Drink milkshake half an hour after bowel cleansing, and the best time is 7: 30-8: 30 (it can be adjusted according to your own schedule and suggested by nutritionists). Before drinking milkshake, you can add some high-quality protein and healthy fats to help stabilize blood sugar (stabilizing blood sugar is helpful to lose weight), such as: a boiled egg or three pieces of boiled beef (preferably cooked at home) or a chicken leg (not fried or KFC) or three shrimps (the above ingredients can be replaced by chicken, duck and fish). The intake can refer to the amount of a boiled egg. When making milkshake, first pour 250ml warm water (water temperature is 0-60 degrees) into the cup, then put in a pack of milkshake, cover it and shake it well, and sip it at a speed of 3-5 minutes, which is beneficial to absorption.
Drink more water in the morning. Drink water according to personal standards (as follows)
M: Minimum daily water consumption (ml) = weight and kg x55.
Female: Minimum daily water consumption (ml) = weight kg x50.
Heavy-weight customers: minimum daily water consumption (ml) = weight kg ×33 (heavy weight: existing weight exceeds standard weight by 30%)
The maximum amount of drinking water shall not exceed: weight and kg ×70.
The average amount of drinking water in a day is finished in the morning and afternoon. Drinking water during the day needs to be chewed slowly, so that the body can absorb more, which is conducive to accelerating metabolism in the body.
The best lunch time is11:30-12: 30, and the lunch principle is: mix meat and vegetables, balance nutrition, be full at eight points, chew slowly. Suggested lunch matching ratio: high-quality oil, protein and meat account for 40%, fresh high-fiber vegetables account for 40%, staple food (try to eat coarse grains and cereals) or high-starch vegetables (such as potatoes, corn and sweet potatoes). ) accounts for 20%. When you want to eat fruit, you can change the staple food for lunch into fruit or reduce the staple food and replace it with some fruit.
Remarks: Do not eat pickled products, mala Tang, rice flour and deep-processed food.
Drinking water in the afternoon means the standard in the morning.
Dinner: refer to breakfast for dinner. It is suggested to drink milkshake between 17:30- 18:30, and strive for 19:00.
Drink before, and get into the habit of not eating anything after 20 pm.
/kloc-get ready for bed around 0/0: 30, and get into the habit of going to bed early and getting up early! Because the time of liver detoxification is 1 1 to 1 in the morning, the liver can only detoxify when sleeping, otherwise the toxins will not be discharged for a long time, which will affect the weight loss effect. 1: 00 to 3: 00 is the time for gallbladder detoxification, and 3: 00 to 5: 00 is the time for lung detoxification. And the human body is more conducive to fat burning during deep sleep.
If you are greedy between meals during the day, it is recommended to eat: 1, nuts: 5-7 pine nuts or 1 walnut. If you eat other nuts, refer to the amount of pine nuts and walnuts, and pay attention to the original nuts (original nuts: unprocessed baked and fried original ecological fruits, which are generally sold in the market and processed with high sugar, high salt and a lot of additives.
During the period of eating milkshakes, you should still have 2-32 enough-no stealing, no staying up late, enough water and enough milkshakes.
Remarks: The intake ways of healthy fat and protein are fish, meat, eggs, milk, seafood and cereals. Staple food suggestion: If you can use starch-containing high-fiber vegetables (such as corn, potatoes, sweet potatoes, etc.) instead of polished rice and refined flour. ), it will be more conducive to health and weight loss.