What is the weight loss recipe for eating less and having more meals

The diet plan of eating small meals and multiple meals for weight loss refers to a dietary regimen that controls total calorie intake by increasing the number of daily meals and reducing the amount of single meals. It is suitable for people who need long-term weight control.

1. High protein breakfast

You can choose boiled eggs with sugar free soybean milk for breakfast. Eggs are rich in high-quality protein to help extend the sense of satiety. soybean milk provides vegetable protein with low calories. Suggest pairing half a corn or a small amount of oatmeal to supplement dietary fiber and avoid feeling hungry in the morning. Avoid fried eggs, sweet soybean milk and other high-fat and high-sugar practices.

2. Low GI Meal

For morning meals, it is recommended to pair Greek yogurt with blueberries. Choose sugar free and skim yogurt, as blueberries are rich in anthocyanins and have a low glycemic index. 15 grams of original almonds can also be used as a substitute. Nuts contain healthy fats but the amount should be strictly controlled. Additional meal calories should be controlled between 100-150 calories, with an interval of at least 2 hours between meals.

3. Balanced Lunch

For lunch, it is recommended to pair brown rice with steamed fish and blanched broccoli. Fish provides omega-3 fatty acids, while broccoli contains chromium to help stabilize blood sugar levels. The main food should be controlled within 100 grams and cooked by steaming and boiling. Mushrooms can be added to increase dietary fiber intake and avoid cooking methods such as braised or fried dishes.

4. Vegetable and Fruit Afternoon Tea

Afternoon snacks mainly consist of fresh vegetables and fruits, such as cucumber strips with small tomatoes, or 200g sliced apples. Fruits and vegetables have high water content and are rich in vitamins, which can alleviate hunger without adding too many calories. Avoid juicing fruits for consumption, as intact fruit flesh can better slow down sugar absorption.

5. Light Dinner

For dinner, we recommend bean curd vegetable soup with 50g Mantou of coarse grains. Bean curd provides vegetable protein, and a variety of vegetables ensure the intake of micronutrients. Seaweed, seaweed and other algae can be added to the soup to increase satiety. Dinner should be completed 3 hours before bedtime and avoid consuming root vegetables with high starch content.

When implementing small meals and multiple meals, it is important to note that the total daily calories should still be lower than the consumption. It is recommended to allocate 30% of the calories for breakfast, 35% for lunch, and 25% for dinner, with each additional meal accounting for 5%. Priority should be given to high protein, high fiber, and low glycemic index ingredients in food selection, and cooking methods are mainly steaming, boiling, stewing, and mixing. Simultaneously, engage in aerobic exercise for at least 30 minutes daily and regularly monitor changes in body fat percentage. When experiencing discomfort symptoms such as dizziness and fatigue, it is necessary to adjust the diet plan in a timely manner.