I. Ingredients:
1. Vegetables:
Broccoli, celery, asparagus, lettuce, tomatoes, spinach, white radish, kelp, choy sum, baby lettuce, lettuce, mushrooms and fungi
2. Fruits
Dragon fruit, papaya, bananas, apples, blueberries, kiwi, saints' fruit, pears, avocado
3. Carbohydrates
Brown rice, oats, whole wheat bread buns, whole wheat macaroni, corn, potatoes, purple potatoes sweet potatoes, beans, millet, yams
4. High Protein
Chicken breasts, egg whites (hard-boiled), fish (salmon, cod, tuna), shrimp, beef, shellfish
5. Unsaturated Fatty Acids
Flaxseeds, Pumpkin seeds, soybeans, almonds, sunflower, walnuts, corn, cashews, pistachios
Two, fitness and nutritional meals
1. Eat less and eat more, each meal seven minutes full on the chopsticks to put away, 10 o'clock, 4 o'clock must be added to the meal, every day at least five to improve metabolism.
2. Boiled, steamed, cold, salad-based, less oil, less salt, less sugar! But not without salt, no salt intake will have no strength to exercise.
3. A day's plan is in the morning, breakfast must take a hearty, protein, carbohydrates, fruits, one can not be less. Lunch, please take a moderate amount of protein, roughage staple food, a lot of vegetables as the theme. Dinner please to simple pure protein, and a large number of vegetables, the evening must be light, even if it is not dieting is not easy to be too rich at night, your stomach and intestines for you to work all day, need to rest.
4. Blue bowls and plates can reduce the appetite, each meal to eat in a large plate spread, than piled up in a small bowl to eat up a sense of satiety!
5. usually drink more water, 1200 milliliters a day almost, drink slowly, improve metabolism.
6. Be sure to go to bed early and get up early to ensure that there are 8 hours of sleep.
7. After eating, stand for an hour, brush the dishes to clean up or something, really will be very thin waist.
8. Try to make sure that every meal has high quality carbohydrates, proteins, and vegetables.
9. Fruit must not be eaten immediately after meals, will produce alcohol and toxins, but also flatulence, constipation.
10. chew and swallow slowly! Very important! If you chew 30 times per bite, not only will your digestion become better, but your poop will also flow smoothly.
11. Wake up in the morning, a large glass of honey water, slowly drink.
12. Soak your feet more often to promote blood circulation.
Three, fitness nutrition meal eating
1, every three hours, eat a meal
One day, every three hours to eat, in fact, it is about 6 meals a day, this kind of eating less and eating more meals principle of weight loss is the benefit of maintaining a sense of satiety for a long time, so that they do not have to suffer from hunger or irregular diet, which leads to fat. And also can maintain the stability of the body's energy and consumption, to maintain a normal metabolic rate, the human body is not easy to obesity, weight will not be overweight.
Generally speaking, women in weight loss