🥗 Effective Meal Principles: A Fat-Loss–Focused Diet Guide

✅ Balanced Nutrition per Meal

Protein: 30–40g 🥚
- → Prevents muscle loss and promotes the release of GLP-1, a key satiety hormone
Dietary Fiber: 10 g or more 🥦
- → Stabilizes blood sugar and supports gut health
Healthy Fats: 10–20 g 🫒
- → Supports hormonal balance and helps maintain fullness

1️⃣Vegetable-Forward Protein Plate 🍳🥬

Base Components
- Stir-fried cabbage, broccoli, and bell peppers
  - 1 teaspoon olive oil (for cooking or drizzled at the end)
- 2–3 eggs (boiled, fried, or scrambled)
- Protein Options
  - Tofu or soft tofu (200 g)
  - ❌ If tofu isn’t your thing → mackerel or salmon (150 g)
- Optional Fiber Boost
  - ½ apple with the skin on 🍎
  - A handful of blueberries 🫐

2️⃣ Greek Yogurt Parfait🥣

Ingredients
- Greek yogurt (200 g)
  - → ~20 g protein
- Chia seeds (1 teaspoon)
- Mixed nuts (20–25 g)
  - Walnuts / macadamia nuts / almonds
- A handful of berries (blueberries recommended)
- A pinch of cinnamon ✨
Pairs Well With
- Lemon water 🍋
- Apple cider vinegar
- A small amount of olive oil (optional, surprisingly good together)

3️⃣ Oats & Legume Protein Bowl 🌾🫘

Ingredients
- Toasted oats or rolled oats (40–50 g)
- Unsweetened Greek yogurt or plain yogurt
- Chickpeas (~50 g)
- Vegetables + olive oil
  - → Stir-fried or served as a salad
- 👉 A very well-balanced combination of carbohydrates, protein, and fat

4️⃣ Korean-Style Diet Meal 🍚🐟

Base Components
- Grains
  - Mixed whole-grain rice
  - → Oats, kamut, farro, brown rice, barley
  - → Chickpeas / lentils / black soybeans
- Side Dishes
  - Seaweed (wakame, kelp, hijiki)
  - Cold-pressed or low-temperature pressed perilla oil / sesame oil
  - Apply the same oils to seasoned vegetables (namul)
- Protein Choices
  - Eggs (fried, scrambled, or steamed egg custard)
  - Fish (mackerel, Spanish mackerel, salmon)
  - Meat (based on preference)
  - Seafood (stir-fried or steamed)

😮‍💨 What to Do If You’re Still Hungry

Before Meals
- Vinegar / lemon water / cinnamon
- Drink one full glass of water first 💧
Smart Snack Options
- Roasted beans
- Cucumber, carrot, or celery sticks
- Cherry tomatoes
- Boiled eggs

🔥 Fat-Burning Boost Strategies

1️⃣ Sleep 😴

7–8 hours per night
If sleep-deprived → at least 15 minutes of daylight exposure ☀️
- → Activates serotonin

2️⃣ Pre-Sleep Routine 🌙

3️⃣ Supplements (Optional)

4️⃣ Exercise Strategy 🏃‍♀️

Morning cardio
- ✔ Recommended if you already have muscle mass
If muscle mass is low:
- → Exercise before dinner, then eat at home afterward
Lower-body strength training is essential
- Activate mitochondria & AMPK
High-intensity interval training (HIIT)
- Cycling / stepper / stairs
- Near maximum heart rate

5️⃣Water💧

6️⃣ NEAT (Non-Exercise Activity Thermogenesis)

7️⃣ Post-Meal Habit 🚶‍♀️

Iridescent Seraphim