Give out a diet guide that is simple and practical for people who do not have time to choose to be the perfect figure!
How to lose weight with diet You don't have to cook yourself! Do not buy clean food! Focus on easy to find, convenient, can actually be a student. Or office people who do not have time Can have a good figure.
To lose weight successfully, in addition to exercise What is more important is Food control If choosing to eat foods that are friendly to weight, it will help us to lose weight. But many people have tight missions. Both studying a lot Working so hard that you rarely have time to cook for yourself. Can only buy food outside the home to eat The figure is so plump. Finally, the intention to lose weight has to be abandoned unfortunately.
Ah ... but I really want to say that even if we didn't cook ourselves Clean or eat like other people we still eat healthy foods that are easy to eat, even a restaurant to order it as your member ID 4084617 Pat thousands of web sites com. Introducing a simple dietary guide that is practical for beginners / office youth / students / people who don't have time. It is clear to guarantee that you can just choose to be the perfect figure!
Guide "Simple diet, real work, full version (menu / method)! Hand in hand! "Beginners / Office youth / Students / No time by member number 4084617, member of Pantip.com website
Hello everyone Today, Phatra will share a diet trick to get in shape, get in shape, don't have to cook yourself! Do not buy clean food! Focusing on easy to find, convenient and practical
(** For anyone who does not know Phatra, asks permission for a rough brief. Phatra used to be fat before, but can reduce it within 2 months from that day until today, it has been almost four years. Read more in this thread. https://pantip.com/topic/36917872 )
This post was born from Phatra's real life. From school to the working age never experience life on the other chill yet
I studied engineering. Study hard / read hard / travel hard (This one may not be related to 555). Currently working in the office and there are many other activities.
With this way of life Phatra chose to find a way to lose weight and control the weight that is suitable for his life.
Which Phatra believes that it will definitely hit the lives of many people
First of all, you must have an understanding of "Dieting first"
Phatra would like to divide it into 3 parts.
- Part 1 Basic principles must be understood first.
- Part 2 List of things to eat and what not to eat
- Part 3 delve into each food menu to go through
3 digits. Remember! Completely covered.
1. Control the amount of food.
- Don't make too much! (Eat a good diet, but eat a lot and get fat anyway. >> Some of the excess calories will be stored as fat.)
- Don't be too little! (Eat too little, the metabolism system is actually thinner, but in the end it will be healthy yo-yo)
(In this section, if going deeper, I'd like everyone to try to visit the website Anything from Google In order to find their own TDEE and BMR)
- TDEE (Total Daily Energy Expenditure) is the value of the total energy used on a daily basis.
- BMR (Basal Metabolic Rate) is the minimum metabolism required for your daily life. Emotions are as if lying still requires this much energy)
2. The nutrients must be complete. * Focus on protein and vegetables - fruits Cut down on flour and sugar, avoid bad fats
- eat complete macronutrients (carb / protein / fat).
** Do not do things, do not do flour, do not eat fat, do not take it. Think about the balance. If not, our body will be absent.
** We do not refrain, but use a reduction! For people who are losing weight, Phatra focuses on protein content 45-50%, carb 25%, fat 25%.
- Do not be lacking vegetables and fruits.
** Vegetables and fruits help us get full in less calories + vitamins, minerals.
** Be careful about fruits Should be selected with less sugar.
** Fiber helps the digestive system and also helps in reducing the absorption of sugar / fat. Don't give it too soon)
3.Use a supplemental diet to reduce fat more (e.g. IF (Intermittent Fasting) / Ketogenic Diet).
>> This is an optional option, you can do it or not. Phatra has chosen to use the IF method, in the next thread, Phatra will tell you how to do IF.
PART 2 Things you should eat and shouldn't eat
I would say that these lists are very helpful in keeping my mind. (For people just starting out Try starting from avoiding these things first) In addition to making obesity. And also adversely affects long-term health
What to avoid The things you must not eat, if you do, abstain, and avoid these things can help a lot. (Can eat in small quantities Enough to disappear)
- Fried (high calorie and trans fat ) >> Grilled or boiled instead.
- Fast food (high calorie and trans fat) >> some menu can be eaten.
- Bag snacks (high calorie / high trans fat / high sodium, not full, useless) >> eat fruit, sugar Low substitute
- Dessert Bingsu ice cream (High calorie, Super high sugar)
- Soft drink / Sweet drink / Milk tea (High calorie , Super high sugar)
- Bakery, Cake, Croissant, Cookies etc. (Calorie High in sugar, add margarine, most of which contains trans fat)
- Alcohol / Beer (calories per glass Per can, not a little, if more than 3-5 glasses unconscious)
- Buffet (it doesn't control the quantity at all)
. (Some of these can eat But don't have to eat it often)
What to eat Phatra has simple principles ** Focus on proteins and vegetables - fruits. Eat good fats, not bad fats. Cut down on starches and sugars Let's see the details.
- Focus on high protein - Order low calorie dishes and add protein - Add boiled egg / Poached egg / White meat such as chicken breast, fish or if going pork or beef, choose less fatty portions or cut them out. Or order a protein-based menu - steak / chicken breast sandwich)
- Reduce the flour - Usually the problem is Eating too much flour and sugar ** Reduce rice from normal to 1/2 or 3/4 from the original.
- Eat whole wheat flour - Brown rice and whole wheat bread >> There are vitamins and minerals including fiber than polished powder. Help to be pregnant too
- Eat good fats - vegetable fats, avocado / almonds / chia seeds / olive oil / coconut oil. (** Fat from animals, bacon, eat some 10% of the fat you should not eat at all, trans fat from fast food, frying and bakery)
PART 3 Insights into each menu and the list of lovely foods
16 menu items to eat and trigger selection.
