Here's a relatively healthy diet for you. Maybe there are some ingredients you don't like, so you can replace them with foods with considerable calories and quality.
breakfast: (this is provided by Dr. Fan Zhihong, Doctor of Food Science, China Agricultural University)
1. Steamed purple potato+yogurt+boiled egg
2. Steamed sweet potato+apple+boiled egg
3. Steamed yam+egg+fresh celery carrot juice
4. Steamed potato+yogurt+orange
5. Pitaya+yogurt+boiled eggs+plain oatmeal with boiled water
......
According to the above rules of nutritious breakfast, you can prepare it yourself in the future. The principle is: high dietary fiber+high quality protein+vitamins and minerals. You can eat more breakfast, eat well, be full and be nutritious. Not only will it not make you gain weight, but it will also help you improve your metabolism and burn fat faster.
lunch:
1.2 portions of vegetables+rice, vegetables, no oil, many bean products, and meat can be chicken, shrimp, etc.
2. Spinach soup+rice+chicken breast vegetable salad. 4 calories for 1 bowl of spinach soup before meals; 18 calories of rice; Chicken breast vegetable salad 13 calories
3. 1 bowl of bittern chicken leg rice (peeled and drained), 1 bowl of rape (less oil)
4. Seafood or chicken+salad mixed with fresh vegetables and olive oil+rice
5. White rice+shredded pork with onion+tricolor bean sausage+boiled cauliflower+grapefruit half
6. White rice+sweet milkfish (a slice of milkfish is about 5-6 cm and steamed with rags)+shredded pork with green pepper. 3 packages+6 grass shrimps+6 clams+5 fresh mushrooms+1/2 bowl of Chinese cabbage)+13 grapes
8. Dried pork rice noodles+2 pieces of dried bean curd and kelp+1 piece of peach
9. White rice+1/2 piece of roasted salmon+1 bowl of fried celery+1 bowl of stewed wax gourd+1 bowl of golden needle soup+ Appropriate amount of mushrooms and Chinese cabbage)+4 plums
11. White rice+2 steamed rolls+Fried shredded pork with leek+1 bowl of garlic mixed with green beans+shredded bamboo shoots soup+12 longan
12. Stir-fried dried leeks, red bean rice, 4 slices of beef sauce, tomato and laver soup
13. Steamed fish, brown rice. Steamed bread, boiled lettuce
16. Stir-fried pork liver with carrots (5g of pork liver), brown rice, tomato and vegetable soup
...
According to the above rules of lunch, it is difficult for a person to be so diverse. In fact, it is enough to eat some big fish and meat for lunch, and normal dishes should be accompanied by rice, but attention should be paid to controlling the amount. Eat only eight points full. This must be paid attention to. The principle of lunch collocation: rice is served with vegetables. It is best to change rice into coarse grain rice, vegetables should be less oily, meat should be white, and peeled if it can be peeled.
Dinner: (provided by Feng Haibo, a national senior nutritionist)
"If you want to lose weight better, dinner is very important, and you can really eat very little. For example, a bowl of rice congee, preferably coarse porridge and miscellaneous grains porridge, then cook some vegetables and eat a small portion of fruit. If you are hungry before going to bed, you can drink another glass of milk. "
1. Oat and jujube soybean milk+black sesame, cashew nuts and spinach+steamed lotus root diced. Oat and jujube soymilk: 15g of soybean, 1g of oat and 1g of jujube, made by soymilk machine. Black sesame, cashew nuts and spinach: 2 grams of spinach is cooked and cut into sections, 1 spoon of roasted cashew nuts and 1 spoon of cooked black sesame seeds. Steamed diced lotus root: 15 pieces of fresh lotus root are steamed, and a small amount of medlar is decorated
2. Milk custard+yogurt (1g, full-fat and original)+assorted fruits (3g, combined according to your preference). Milk custard: 1 grams of skim milk and 1 egg. Add a small amount of salt, sesame oil and chopped green onion, mix and steam.
