How to Eat Three Meals a Day for Weight Loss in the Most Reasonable and Healthy Manner

The reasonable combination of three meals a day during the weight loss period should ensure balanced nutrition and controllable calories. It is recommended to have breakfast with high protein and low-carbon water, lunch with meat and vegetables paired with moderate staple food, and dinner with light and low calories. The main principles include controlling total calorie intake, increasing the proportion of dietary fiber, choosing low glycemic index foods, reducing refined sugar and saturated fat, and ensuring high-quality protein intake.

1. Breakfast matching

For breakfast, it is recommended to choose high-quality protein and compound carbon water combinations such as boiled eggs, sugar free soybean milk, whole wheat bread, etc., and add healthy fat with a small amount of nuts. It can add vegetables such as broccoli and spinach to supplement dietary fiber, and avoid high fat refined carbon water such as steamed stuffed buns and deep-fried dough sticks. Greek yogurt paired with blueberries can provide both calcium and antioxidants, so be sure to choose sugar free products.

2. Lunch configuration

For lunch, it is recommended to pair brown rice with steamed fish or chicken breast, blanched broccoli, and mushroom vegetables. Choose a dark vegetable salad with cold olive oil and pair it with a small amount of corn or sweet potatoes as the main dish. Avoid high oil and high sugar cooking methods such as braised, sweet and sour, and control the amount of edible oil within 10 grams.

3. Dinner Arrangement

For dinner, it is recommended to choose low-fat and high protein foods such as tofu and kelp soup, white cooked shrimp, etc. The main course can use low glycemic index ingredients such as yam or quinoa. Green leafy vegetables are recommended to account for more than half of the total amount for dinner, with steaming as the main cooking method. Complete eating 3 hours before bedtime and avoid excessive intake of sugary foods such as fruits.

4. Additional Meal Options

In between meals, you can eat a moderate amount of original almonds, low sugar fruits such as strawberries, etc. as an additional meal. Sugar free yogurt paired with chia seeds can increase satiety, and low calorie fruits and vegetables such as cucumber strips and cherry tomatoes are also ideal snacks. Avoid processed foods such as cookies and cakes, and keep the calorie intake within 100 calories per meal.

5. Drinking water recommendation

Drinking at least 2000 milliliters of water per day and 300 milliliters of warm water half an hour before meals can help control food intake. You can drink sugar free tea drinks such as green tea and Pu'er tea appropriately, avoiding sugary drinks and alcohol intake. Timely replenish electrolyte water after exercise, but pay attention to choosing sugar free products. During the weight loss period, in addition to scientific meal preparation, it is recommended to engage in moderate intensity exercise for at least 150 minutes per week, such as brisk walking, swimming, and other aerobic exercises combined with strength training. Maintain a regular schedule to avoid staying up late and regularly monitor changes in body fat percentage. If you experience discomfort such as dizziness and fatigue, you should adjust your diet plan in a timely manner and consult a nutritionist. Long term weight loss requires establishing sustainable dietary habits and avoiding extreme dieting that can lead to a decrease in basal metabolism.