How to eat three meals a day to lose weight

Losing weight through three meals a day can be achieved by adjusting dietary structure, controlling calorie intake, increasing dietary fiber, choosing low glycemic index foods, and regular meal times.

1. Adjust dietary structure

During weight loss, it is necessary to ensure high-quality protein intake, such as chicken breast, fish, shrimp, etc., paired with non starch vegetables such as broccoli and spinach. Reduce the proportion of refined carbohydrates and replace white rice with whole grains such as brown rice and oats. Protein accounts for 25% -30% of each meal, vegetables account for 50%, and staple foods account for 20% -25%. Avoid high oil and high salt cooking methods and use low-temperature processing methods such as steaming, boiling, and stewing.

2. Control calorie intake

The recommended daily intake for adult women is 1200-1500 calories, and for men it is 1500-1800 calories. Breakfast accounts for 30% of the daily calorie intake, lunch for 40%, and dinner for 30%. Use small utensils to control the amount of food consumed at a time, chew slowly and prolong the eating time. Keeping a diet diary can help identify hidden sources of calories, such as sugary drinks, snacks, etc., which should be strictly restricted.

3. Increase dietary fiber

Daily intake of 25-30 grams of dietary fiber can enhance satiety. Recommended foods include oatmeal, chia seeds, chickpeas, etc. Mushrooms and seaweed are rich in soluble dietary fiber, which can slow down gastric emptying. Choose low sugar fruits such as strawberries and blueberries, and consume them together with the fruit pulp. Pay attention to gradually increasing fiber intake to avoid gastrointestinal discomfort.

4. Choose low sugar foods

Prioritize foods with a glycemic index below 55, such as quinoa, sweet potatoes, apples, etc. Eating high protein foods in combination with staple foods can reduce overall postprandial blood sugar fluctuations. Avoid consuming high sugar fruits alone, and it is recommended to eat them together with nuts. It is recommended to eat vegetables first, then protein, and finally the main course.

5. Regular meal times

Set a fixed interval of 4-5 hours between three meals a day to avoid overeating after a long period of fasting. It is recommended to finish dinner between 18-19 pm and not eat for 3 hours before bedtime. Moderate snacks such as sugar free yogurt and boiled eggs can be added at 10am and 3pm. Maintaining a stable biological clock helps regulate the secretion of leptin and ghrelin.

During weight loss, it is necessary to ensure daily water intake of 1500-2000 milliliters and avoid sugary drinks. Combining 3-5 aerobic exercises per week such as brisk walking, swimming, etc., each lasting for more than 30 minutes. Maintain a sleep time of 7-8 hours to avoid metabolic disorders caused by staying up late. If you experience discomfort such as dizziness and fatigue, you should adjust your diet plan or consult a nutritionist in a timely manner. Maintaining a balanced diet and moderate exercise over the long term is essential for maintaining a healthy weight.