Today we are sharing a 21-day fat loss meal plan, have you all started taking action yet? For fat loss meals, you can leave your questions in the comments for the newbie, let's solve it together. Below we will first answer several questions raised by students.

What kind of oil is better to eat when dieting?

All oils have the same calorie contentaround 900 calories(per 100g), basically no difference, so in terms of calories, you can treat all oils the same way. Therefore, in terms of health, there are some considerations.

What will be produced after fat breakdown?fatty acidsfatty acids are divided intosaturated fatty acids(fat) andunsaturated fatty acids(oil). Saturated fatty acids are at room temperatureblock-likemeat fatthat is, the so-called fat. This type of fat is difficult to consume and will make our blood more viscous, so we should eat less or not eat it.

Plant oilsfatty acids produced areunsaturated fatty acidsThese unsaturated fatty acids are divided into 3 categories, and they have different effects on the body. It's too complicated, and we're afraid of confusing everyone. Newbie summarizes for everyonePlant oils can be eaten like this

Minimize the intake of ω-6 unsaturated fatty acids (such as soybean oil, rapeseed oil, corn oil, grape seed oil, etc.); actively intake ω-3 unsaturated fatty acids (such as flaxseed oil, walnut oil, etc.); can moderately intake ω-9 unsaturated fatty acids (olive oil, sesame oil, etc.) to reduce the intake of ω-6.

Therefore, the newbie usually firstolive oilflaxseed oilcorn oilwill also use, because it's cheap

Do you have to drink yogurt with no sugar?

added sugarharmful and useless to the body, so if you don't want to eat it, don't eat it. Yogurt should be consumed at about 100g per day, and no-sugar yogurt is the best. If you can only buy sugar-containing yogurt, it doesn't have much impact, the calorie difference will not exceed 20 calories. However, it's important to note thatlactic acid bacteria drinkis not yogurt, but a beverage, don't buy it!

The no-sugar yogurt is basically sweetened, and only a small amount is needed to make it sweet, so the calorie content is relatively low. Of course, if you can make no-sugar yogurt yourself, it's the best. If you don't like the taste of no-sugar yogurt, you can mix it with fruit, which is both delicious and nutritious. No-sugar yogurt, Newbie said beforehereagain remind everyone, before making yogurt, you must use boiling water to sterilize the container. If there are foreign bacteria, you will have diarrhea.

Below is today's three mealsBreakfast: Quinoa rice, tomato and egg, low-fat milkMain ingredients:

Quinoa rice 100g (cooked), one egg, tomatoes 200g, low-fat milk 200g, plant oil 5g

Quinoa rice, tomato and egg recipes are in the previous few days, if you forget it, please check it out. Quinoa rice is the leftover from the previous day, you can cook a dish and eat it in 10 minutes, which is a fast breakfast with a full stomach.

Lunch: Black pepper noodles, pan-fried bass fishMain ingredients:

noodles 40g, vegetables 300g (cabbage, onion, carrot, shiitake mushrooms), bass fish 120g, plant oil 10g

Production method:

1, cut the bass into small pieces, add a little and salt, marinate for 10 minutes2, pour 5g plant oil into the bottom of the pan, coat the fish with a thin layer of starch, and then put it into the pan to sear until it changes color

3, cook the noodles until no hard core, drain the water and set aside

4, wash the vegetables and cut them into small pieces like this

5, pour 5g plant oil into the pan and stir-fry the vegetables until soft, then add the cooked noodles, black pepper sauce and stir-fry evenly

This black pepper sauce is made by ourselves, and the calorie is controllable. You can also add soy sauce and old soy sauce to season it, which is colorful and flavorful.

Dinner: 100g yogurt, one pear, 10g nuts

Newbie was not hungry at noon, so he only ate half of the meal, and he finished eating after he was hungry in the afternoon. So he ate less at night. You can adjust the amount of food according to your situation. Don't force yourself to eat when you're not hungry. Remember that weight loss is not just one meal, you need to control the nutritional balance and calorie intake of the whole day.

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