Martyr! Heavy 70 To 58 Within 4 Months EP 4 (Take Food) 🍖🥗

🥗 Let's go to the food pass ~

To lose weight according to our goal. Personally, we see food as very important. We value 80%.

Disclaimer ⚠️

But!!!I have to say that we are not nutritionists, do not eat clean, do not count cal, do not have logic or any fixed rules, do not calculate this much protein, exactly this carb, exactly no 😂

🥰 Our principle of eating is very simple, "focus on anything useful" on the body. With us being lazy to sit and count the cal to compute, blah, blah, like something simple because focusing on sustainable repetition, keep doing it without requiring a fixed definition, so we don't eat that much. We usually do this.

1. Morning: Breakfast for us is quite important. It does not matter that it is said that breakfast is important as I said. For us, we want to start the day with quality + energy left throughout the day. And want good things to enter the body first in the morning. It makes us feel that. Well, good things will definitely follow. So our breakfast will be healthy.

🍖 Most of our foods are usually protein-oriented.

- Shrimp, Natto, chicken breast, fish, boiled eggs, human eggs, Onsen eggs. We often like to do it because it's easy to do, fast, no need to think a lot.

🥒 Green leafy family

- We usually take a glass of superfood vegetables and extract them in the morning. - > Cale Serary Green Apple Japanese Cucumber Ginger Lemon < - Make a drink every morning. There will be a Ginger shot to drink.

- If the vegetables used to eat with the meal are cucumbers, tomatoes, carrots, boiled or sometimes salad vegetables, cosps, all of which are our favorite vegetable family, it makes us eat every day.

🥪 Karb.

- I confess that I don't like to eat, but if I want a pack of 11 or if I want a round bottom, I have to get in. I try to eat to load a lot of carbs. And when I go to the weight to get lift, I just started to eat seriously. At first, I eat white rice, but it is suggested that trying brown rice is more useful, so I gradually adjust it.

- Carbs that we often eat regularly and like and do often are purple, Japanese oily, bananas, whole wheat bread. Alternately, delicious, beneficial.

🍓 Vitamins and mineral salts.

- We often eat berries, strawberries, blueberries, cherries, and all these things. Or if there are no days out, eat something easy to find on the market, such as oranges, guavas, dragons and so on. Eat it with morning yogurt is great.

🫒 Good fat.

- This is an avocado that I regularly eat. I used to eat 1 tablespoon of olive oil in the morning and didn't survive. Ji Ji Ra Ji Sing 😂😂 We took advantage of it better, so I took it as an avocado. Half a child every day is very good. The health check came out a lot more fat.

Additional:

- During the day, we will focus on drinking protein. If you feel that our protein is not enough or not enough, it is easy to focus on it as usual. Protein in Seven depends on which brand, but if we will eat Hooray brand.

- Before running / weight, the carb will be loaded before 1 hour, such as banana, purple, 2 sheets of whole wheat bread, something like this. After working out, compress the protein, so repair the body.

- If you don't cook yourself and eat outside, focus on protein.

2. At lunch: We focus on carbs. Mostly eat a lot of rice, but the lack is protein. Chicken breasts, eggs, something like this, a little vegetables. Often eating menus are like chicken rice (tell the seller that the meat does not take the skin. Ask for white rice, not rice. Dip on the dipping sauce), chestnut on pork / chicken, focus on vegetables, and one empty rice, etc.

3. Evening: Dinner Most of us do not exercise because we often leave in the morning, so we mainly focus on protein and vegetables. Carbs are still eating but reducing the amount. The menu is usually eaten, such as boiled vegetables and steamed fish, burned shrimp with a cup of rice + many melons than fresh. 1 piece of hot salmon with grilled or boiled peelings, etc.

🌸 Sheetday

In 1 week, we usually give ourselves 1-2 Sheetdays. In that day, we are a dessert line, so cakes have to come, milk tea, desserts are the same, but we just cut down some things, such as milk tea, and cut off the legs, and order 25% sweet. Like our favorite cake, choose the most helpless cake menu in the cupboard, hahahaha. Or choose a dessert like clean dessert. Healthy too. Not too tight.

Finally ~

We attach a picture of food as an example that we really eat as an idea. The picture is not beautifully composed. Accent on real eating. Actually, eat by yourself every day.

It's all over with food. Anyone who has a delicious and healthy menu can share it. 🥰🥪🍓💗

# Calories in food # Lose weight yourself # Bariatric # Fat reduction # Eating schedule