For this blog, I’ll share the recipe I’m working on in a week for the 16+8 diet. The most basic dietary formula is that a meal must be accompanied by quality carbohydrates, protein and dietary fiber. This formula, which I also mentioned in a previous blog, can be augmented with a meal of low-sugar fruit in the meantime. No matter which weight loss method is all based on the difference in calorie intake, only the calories consumed are greater than the calories ingested in order to achieve weight loss. 16+8 is not the same as a diet nor does it allow you to overeat for 8 hours, keep a healthy normal diet for 8 hours and avoid too many carbohydrates and sugars!

Breakfast: Quality Carbohydrate + Protein + sugar-free drinks

Lunch: Quality Carbohydrate + Protein + Vegetables

Dinner: Protein + Vegetable +Quality carbohydrate (optional)

Additional meal: Original Nuts 10g / Sugar Free Drink 200ml / Low Carb Fruits / Low Carb Snacks

• Quality Carbohydrate: purple potato / corn / taro / sweet potato / yam / soba noodles / whole wheat bread / oats / mixed grain rice / quinoa / pasta
• Protein: shrimps/chicken breast/beef/eggs/any kind of fish
• Veggies: All green vegetables/various kind of mushrooms/carrot/tomato/bean sprouts / baby cabbage / winter melon / purple kale
• Sugar-free beverages: milk/coffee/apple cider vinegar/sparkling water
• low-calories fruits: kiwi / dragon Fruit / small tomato / apple / pear / blueberry / grapefruit / cherry

Note:

1. Always eat enough, don’t go on a diet, don’t only eat vegetables every day
2. Eat what you want to eat, control the amount can be, appropriate to reduce the main meal
3. Keep a good attitude, weigh yourself once a week or once a month.
4. Pay less attention to the number of body weight and more attention to the change of body circumference.
5. Go to bed early, wake up early, drink more water and do not eat three hours before bedtime.
6. Reduce snacks and junk food
7. Stand against the wall for 15 minutes or take a walk after meals to promote digestion.
8. Always consume carbohydrates and don’t replace meals with single categorical foods.
9. Use flaxseed oil, olive oil or coconut oil for cooking.
10. Drink dark coffee, apple cider vinegar can suppress appetite. When you want to overeat, look at the pictures of beautiful women for motivation or blue food pictures.