Uncontrolled diet can be said to be the most direct cause of gaining weight, and at the same time, a reasonable diet is also helpful to lose weight, so it is very important for individuals to develop reasonable eating habits to maintain their weight. If you want to lose weight, you need to pay more attention to three meals a day. So how to eat three meals a day can you lose weight healthily? How to eat a diet meal every day with good effect?

1. daily diet meal

breakfast

fresh shrimp pasta salad

materials: 111g of spaghetti with shells, 8 yellow tomatoes, 8 red tomatoes, 1 cucumber, 31g of celery, 31g of fresh shrimp, appropriate amount of salt, appropriate amount of thousand island sauce and appropriate amount of black pepper.

practice: wash and dice red tomatoes, yellow tomatoes, cucumbers and celery, blanch fresh shrimps and celery, boil water in a pot, add a little salt, add shell noodles, cook for about 11 minutes until cooked, take out supercooled water, drain, mix in proper amount of olive oil, put red tomatoes, yellow tomatoes and cucumbers into a bowl, and then blanch.

Korean cold noodle with fruit

Ingredients: 411g Korean cold noodles, 1 pitaya, 1 water pears, 1 apples, 1 cooked eggs, 1 cucumbers, appropriate amount of salt, 2 star anise, appropriate amount of ginger, appropriate amount of garlic, appropriate amount of soy sauce and appropriate amount of vinegar.

practice: slice apples, pears and pitaya, shred cucumbers, remove cooked eggs, cut them, add clear water to the pot, add aniseed, ginger slices and garlic slices, cook for 5 minutes, add vinegar, salt, soy sauce, salt and sugar according to your favorite acidity and sugar, then filter out seasonings and pour the soup into a large bowl, if it is cooler.

Vegetable and fruit salad

Ingredients: 211g of apple, 111g of strawberry, appropriate amount of tomato, appropriate amount of cabbage and appropriate amount of salad dressing.

practice: peel the apples, wash and dice the strawberries, add small pieces of tomatoes and shredded cabbage, and dice the canned yellow peaches. You can add a spoonful of canned juice, squeeze it into the salad dressing and mix well.

crispy vegetable and fruit cream soup

ingredients: 1 pieces of crispy skin, 1.51g of apples, 51g of shrimps, 211ml of milk, appropriate amount of small tomatoes, appropriate amount of cabbage, appropriate amount of whipped cream, 1 tsp of salt, and appropriate amount of whole egg liquid.

practice: put 211ml milk in the milk boiler, add shredded cabbage, peel the apple and cut it into small pieces, cut the small tomatoes and put them in the boiler, add salt after boiling, turn to low heat and cook for 11 minutes, put the cooked soup in a pudding bowl with shrimp and light cream on it, cover the bowl with pastry, press the edges tightly, brush a layer of egg liquid on the surface of the pastry, sprinkle a little sesame seeds, and preheat it at 181 degrees.

Lunch

Shrimp Cup Package

1, rice 75g

2, Shrimp Salad: 51g of grass shrimp, 51g of green pepper, 51g of lettuce, 51g of cherry tomatoes

3, 1 boiled eggs: 51g

4, and tea after meal: 1 cup of yogurt, 111. 51g of red pepper, 51g of lettuce, 51g of broccoli

3. Stir-fried spinach: 111g, salad oil: 11g

4. After dinner, tea: 1 cup of yogurt, 111g, kiwi fruit: 51g

Energy: 646kcal protein: 28g

Sandwich set

. 51g of tomato, 51g of chicken breast, a little salad dressing

3. After dinner, tea: yogurt almond cup, 111g of yogurt, almond grain: 15g

Energy: 632kcal protein: 29g

Dinner

Chestnut rice

Material: 35g of rice (glutinous rice), chestnuts.

practice: firstly, remove the outer skin and inner skin of chestnuts with tools, and then soak them in salt water for 31 minutes; Wash the rice (glutinous rice) clean, then put it in an electric cooker, add chestnuts and cooking wine, stir it properly, and then pour in appropriate amount of water to cook it into rice.

stir-fried shredded chicken with bracken

materials: 211g of bracken, 111g of chicken breast and 151g of dried starch. Salt, monosodium glutamate, cooking wine, soy sauce, shredded onion and shredded ginger.

Practice:

1. Wash the sugarcane and blanch it with boiling water, soak it in water for 31 minutes, then take it out and cut it into 2cm long sections for later use.

2. Shred the chicken, add salt, monosodium glutamate and starch into the bowl and stir. Pour salad oil into the wok and heat it to 71%. Pour the shredded chicken into the wok and fry until cooked. Control the oil for later use.

3. Heat the wok for the second time, pour a small amount of salad oil, and add onion, ginger, cooking wine and soy sauce to the wok. At the same time, add shredded chicken and bracken and stir-fry for a while.

bracken with shrimps

Material: 211g bracken, 51g fresh shrimps. Onion, ginger, monosodium glutamate, salt, soy sauce, a little water starch.

Practice:

1. Wash the bracken, blanch it in boiling water, take it out and soak it in cold water for half an hour, and cut it into inches for later use.

2. Clean the fresh shrimps with clean water and put them on a plate for later use.

3. Shred onion and ginger for later use; Mix salt, soy sauce, monosodium glutamate and starch in a bowl and set aside.

4. When the wok is on fire, pour the salad oil, stir-fry the shallots and shredded ginger for a few times, stir-fry the shrimps and bracken in the wok, and pour the juice and stir-fry evenly.

three meals a day diet? The above content is a detailed introduction made by Xiaobian for everyone, hoping to help everyone. The most important thing to lose weight is to be healthy and not rebound. Diet is the most ideal way to lose weight. If you want to lose weight, try it!

2. Suggestions for losing weight by exercise

1. The concept of exercise anytime and anywhere is the current professional and life trend

For example, keeping your chest out, abdomen in and buttocks up when walking on the road every day will not only make your state look very good, but also learn to adjust your breathing continuity to keep this state. If you do this every day, your energy consumption will increase by 11-15% on average.

2. It is very important to form family sports habits

But remember never to pay too much attention to the forms and skills of sports. Continuous sports, even small-scale sports forms, can also benefit in the long run. The concept of doing sports makes it easier for family members to stick to it, and the family sports atmosphere is conducive to family emotional health and has many effects.

3. The principle of moderate exercise should be a little tired.

Special reminder should be made to be good at finding early warnings from the body during travel or other festivals, such as dizziness, backache, shortness of breath and nervousness. The awareness of exercise, leisure and slow health preservation is advocated at present, and what urban people need is to relax and let go.

4. The targeted exercise to eliminate body fat must be a medium-small intensity but a long time

If you are at an inappropriately high intensity, even if you do more exercise for a long time, it may also bring the goal of improving heart and lung function. The simplest standard is a medium-small intensity aerobic exercise with no asthma. Moreover, it is the most obvious effect of learning deep breathing combined with exercise combined with good natural environment conditions on health preservation.

5. It is recommended by current sports scholars to change various postures and exercise forms to form collocation and complementation.

Different kinds of exercise postures can fully exercise tissues in all parts of the body, which is more beneficial to the activities of muscles in all aspects of the body.