What are the best three meals a day for weight loss

The three meals a day for scientific weight loss should follow the principles of low calorie, high nutrition, and balanced combination. Breakfast should mainly consist of protein and dietary fiber, lunch should control the carbon water ratio, and dinner should be light and easy to digest. The best combination includes whole grain staple foods, high-quality protein, a large amount of vegetables, and moderate healthy fats. There are mainly five core combinations: oat and egg meal, mixed grain chicken breast meal, steamed fish and vegetable meal, Greek yogurt and nut meal, and low GI fruit meal.

1. Breakfast combination:

recommends 50 grams of sugar free oats paired with 1 boiled egg and 200 grams of cherry tomatoes. Oats are rich in beta glucan, which can prolong satiety, eggs provide complete protein to promote muscle synthesis, and pectin in tomatoes can delay sugar absorption. Research shows that a high protein breakfast can reduce daily calorie intake by 18%. This combination contains about 300 calories, with a protein content of 35% and a glycemic index of only 42, which can stably maintain the energy requirements for morning work.

2. Lunch pairing:

recommends pairing 100g of brown rice with 120g of pan fried chicken breast and 250g of boiled broccoli. The dietary fiber content of brown rice is 6 times that of refined white rice. Chicken breast contains 24 grams of protein and only 1.9 grams of fat per 100 grams. Broccoli is rich in sulforaphane, which can promote fat metabolism. This combination has approximately 450 calories and is cooked at low temperatures with low oil content, which can meet the energy consumption in the afternoon and avoid severe fluctuations in blood sugar after meals.

3. Dinner selection:

Choose 150g steamed sea bass with 200g cold spinach and 50g buckwheat noodles. Omega-3 fatty acids in fish can inhibit adipocyte proliferation, spinach is rich in magnesium to help relax nerves, and buckwheat flour containing rutin can improve microcirculation. The calorie intake for dinner should be controlled within 350 calories, with a protein to vegetable ratio of 1:2. It has a light digestive burden and can maintain the basal metabolic rate at night, avoiding excessive insulin secretion during sleep.

4. Meal plan:

For breakfast, you can choose 100g of sugar free Greek yogurt with 10g of almonds. For afternoon, it is recommended to have 200g of apples or 150g of blueberries. The digestion rate of casein in yogurt is slow, nuts provide healthy fat and prolong satiety, and polyphenols in low GI fruits can inhibit fat synthase activity. The total calorie intake of two additional meals should not exceed 200 calories, which can alleviate hunger and maintain metabolic activity.

5. Beverage selection:

Drink 2000 milliliters of plain water daily, which can be paired with 300 milliliters of sugar free green tea or black coffee. Green tea catechins can increase the rate of fat oxidation by 4-5%, while caffeine can increase exercise fat consumption by 10-15%. Avoiding sugary drinks, research shows that having one cup of milk tea per day can increase the risk of obesity by 33%. Drinking water correctly can help the liver break down fat and reduce false hunger.

During weight loss, it is recommended to follow the "211 Plate Rule": 2 fists of non starch vegetables per meal, 1 palm sized high-quality protein, and 1 fist of staple food. The main cooking method is steaming, boiling, stewing, and mixing, with a daily limit of 20 grams of edible oil. Pay attention to keeping a diet diary, research has found that continuous recording can improve weight loss by 50%. At the same time, cooperate with 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, or cycling, to establish a calorie deficit of 300-500 calories per day. Avoid extreme dieting. When the intake is below 70% of basal metabolism, the body will activate protective mechanisms to reduce consumption. Regularly monitor changes in body fat percentage, with a healthy body fat range of 21-24% for women and 14-17% for men. When the plateau period occurs, the carbon water cycle method can be attempted to break metabolic adaptation by periodically adjusting carbon water intake.