Bulletproof coffee step 4-calorie intake ratio the correct way to eat the other two meals except bulletproof coffee

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Why don't you have a stomachache when drinking bulletproof coffee? How to make bulletproof coffee, do you have to choose grass cream?

1. High fat: 50-70% of all calories

Basically, you've read my article.

It is already known that eating more fat will not make you fat.

As long as you eat high-quality fat onion46.gif

When you eat enough high-quality fat and go with very low carbohydrates

Instead, your body will learn how to use fat as fuel effectively.

For boys, it's about 120-150 grams of fat.

For girls, it's about 90-120 grams of fat.

But the actual intake still varies from person to person.

After all, everyone's weight, activity, genetic hunger.

It's all different!

So what's listed here is a rough idea

It is suggested that you can start with ±20 grams and try to find out what is right for you.

Attention! Bad fat will make you fat!

So what you need to eat is high quality fat.

Please don't eat a lot of bad fat and get fat and say it doesn't mean that eating more fat won't make you fat.

Then I don't know how to answer you.

While high-quality fat is good for the brain, organs and cells, it will make you think more quickly and clearly.

The brain needs high-quality fat as fuel!

And good fat should meet two requirements: 1. The shorter the fat molecule, the better. The more stable the fat, the better

two。 Moderate amount of protein: 20% of all calories

Based on the experience of the bulletproof founder

He has tried a high-protein diet. He does lose weight, but he can't go down when he is too thin to a certain extent.

And it's hard to maintain an inflamed body.

He also tried a low-protein diet, but with too low protein, he found that it was not healthier in the long run.

So!

The intake of protein should be moderate. It's not good to go too far.

But like fat.

Protein should also try to absorb high-quality protein.

As for which proteins are of high quality

Just...

So how much protein do you eat every day?

This is the same as the above concept. Each person's state is different and needs to be adjusted by himself.

Generally speaking

About one kilogram of body weight can consume 0.7-1.65 grams of protein.

This is only a rough estimate, or you need to try it yourself before you know how much protein you need.

3. Lots of vegetables: 20% of all calories

I don't know if anyone has the same doubts as me.

Why do vegetables account for 20% of all calories

What about "a lot"?

Because vegetables have very low calories.

So if you want to eat 20% of the total calories, that's actually a lot of onion63.gif.

Basically, vegetables are good, so please eat as many and all kinds of vegetables as possible.

But! There are some things to pay attention to.

The vegetables here mostly refer to leafy vegetables and cauliflower.

Such as mushrooms (fungus is also mushrooms), string beans and eggplant (eggplant, tomato, sweet pepper, pepper, etc.)

Try not to take it if you think it is possible not to take it in the bulletproof diet.

In addition, there are other amino foods that can never be consumed: soybeans, beans and corn.

Please look forward to the next article for more details.

4. Low bulletproof starch + fruit: 5% of all calories

If weight loss is your main goal

Please avoid these two kinds of food as much as possible

The bulletproof founder's advice is to eat 100-150 grams once or twice a week, that is, about 25 grams a day.

Just like above, how much you want to eat depends on your own state.

In fact, as long as you simply reduce the intake of starch, you will almost lose 094.gif.

In other words, the less carbohydrates you eat every night, the faster you will lose weight!

As for "refined starch": artificial starch products such as cakes and biscuits

These are totally inedible!

But not eating starch at all and a few carbohydrates can help you lose weight.

It's best to replenish a small amount of bulletproof starch at the right time.

So the key point is the selection of ingredients and ingredients!

Bulletproof starch (safe starch) in bulletproof diet are: pumpkin, sweet potato, carrot, carrot, taro, white rice, cassava.

Attention, please! Potatoes, millet and wheat are absolutely inedible!

As for fruit, most fruits contain fructose.

There are four harmful effects of fructose on the body:

1. Fructose is easy to "convert to fat storage".

The liver converts fructose into → glucose or triglyceride.

And triglyceride → will be converted to fat for storage.

So eating too much too sweet fruit will make you fat!

two。 Fructose will make you want to "eat more sugar."

Fructose produces much less satiety than other sugars.

So fructose makes you more impulsive, →, and you want to eat more sugar.

3. Fructose produces "saccharification".

When fructose binds to collagen, it produces saccharification, resulting in toxic saccharification end products.

