讀後心得

Chen Yi Ru, a former member of Fahrenheit, has recently shared his exercise and diet on the internet, becoming a health role model for netizens. His weight loss dietary principle is that breakfast accounts for 40%, lunch for 35%, and dinner for 25%. He consumes 150g to 200g of fruit daily and drinks over 2 liters of water, emphasizing the intake of whole foods and reducing condiments. Breakfast includes boiled eggs, boiled meat, spinach, and whole wheat toast, with a preference for light flavors. For lunch, he chooses pan-fried salmon and brown rice, and during snack time, he drinks high-protein beverages. Dinner typically consists of a healthy meal box containing black rice, legumes, and chicken breast. He has planned a week-long fat loss meal plan, ensuring each meal is balanced and nutritious. Additionally, he encourages everyone to pay attention to their dietary content to maintain a good physique.

Geng Yi Ru, formerly a member of Fahrenheit, recently shared his exercise and diet plan online, and his weight loss recipes have been very popular among netizens. Everyone praises him for maintaining a fresh image in his forties, which makes people want to follow his dietary methods to maintain their figures. So what does his daily meal arrangement look like?

Geng Yi Ru's dietary principle is that the proportion of three meals a day is: 40% for breakfast, 35% for lunch, and 25% for dinner. He consumes three types of fruits daily, controlling the total amount between 150g to 200g to avoid excessive sugar intake. Additionally, he drinks more than 2 liters of water every day and tends to choose whole foods, reducing the intake of seasonings, prioritizing high-quality carbohydrates, high-quality proteins, and dietary fiber, and consuming fruits in moderation.

Geng Yi Ru's weight loss breakfast recipe includes: boiled eggs, boiled meat, and boiled broccoli and spinach. His breakfast portion is relatively large, paired with soy milk, 100g of boiled meat, boiled eggs, spinach, broccoli, two slices of whole wheat toast, blueberries, tomatoes, and strawberries, all based on nutritious ingredients. If the boiled food tastes bland, he suggests sprinkling a bit of sea salt. He emphasizes that enjoying the natural sweetness and lightness of food is great.

For lunch, his weight loss recipe includes: pan-fried salmon, boiled broccoli, and brown rice. The portion for lunch is somewhat smaller than breakfast; he usually uses a small amount of olive oil to fry a piece of salmon, paired with boiled green broccoli and a fist-sized amount of brown rice (as a high-quality carbohydrate), along with about 50g of fruit. He suggests cooking more brown rice at once and then storing it in the fridge for easy microwave reheating later.

As for the afternoon snack, he usually does light exercise around 3 PM. After exercising, he returns home to replenish protein. He mixes a spoon of protein powder with a banana and 300cc of water. If he prefers a richer texture, he can add 7.5 to 10g of raw cocoa powder, creating a drink that is both satisfying and delicious.

If he has work in the evening, he chooses a healthy meal box for dinner, which typically includes black rice, legumes, chicken breast, avocado, pumpkin, and lettuce. If the amount of lettuce is insufficient, he will supplement it with vegetable juice. Although whole vegetables and fruits are better, it is acceptable to occasionally drink vegetable juice when working outside and unable to prepare them himself.

Below is Geng Yi Ru's weekly weight loss meal plan:

• Monday Breakfast: 2 eggs, 200g boiled spinach, 100g boiled beef, 50g fruit, 2 slices of whole wheat toast, 1 cup of soy milk
• Monday Lunch: 1 piece of pan-fried salmon, 200g boiled broccoli, 50g fruit, fist-sized portion of mixed grain rice
• Monday Snack: 1 cup of protein powder (1 banana, 1 scoop of protein powder, 10g raw cocoa powder, 300ml water)
• Monday Dinner: black rice, steamed pumpkin, chicken breast, 50g fruit, 100g lettuce
• Tuesday Breakfast: 2 eggs, 150g unsweetened yogurt, 30g cereal, appropriate amounts of blueberries, appropriate amounts of nuts, 10g cocoa powder
• Tuesday Lunch: 1 piece of glutinous corn, 200g stir-fried vegetables, 200g beef stir-fry with onions, 50g fruit
• Tuesday Snack: 1 protein bar, 1 cup of milk or soy milk
• Tuesday Dinner: fist-sized portion of black rice, stir-fried broccoli, 150g boiled shrimp
• Wednesday Breakfast: 1 piece of glutinous corn, 1 cup of milk, 2 eggs, 50g fruit
• Wednesday Lunch: fist-sized portion of mixed grain rice, shrimp stir-fried with broccoli, 50g fruit
• Wednesday Snack: blueberry banana smoothie (50g blueberries, 1 banana, 1 scoop of protein powder, 300ml milk)
• Wednesday Dinner: steamed pumpkin, pan-fried skinless chicken breast, 150g oil and vinegar lettuce
• Thursday Breakfast: 1 steamed sweet potato, 1 cup of black coffee, 2 fried eggs, 50g fruit
• Thursday Lunch: fist-sized portion of mixed grain rice, 100g boiled beef, stir-fried broccoli, 50g fruit
• Thursday Snack: 1 pack of mixed nuts, 1 cup of milk
• Thursday Dinner: 1 piece of glutinous corn, boiled spinach, stir-fried chicken breast
• Friday Breakfast: 2 eggs, 2 slices of whole wheat toast, 100g boiled beef, half a small cucumber, 1 cup of milk
• Friday Lunch: 1 piece of pan-fried salmon, 200g boiled broccoli, 50g fruit, fist-sized portion of mixed grain rice
• Friday Snack: 1 cup of protein powder (1 banana, 1 scoop of protein powder, 10g raw cocoa powder, 300ml water)
• Friday Dinner: black rice, steamed pumpkin, chicken breast, 50g fruit, 100g lettuce
• Saturday Breakfast: 2 eggs, 1 steamed sweet potato, 1 cup of black coffee, 100g boiled broccoli, 50g fruit
• Saturday Lunch: 1 piece of glutinous corn, 200g stir-fried vegetables, 200g stir-fried celery and meat, 50g fruit
• Saturday Snack: 1 protein bar, 1 cup of milk or soy milk
• Saturday Dinner: fist-sized portion of black rice, 150g boiled broccoli, 150g boiled shrimp
• Sunday Breakfast: 1 steamed baby pumpkin, 1 cup of milk, 2 eggs, 50g fruit
• Sunday Lunch: fist-sized portion of mixed grain rice, 1 piece of pan-fried steak, 200g broccoli
• Sunday Snack: dragon fruit banana smoothie (half a dragon fruit, 1 banana, 1 scoop of protein powder, 300ml milk)
• Sunday Dinner: steamed pumpkin, pan-fried chicken thigh, oil and vinegar lettuce, 50g fruit