1. Suki Nam and Dried Suki (Dried sukiyaki is higher cal, but you can eat some if you want)
2. Various yum menus that are not instant noodles (Add boiled eggs to get protein and good fat) ex: Spicy Glass Noodles Salad with canned fish and boiled egg salad
3. Boiled eggs / Boiled spicy)
4. Porridge (should add meat to add eggs)
5. Porridge (should add meat, such as add fish)
6. Salad (choose clear dressing or if it is cream + Add protein, such as chicken breast / tuna, be careful with extra toppings, too much is not good. Some people added fried chicken. (Noi, calories, puff)
7. Kaolao with vegetables and lots of meat without fried garlic
8. Vermicelli in clear water Do not add fried garlic
9.Mixed Vegetable and Chili Paste Set (Don't forget to add protein with boiled eggs or steamed mackerel)
10. Grilled fish steak / grilled chicken. (You don't have to eat french fries Instead, eat more salads)
11. Boiled eggs / poached eggs
12. Fish maw
13. Miang Pla Pao / Larb Moo Som Tam (I really need to be careful about sodium, eat a little bit)
14. Salmon sashimi / Tuna sashimi
15. Chicken breast sandwich / Tuna
16. Choose boiled egg / poached egg Instead of fried eggs and omelettes (Because fried eggs and omelettes are soaked in oil)
** Meal plan table, like this (it's a simple example, you can adapt it to suit each individual)
** The amount depends on TDEE of each individual and activity. Can be added to suitably
** Emphasize repeatedly, we can eat the things that we want to eat. In the amount that is not too much, but mainly we choose good food (eat well 80%) has helped a lot.
Including menus in Seven that are suitable for people who lose weight.
- Milk / yogurt choose natural flavor and less sugar (** in the case of sour milk / soy milk Usually they put a lot of sugar. Choose a low sugar formula)
- Green Tea Sugar 0%
- Sweets >> Jele Beauty / Taro / Entre / Bento / Roasted Seaweed (** they eat only a little Sweets are snacks.)
- Japanese edamame
- Good fats such as almonds / peanuts / sunflower seeds
- Seven fruits such as apples / guava (** must admit that the price is high And the chemicals they contain to maintain freshness)
- bananas (eat now / eat before exercise)
- bread wheat
- granola
- salad
- boiled egg / egg
- rice / rice. Riceberry
- canned tuna (can be used to make sandwiches or eat salad)
- canned fish (canned fish salad or canned tom yum The sauce can be removed to reduce the sodium)
- CP delight food (Chicken breast / Clean
bento ) - Porridge / Porridge (Good low cal and egg in seven to add protein)
A la carte, very high cal (approximately 500 kcal up).
Can order some, but should not be a regular menu.
- Various fried rice (American fried rice *)
- Chicken rice (especially fried)
Fried egg basil rice - Pad Thai fresh shrimp
- Fried soy sauce noodles
- Pork leg
rice
- Omelet rice
- Crispy pork kale rice - Chicken Biryani
- Red pork rice / Crispy pork (Both pork + rice + sauce + egg)
25 Trick Order food to be. Can help you lose weight!
1. Drinks ordered to be unsweetened or choose less sugar recipes. No need to add additional toppings (want to eat milk tea, order is not sweet No pearl - can reduce more than 200 kal.)
2. Coffee, choose black coffee (the most mocha cal)
3. Tea - green tea 0% sugar
4. Milk / yogurt natural flavor (sour milk seems to be skinny But sugar is very high Choose a low-sugar recipe.)
5. Yogurt, choose high-protein Greek yogurt.
6. Fat, choose good fat (salmon, olive oil).
7. Peel off to reduce calories.
8. Not fry. All (boiled / grilled / stewed / grilled)
9. Noodles, order Kaolao or vermicelli
10. Noodles without fried garlic
11. Noodles or soups, choose clear water (no additional cooking, reduce sodium, reduce body sugar, no swelling)
12 .Choose lean meats (Fish / chicken breast / shrimp / pork or lean meat)
13. Do not pour dipping sauce, use dipping sauce
14. Clear salad dressing
15. Bento / Taro / Entre (Sodium much to drink and eat just enough as I lost)
16. Do not eat a lot of sodium retention is
17. Reduce the carbs from ever eating normally (ex: lower half of the rice)
18. Choose wholegrain flour for example. Brown Rice,
Riceberry 19. Reduce / Eliminate Baking (High Calories from Flour / Sugar and Margarine)
20. Eat More Vegetables in Each Meal
21. Drink More Water. Helps to fill the stomach and help the metabolism
22.If you want dessert, eat fruit instead.
23. Eat low sugar fruits. (Apple / orange / guava)
24. Eat fresh fruit instead of fruit juice (Because fuller)
25. Eat fresh fruit instead of dried fruit. (These are often coated with sugar again).
Finally, what Phatra wants to say is We don't need to eat well at every meal.
Eat well 80% eat as you please 20% (or eat well 70% eat as you please 30% if chill)
Phatra uses these lists as a guide to managing daily calories and nutrients.
There is no fixed rule. To follow exactly this kind of things that we have to create happiness and create results for us as well
Ask if we can eat a cheat meal.
The answer is yes. In general, it is recommended that you eat not more than the original.
Because if we go stuffed with stuff that has been made, it may not be useful.
(For example, Phatra has eaten 200-300 kcal too much)
Phatra believes that whoever you are, can be in good shape!
Find a trick that is convenient and easy to do right here.
And other channels as follows
- Twitter: Oh, I'm fit.
- IG: patlovepats (private)
- the IG: Doitfitdiary
- Line: @doitfit
- the Youtube: Oh, a fitness
