Breakfast: 200ml skim milk, 250ml soybean milk (avoid sweetness), yogurt 125ml (original flavor) (choose 1 variety), and one egg (avoid frying in oil).
Chinese food: fish, shrimp, crab and shellfish (200g) or lean pork, cattle, sheep and chicken (peeled) (100g). While ensuring protein's intake, increase the intake of high-cellulose vegetables by half a catty-1 catty, which can be fried, cold and boiled. Soup (light laver and winter melon soup can be drunk) contains starchy things, such as potatoes, taro, lotus root, vermicelli, corn, sweet potato, yam and arrowhead.
Dinner: cucumber 1-2, tomato 1-2, two raw or cooked carrots, choose one; Stir-fried or cold.
Fruit: 1 fruit (150-200g) am 10, 3 pm.
Water: there is no limit to boiled water or tea during the day, and drink less at night.
Note: 1, oil is the main cause of obesity, so the amount of oil used in cooking should be strictly controlled.
2. Cold drinks and freezing points are high-calorie drinks, which should be strictly controlled, and alcohol and drinks should be avoided.
3. Don't eat staple food (rice, noodles) during weight loss, and other adjustments during the consolidation period must be made under the guidance of a doctor. Please consult your doctor. Snacks are not allowed.
4, insist on 45 minutes of aerobic exercise every day (brisk walking, jogging, swimming, aerobics, all kinds of ball games)
Protein food: fish, shrimp, crab, shellfish, soybean sprouts, soybean milk, tofu, tofu, skim milk, fresh milk; Lean pork, beef, mutton, eggs, ducks, chicken (peeled) and rabbit meat.
Vegetables: white gourd, zucchini, eggplant, tomato, mung bean sprouts, Chinese cabbage, Gracilaria lemaneiformis, celery, cucumber, bitter gourd, fresh mushrooms, Chinese cabbage, spinach, chrysanthemum morifolium, lettuce, pea seedlings, green onions, green garlic, winter bamboo shoots, loofah, peppers, fresh watercress, spinach, leeks, rape and so on.
Fruits: oranges, apples, strawberries, pears, pineapples, watermelons, peaches, plums, apricots, grapefruit, kiwi fruit, yacon and papaya (bananas, durians, persimmons, longan, lychee and sugarcane are not allowed).
Food PH value
1, what is the pH of food?
The acidity and alkalinity of food refers to whether the inorganic salts in food are acidic or alkaline, which is simply the chemical properties of the final products after human digestion and metabolism. So sour food is not necessarily acidic. General metal elements such as sodium, calcium and magnesium are alkaline in human body, and foods containing more of these elements are alkaline foods; Some foods contain more nonmetallic elements, such as phosphorus, sulfur and chlorine. After oxidation in human body, acidic free radicals with anions are generated, which belongs to acidic food.
2, food pH daquan
Generally speaking, fresh vegetables, fruits and coarse grains are alkaline, while animal foods and fine rice flour except milk and animal blood are acidic.
Neutral food: oil, salt, coffee, tea, etc.
Alkaline food
Weak alkaline food: red beans, radishes, apples, Chinese cabbage, onions, tofu, potatoes, Chinese cabbage, Lu Xun, bamboo shoots, peas, shavings, pumpkins, lotus roots, pears, bananas, pineapples, cherries, peaches and burdock.
Moderately alkaline food: dried radish, soybean, carrot, tomato, banana, orange, pumpkin, strawberry, protein, dried plum, lemon, spinach, etc.
Strongly alkaline foods: grapes, tea, wine, kelp buds, kelp, etc.
Acidic food
Weakly acidic food: ham, sugar, cream, eggs, soft-shelled turtle, shrimp, abalone, clam, macaroni, chocolate candy, fried food, onion, fried chicken, white rice, peanuts, beer, wine, fried tofu, laver, clam, octopus and loach.
Moderately acidic food: ham, bacon, chicken, tuna, pork, eel, beef, bread, wheat, cream, horse meat, etc.
Strongly acidic food: egg yolk, cheese, sugar-made west point, persimmon, mullet roe, chaiyu, etc.
Foods with excessive fat content are acidic, and the order of meat acidity from big to small is pork, mutton, beef, chicken and fish.
There are cold, cold, warm and hot foods.
Cereals
Gender: rice, corn, highland barley, rice bran (rice bran), sweet potato (sweet potato), sesame, soybean, rice cowpea (white bean), pea, lentil, broad bean, red bean and black bean.
Temperature: glutinous rice, western Gu Mi (sago), sorghum, oats, rice sprouts and kidney beans.
Coolness: millet, wheat, barley, buckwheat, coix seed, mung bean.
Meat food
Sex: pork, pig heart, pig kidney, pig liver, eggs, geese, donkey meat, wild boar, hedgehog meat, pigeon meat, quail, crow meat, snake meat, locust (grasshopper), donkey skin gelatin (donkey skin gelatin), milk, yogurt, human milk, turtle (slightly cold) and nail fish (slightly warm).