This end product will make your body easy to age, prone to wrinkles, vascular aging, atherosclerosis.

That's why you say that if you want to freeze your age, diet is very important!

All kinds of sugars basically accelerate aging.

4. Fructose is easy to produce uric acid.

Fructose is bad intestinal bacteria. Some bad bacteria produce uric acid. Too much uric acid can produce gout.

In fact, uric acid decreases faster than reducing meat and fructose intake.

Based on the above four reasons, you can basically eat less fruit.

In principle, the daily amount of fructose + starch is limited to less than 25 grams and the less the better!

If you really want to eat

There are also bulletproof fruits (here are some common in Taiwan): avocado, blueberry, coconut, raspberry, pineapple, strawberry, citrus, pomegranate, grapefruit

Basically, berries are super good.

They have excellent antioxidant properties, but they are hard to get fresh in Taiwan and are usually a little expensive.

As for other fruits,

Personally, I think something not too sweet should be fine.

But still the same, please reduce as much as possible!

I've hardly eaten any fruit since I started a bulletproof diet.

Yes, it is also very rare. It is possible to eat some only in two or three weeks.

And I will choose less sweet fruits.

I don't appreciate any fruit that is too sweet.

5. Intake of carbohydrates → at night

Eat bulletproof carbohydrates at night for two reasons

1. Increase the amount of time the body produces FIAF to avoid storing fat

When you start using bulletproof coffee for breakfast

You should be able to feel that you don't want to eat after drinking bulletproof coffee for 5-6 hours.

But if you switch to carbohydrates for breakfast, it will make you hungry soon. You can try it.

At the same time, it will interrupt the state of intermittent fasting.

Plus starch is the main food for intestinal bacteria.

When you are fasting: intestinal bacteria starve → to produce FIAF → to burn fat

But when starch or sugar enters the intestine: intestinal bacteria satiate → and stop producing FIAF → to store fat.

So it is necessary to feed intestinal bacteria at a specific time of day to increase the body's FIAF production to avoid excess weight.

That's at night!

two。 Sleep better + provide raw materials for tear mucus

The body uses starch and sugar to make serotonin, which relaxes you and promotes sleep.

And the blood sugar produced by eating starch can make the brain function normally during sleep.

Therefore, it can improve the quality of sleep and it is easier for the body to enter the ketone body state.

In addition,

Tears and mucus are made from carbohydrates

So eat a small amount of starch after dinner or after dinner

Can solve the side effects of low-carb diet ─ eyes are too dry

That's about it. Here's the key point of this article--

Bulletproof diet step 4 "Diet basic principles" ─ calorie intake ratio

1. High fat: 50-70% of all calories

(about 120-150 grams of fat for boys)

(about 90-120 grams of fat for girls)

two。 Moderate amount of protein: 20% of all calories

(about one kilogram of body weight can consume 0.7-1.65 grams of protein)

3. Lots of vegetables: 20% of all calories

(try to give priority to leafy vegetables and cauliflower)

4. Low starch + fruit: 5% of all calories

(starch + fruit should be controlled within 25 grams, and starch must be bulletproof starch, fruit can not eat, do not eat. )

5. Intake of carbohydrates → at night

(one of the mysteries of bulletproof diet)

You now know how to make bulletproof coffee and have bulletproof coffee for breakfast

At the same time, with intermittent fasting, the eating time should be controlled at 6 hours.

Plus the calorie intake ratio of this article.

Basically, the degree of completion is 70%.

The rest is in more detail.

The selection of various ingredients and absolutely do not touch the ammonia food

There is also a bulletproof protein diet used in combination.

(why is it called ammonia food? because what Superman fears most is that ammonia is the diet that engineers came up with. Haha)

I wrote these steps in order for a reason!

Is determined according to the degree of importance.

If you don't even bother to prepare bulletproof coffee for the first step,

In fact, you don't have to look at it later. Haha, off603.gif.

First know how to make bulletproof coffee

Prepare all the relevant equipment and ingredients.

Then there is to understand what is meant by high-quality fat.

Because the fat in the bulletproof diet is the key--

Then it comes with intermittent fasting and a 6-hour eating window.

If you do all of the above,

And it should be more or less effective for a period of time!

[harm of bulletproof coffee] bulletproof coffee loses weight? Watch out for side effects. Come first.