讀後心得

Chen Yi Ru, a former member of FLYING V, recently shared his exercise and diet plan, gaining popularity among netizens who praised him for maintaining a refreshing image in his 40s. His dietary principle is as follows: breakfast accounts for 40%, lunch 35%, and dinner 25%; he consumes 150g to 200g of fruit daily and drinks more than 2 liters of water. His breakfast includes boiled eggs, meat, and vegetables, while lunch consists of salmon, broccoli, and brown rice, with a high-protein drink as a supplement in the afternoon. For dinner, he usually chooses a healthy meal box containing black rice, chicken, and more. Overall, his diet focuses on nutrition, complemented by a detailed weekly meal plan that assists in fat loss.

Former member of Fahrenheit, 辰亦儒, recently shared his exercise and diet plan online, along with a weight loss recipe that has gained much popularity among netizens. Many people praised him for maintaining a refreshing appearance at over forty years old, inspiring everyone to follow his dietary plan to stay in good shape. Let's take a look at how his daily meals are arranged!

• 辰亦儒's dietary principles:
  • Breakfast accounts for 40%, lunch 35%, and dinner 25%.
  • Daily intake of three types of fruits, controlling the total amount to 150g~200g, to avoid excessive sugar intake.
  • Daily water intake of more than 2 liters.
  • Consume more whole foods and reduce seasoning.
  • Include quality carbohydrates, proteins, dietary fiber, and a moderate amount of fruits.
• Weight loss breakfast recipe:

  Boiled eggs, boiled meat, boiled broccoli, and spinach.

  辰亦儒 stated that his breakfast is quite substantial, including soy milk, 100g of boiled meat, boiled eggs, spinach, broccoli, two slices of whole wheat toast, blueberries, tomatoes, and strawberries, all of which are nutritious choices. If the boiled vegetables or meat taste bland, a little sea salt can be added. He enjoys the natural sweetness and lightness of morning food, feeling very good.

• Weight loss lunch recipe:

  Pan-seared salmon, boiled broccoli, and brown rice.

  Lunch portions are usually smaller, where he will pan-sear a piece of salmon with a little olive oil, accompanied by boiled green broccoli and a fist-sized portion of brown rice (as quality carbohydrates) along with 50g of fruit. He mentioned that he could cook more brown rice at once, then freeze it for quick reheating later.

• Snack recipe:

  At four in the afternoon, he will drink a cup of high-protein beverage.

  Typically, he simply does some exercise and then has a snack at home to supplement protein, mixing a scoop of protein powder with a banana and 300cc of water. For a richer flavor, 7.5~10g of raw cocoa powder can be added, making this drink not only filling but also very delicious.

• Weight loss dinner recipe:

  When working out, he opts for a healthy meal box.

  The contents usually include black rice, legumes, chicken breast, avocado, pumpkin, and lettuce. If he feels the lettuce portion is insufficient, he might pair it with vegetable and fruit juice; although whole fruits and vegetables are better, it's okay to drink it sometimes when working outside.

• Sample one-week fat loss meal plan:
  • Monday: Breakfast: 2 eggs, 200g boiled spinach, 100g boiled beef, 50g small fruits, 2 slices of whole wheat toast, 1 cup of soy milk.
  • Lunch: 1 piece of pan-seared salmon, 200g boiled broccoli, 50g fruit, 1 fistful of multigrain rice.
  • Snack: 1 cup of protein powder (1 banana, 1 scoop of protein powder, 10g raw cocoa powder, 300ml water).
  • Dinner: black rice, steamed pumpkin, chicken breast, 50g fruit, 100g lettuce.
  • The plan for Tuesday to Sunday continues in this manner, including a variety of healthy ingredients and reasonable portions.