calories should be included in the total daily intake.

A diet for weight loss requires long-term adherence and moderate exercise. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week. Pay attention to drinking 2000 milliliters of water per day and avoid sugary drinks. Regular use of miscellaneous grains can replace polished rice and white flour, gradually cultivating a light taste. If you experience discomfort such as dizziness and fatigue, you should adjust your diet plan in a timely manner and consult a nutritionist. Recording daily diet can help identify bad habits, but it is important to avoid excessive dieting that can lead to a decrease in basal metabolism.