How to Eat for Weight Loss in a Student Party Dormitory

Weekly Cafeteria Weight Loss Meal Recipes

Monday's Recipes: Breakfast: Boiled Corn + Pure Milk + Hard Boiled Eggs; Lunch: Meat and Two Vegetarian Set Meal, with Roughage as the Main Diet; Extra Meal: Fistful of Apples; Supper: Rice with Pork Spare Ribs + Vegetables, and 1/2 of the Main Diet

Tuesday's Recipes: Breakfast: Vegetarian Buns + Sugar Free Soya Bean Milk + Hard Boiled Eggs ; Lunch:half veggie dumplings + a skinless chicken thigh; Extra: a fist-sized pear; Dinner: light salad.

Wednesday's recipes: Breakfast: steamed sweet potato + plain milk + hard-boiled egg; Lunch: stone pot mixed plate + skinless chicken thighs, half of the rice and half of the sauce; Extra: a handful of plain nuts; Dinner: meat and two-vegetable set, 1/2 of the rice.

Thursday's recipes: Breakfast: whole-wheat bread + milk + hard-boiled egg; Lunch: meat and two-vegetable set, 1/2 of the rice; Extra: 7 to 8 Strawberries; Dinner:Clear soup spicy hot pot, choose more vegetables and soy products, and eat five or six slices of potato chips for the main meal. Do not choose meatballs, no extra sauce, no soup.

Friday's recipes: Breakfast: oatmeal + milk + tea eggs; Lunch: spaghetti (half portion of pasta, less sauce) + skinless chicken thighs; Extra: a small box of unsweetened yogurt; Dinner: meat and two veggie set meal, 1/2 of the main course.

Saturday's recipes: Breakfast: whole wheat bread + unsweetened soymilk + steamed egg custard; Lunch: meat and two veggie set meal, 1/2 of the main course; Extra: a handful of blueberries; Dinner :6~10 dumplings/wonton + a serving of bok choy.

Sunday recipes: Breakfast:Purple potato + sugar-free yogurt + boiled white egg; Lunch:Mixed grain pancake (no thin crisps/fruit, more lettuce, less sauce); Extra meal:A handful of original nuts; Dinner:One meat and two veggie set meal, 1/2 of the main course.

Student cafeteria three meals with the principle of collocation

Breakfast with the formula:

1 fistful of staple food + 1 egg + 1 portion of milk + 1 portion of cafeteria small vegetarian dishes.

1. Eat your fill, don't eat before 8am.

2. Cafeteria small vegetarian dishes, can be added or not, not too salty.

3. Staple food (carbohydrates): plain oatmeal/whole wheat bread/boiled corn/steamed sweet potatoes/millet porridge/mixed grain porridge/vegetarian buns/vegetarian steamed dumplings/steamed buns, choose one, and remember not to eat fried and sweetened staple food.

4. Eggs: boiled egg leaf egg/steamed egg beauty, choose one, eat an egg every day.

5. Milk: Plain milk / skim milk / sugar-free yogurt / sugar-free soy milk, choose one, milk can be full fat or skim, soy milk must be sugar-free.

Lunch formula

1 fist of staple food + 1 fist of meat + 2 fist of vegetables

1. At around 12 noon, eat on time and eat eight minutes full.

2. Staple food (carbohydrates): choose coarse grains if you have them, such as corn, sweet potatoes, purple potatoes, potatoes, pumpkin, spaghetti, buckwheat noodles and so on, and then choose fine grains if you don't have any coarse grains, white rice, white buns, white noodles. Potatoes, sweet potatoes, yams, taro, pumpkin, lotus root are high in carbon water, eaten as a staple, if the dish such food, the main corresponding reduction.

3. Meat (high-quality protein): shrimp, fish, beef, pork lean meat, skinless chicken, skinless duck, tofu is also high-quality protein food. Must eat meat, meat is rich in high quality protein. Pork must eat lean, not fat, fat meat fat more energy is too high. Intestine is not the recommended meat, especially when you want to eat occasionally do meat to eat.

4. Vegetables: green leafy vegetables (green with leafy vegetables), broccoli, cauliflower, celery, garlic, onions, cabbage, mushrooms, cucumbers, tomatoes.

