No need to pin a pen, just know the main nutrients, can lean if you make an IF and choose to eat. ‼️

1 g carb nutrients provide 4 calories of energy.

1 g protein nutrients provide 4 calories of energy.

1 g fat nutrients provide 9 calories of energy.

❌ Monoculture Carb. Once in a while, eat a tee because it stimulates high insulin. Sugar swings up fast and down, such as sugar, syrup, condensed milk, white bread, bakery, cookies, soft drinks, brew water, nectar, sweet capu, sweet espresso, sweet smoothies, sweets, etc.

✅ Eat complex carbs. Eat every day, but should limit the amount and should not eat on an empty stomach. Eat after eating vegetables & protein complex carbs. Slowly stimulate insulin. Have fiber, vitamins, minerals. Higher than monocarbs is more useful than monocarbs.

Complex carbs, such as hybrid non-polished rice (brown rice, berry rice, dripping conch rice), 5 colored beans, boiled oily, boiled oily, potato, corn, sweet oily, carrots, pumpkins, chick beans, etc.

❌ bypass low-quality proteins that go through high production processes, have a lot of different substances, and don't know what meat is inside, such as pork, meatballs, sausages, fast food, crabs.

✅ choose to eat high-quality protein, such as chicken breast, chicken ridge, various fish (not counting collards, not counting salted fish), inner pig, outer ridge pig, chicken egg, tofu, seafood, etc. (bypass frying)

❌ bypass chimantrans, such as margarine, margarine, white butter, shottenning, prosthetic cream, bakery, cookies, roti, etc.

✅ eat good fats such as shotfish, salmon, mackerel, sardines, tuna (canned fish), avocado, olive oil, various hard-shell nuts (walnuts, almonds, pizzachios), darkshocolates, cascounts, authentic cacao, authentic cocoa.

Fatty acids are easy to remember.

▪ ❄ SAT fat / saturated fat is saturated fatty acid, not much edible in 1 day, limited to no more than 20g per day.

Very common in oily animals, animal skins, such as pork, chicken skin, pork belly.

▪ ❄ unsat fat / unsaturated fat is unsaturated fatty acid. It is good fat.

Lean eaten menu example

▪ ❄ Tuna Vegetable Salad + Avocado + Fried Egg + Soundow Bread

▪ ❄ Egg Stir-Fried Cucumber + Grilled Fish + Quinoa or Brown Rice

▪ ❄ White Lettuce Freshwater with Chopped Chicken Breast Tofu + Egg Stir-fried Pumpkin

+ Quinoa or brown rice

▪ ❄ Stir fried chicken breast basil + fried egg + shrimp curry + quinoa or brown rice

▪ ❄ Boiled Vegetables + Pumpkin + Grilled Fish + Home Made Chili Water + Beans 5 Color Boiled

etc.

🍊🍋🥦🥬🥒🥕🍍

Vitamins, minerals, are very common in fruits, vegetables, and are mixed in virtually any non-processed / underprocessed food.

😊, slow down, no risk, yo-yo would be better, fast down, fast down and bounce back. Whoever agrees, type, agree.

Do not forget to flip the back of the label, read ingredients, read nutritional information before eating. If the body is very small, can do like us. We will take a picture and expand it. According to the long-sighted person 🤣

➡️ Ask for the voice of the person who reads the label regularly. Print. Read.

➡️ people who start reading labels, print, read

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# lifegolean # IF and Oscar # fyp # Foryou # foryoupage