Temperature: beef, tripe, beef marrow, dog meat, cat meat, mutton, lamb tripe, sheep bone, sheep marrow, chicken (lukewarm), silky fowl, sparrow, pheasant, venison, bear's paw, gecko, roe deer (river venison), silkworm chrysalis, etc.
Cool: buffalo, duck, rabbit, mare's milk, frog (frog), squid, abalone.
Cold nature: duck eggs (slightly cold), horse meat, otter meat, crabs, sea crabs, clams (sand clams, sea clams and meretrix meretrix), oyster meat, river snails, earthworms, river snails (cold), river snails, mussels, clam meat (clam) and mullet.
Fruit diet
Gender: Plum, bonus (sand fruit), pineapple, grape, olive, sunflower seed, torreya grandis seed, pumpkin seed, Gordon Euryale seed (cockscomb fruit), lotus seed, coconut juice, arborvitae seed, peanut, ginkgo, hazelnut and hawthorn.
Temperature: peach, apricot, jujube, litchi, longan, bergamot, lemon (lukewarm), kumquat, bayberry, pomegranate, papaya, betel nut, pine nut, chestnut (chestnut), walnut kernel, cherry and coconut meat.
Coolness: apple (slightly cool), pear, citrus, orange, strawberry (slightly cool), mango, loquat, Siraitia grosvenorii, water chestnut, lotus seed, lily and coconut milk.
Cold: persimmon, dried persimmon, grapefruit, banana, mulberry, carambola, fig, kiwi, sugarcane, watermelon, melon (cantaloupe), bitter gourd and water chestnut.
Vegetables and food
Sex: yam, radish (slightly cool), carrot, Chinese cabbage, chrysanthemum, kohlrabi, green vegetables, chicken head, lobster sauce, bird's nest, cowpea, potato, taro, ginger, jellyfish, auricularia auricula (slightly cool), mushroom, oyster mushroom, throat mushroom and gourd.
Temperature: onion, garlic, leek, coriander (coriander), potherb mustard, onion, toon head, pumpkin.
Sex mania: Chili
Coolness: tomato (slightly cool), celery, eggplant, rape, kohlrabi, water bamboo, amaranth, Malantou, chrysanthemum brain, spinach, day lily (day lily), lettuce (lettuce), cauliflower, wolfberry head, mugwort leaf and tofu (tofu skin, tofu).
Cold nature: arrowhead (slightly cold), purslane, water spinach, auricularia (watercress), water shield, Nostoc flagelliforme (asparagus), water shield, bamboo shoots (slightly cold), caviar gourd, kelp, laver, laver and wax gourd.
Common food calories
9 calories per gram of fat, 4 calories per gram of carbohydrates (sugar, starch) and 4 calories per gram of protein.
The table below shows the estimated weight of food that can produce 100 calories.
High sugar food
weight
High quality protein
weight
Sugar, candy
25g
Soybean, bean powder, yuba, oil tofu
25g
Rice, flour, miscellaneous grains, dried noodles, lotus root starch, biscuits, dried miscellaneous beans, vermicelli, dried skin, water chestnut powder, dried potato, dried fruit, candied fruit and koji.
23g
Milk powder, meat floss, beef jerky
30 grams
Fresh edamame, venetian blinds, dried bean curd, fermented bean curd, lean meat, heart, liver and whole eggs.
63g
Poultry, chicken gizzards, stomach, abdomen and kidneys.
100g
Steamed bread, sesame seed cake, raw noodles
40 grams
Tofu and bean sprouts
125g
Rice, cooked noodles, yellow wine
80 grams
Fresh milk, yogurt
150g
Arrowhead, lily, dried radish, fresh jujube, hawthorn and begonia
100g
Thick soybean milk and tofu (without seasoning)
300 grams
Fish, shrimp, crabs and shellfish
250 grams
Potatoes, taro, potatoes, lotus roots, apples and bananas.
125g
Healthy low-calorie food
weight
Chinese yam, fresh day lily, pear, fresh litchi, beer.
150g
Garlic seedlings, carrots, onions, garlic, Toona sinensis
300 grams
Citrus, oranges, grapes, persimmons, peaches and plums
200 grams
Coriander, radish, water bamboo, bamboo shoots, fresh mushrooms
400 grams
High fat food
weight
Water spinach, leek, rape, Chinese cabbage, green onion, green garlic, winter bamboo shoots, loofah, watermelon, pepper, Chinese cabbage, spinach, chrysanthemum, lettuce, pea sprouts, Chinese cabbage, celery, cucumber, bitter gourd, wax gourd, zucchini, eggplant, tomato and mung bean sprouts.
500 grams
edible oil
1 1g
Nuts such as peanuts and walnuts, sesame paste.
15g
Pork belly, ham, dry cheese
36g