5. Most of the dishes in the cafeteria are on the oily side, so try to choose the ones with less oil and salt. If there is too much oil and salt, pour hot water into the canteen's soup bowl and eat it again, or buy a little more rice and "rub a little oil" on the rice before eating it.

Dinner formula

Dinner is the same as lunch

1. Eat before 7 p.m. and eat 8 minutes full.

2. If you want to lose fat quickly, reduce the amount of staple food a little bit for dinner, eat staple food 1/3 less than lunch, and eat more meat and vegetables.

Principles of meal selection

1. Sugar-free milk/low-sugar fruit/raw nuts/low-sugar low-fat snacks.

2. Choose any of the above and eat one at a time, up to two refills a day.

3. A refill is a little something to pad your stomach, not hungry, so that you don't eat too much at the main meal because you're too hungry.

4. The time to add meals, breakfast or lunch 2 hours later, eat when hungry.

5. Fruits: apples, pears, grapefruit, oranges, strawberries, cherries, blueberries, kiwi, etc., but not more than a fistful throughout the day.

6. Milk:Plain milk, skim milk, unsweetened yogurt.

7. Nuts:Mixed nuts, one palm a day.

8. Low-sugar, low-fat snacks:chicken breast meatballs, konjac, etc.

No or minimal food

Drinks, milk tea, ice cream, ice-cream, potato chips, French fries, chicken nuggets, barbecue, spicy hot pot, conch chili, spicy chili pot, fried noodles, fried rice, fried noodles, fried rice cake, grilled cold noodles, fried dough, fried cake, soy sauce cake, scallion pancakes, sweet and sour, braised.

Student party weight loss tip

1. Never diet to lose weight, diet to lose weight will lose weight very quickly in a short period of time, but the body will not be able to eat for a long time, strict inhibition of their own, will only result in a retaliatory diet afterward.

2. Eat at the point, eat all three meals, do not because of sleeping in the morning, do not eat breakfast, or in order to lose weight do not eat dinner, this is not desirable.

3. Learn to eat in the correct order, according to the order of soup and water-vegetables-meat dishes-main food. This can effectively reduce the amount of calories you take in, and it's not easy to get hungry.

4. Learn to breathe slowly, eating is not the faster the better, a mouthful of food to chew 20, a meal to eat enough 20 minutes, even if you choose the same food, chewing and swallowing slowly you will lose weight faster than others.

5. Breakfast is done before 8:00, lunch about 12:00, dinner 6:00, more than 4 hours between meals, after 8:00 p.m., resolutely no longer eat, except drinking plain water.

6. Try to quit high-calorie snacks, sweets, drinks, puffed food, instant noodles, milk tea, fried food, the dormitory does not Tuen these easy to fat snacks. Three meals eat well and will not be fat, really fat culprits, is snacks milk tea these high-calorie food.

7. Learn to delay gratification, give yourself a mechanism, occasionally can not help but want to eat easy to fat food, first go to the playground to run three or five laps, and then go to buy a smallest portion of the back to eat, to control the amount of a little less to eat, and do not have to have a sense of guilt after eating, frank and open.

8. Drink more water! Get up early after brushing your teeth and drink a cup of water, drink enough 2000 ml of water throughout the day, choose white water, mineral water, sugar-free lemonade, rose tea water, light green tea water.

9. Lose weight do not stay up late, go to sleep before 10:00 pm, sleep enough 7 hours a day, early to bed, early to rise regular routine, the color will be better. People who sleep less than 6 hours a day are more likely to gain weight.

10. friends with constipation trouble, must relieve constipation, because constipation will significantly affect the speed of weight loss, drink enough 2 liters of water every day, eat 1/2 volume of vegetables at each meal. Fix a time period every day, go to squatting toilet for 5 minutes to cultivate the intention to poop. 100 open and close jumps per day.

11. Eat less and move more must choose the same, chose to eat less, but also have a moderate amount of exercise, then you are too good, you can eat can go to the playground after eating a walk or something like that, can stand on not sitting.

12. 3 floors or less, determined not to take the elevator. Shopping malls or classes are like this, do not take the elevator when you can climb the stairs. If you climb 10 flights of stairs a day, that's like you're running for 10 minutes.