3. Cold sea sprouts+sauce beef+mixed vegetables+oatmeal and rice porridge. Mix sea sprouts: 1 spoon of dried sea sprouts (or Undaria pinnatifida, kelp, etc.) is soaked and washed, with fruit vinegar or balsamic vinegar and a few drops of sesame oil. Sauced beef: 3 grams of beef made by itself or purchased from abroad, sliced, dipped in a little garlic vinegar juice and sprinkled with a little chopped green onion. Braised lettuce, chickpea, purple cabbage and sweet pepper, with appropriate amount of white rice vinegar, sugar, salt or soy sauce and walnut oil. Oat and rice porridge: 5 grams of oats and rice each, and 8 times of water to cook porridge.
4. Chicken salad+yogurt
5. Seafood and winter melon soup+brown rice
6. Vegetables and cornmeal cakes+sweet potato porridge
7. Pumpkin and tomato detox soup+white rice
...
It is best to eat only five minutes full for dinner, and eat some lost food, such as soup, noodles and porridge. Vegetables and fruits must be eaten.
2. Exercise
The best exercise method to lose weight is aerobic exercise+strength training
Aerobic exercise:
Adhere to the three-three principle of exercise. At least three times a week for more than 3 minutes each time, and the exercise heart rate is above 13. You can run, climb mountains, play basketball, power bicycles, treadmills, etc., and change aerobic sports during breaks. Because it is winter, swimming is the best aerobic exercise compared with your weight, because you have a large weight base, and land exercise is easy to damage your joints.
Resistance training:
It is not only weight training, equipment training and strength training, but also mainly exercises muscles. As soon as the muscle mass increases, you will burn fat when you sit still, so resistance training is very important for losing weight. Recommended content: Sit-ups, leg presses, sit-ups, latissimus dorsi stretching exercises, prone leg bending exercises, lower back exercises, bending over and side lifting, sitting lift heel, hammer bending and pressing triceps.
Fourth, the best weight-loss schedule, you can also arrange exercise according to your time
Get up at 6: 45 in the morning and exercise
Exercise in the morning can improve your heartbeat and metabolism. The effect of exercise can last for several hours. So from this perspective, it can also help burn more calories. But it depends on where you live. The less pollution in the morning, the better the exercise effect.
At 7: 3 in the morning, we have breakfast
We haven't eaten for more than 1 hours. Getting up early to have breakfast is the beginning of metabolism. Eggs are a good choice because they have a high satiety.
eating fruit at 11: in the morning
At this time, it's not lunch time, but I feel a little hungry, so I choose to drink a glass of fruit juice because the calories are not high, which will not affect my weight loss. In fact, a glass of apple juice is equivalent to three apples in calories. Studies have shown that drinking fruit juice regularly may increase the risk of diabetes by 5% because these juices are high in sugar. In addition, the cellulose contained in fruit basically disappears completely after it becomes juice, so it is better to eat fruit directly.
at 1: noon, have lunch
don't have lunch at your desk, eat outside. There must be some small parks near the company, sitting there for lunch and taking a walk after dinner. Note that you should have a choice when eating lunch. You can choose stir-fried dishes and salmon salad, with a smaller portion, pay attention to health, and try to choose meals with less oil and salt.
Don't drink sweet drinks at 3: pm
If you don't want to look like the spokesman of Michelin tires, drink water and avoid soft drinks (juice, soda). A study by Harvard University found that if 6, people drink a soft drink every day, the risk of obesity will increase by 31%. Now there is more evidence that there is no difference between diet drinks and ordinary drinks. Some researchers have done experiments with white mice, fed with artificial sweeteners and sugary drinks respectively, and found that white mice fed with artificial sweeteners gain weight faster.
researchers believe that soft drinks are artificial sweeteners. When you drink such a drink at dinner, your body will consume a lot of calories. When you don't drink, your body will judge whether you need to eat according to your hunger.
4: p.m., exercise
Although many people are suitable for morning exercise, it may be best to exercise between 4: p.m. and 5: p.m. for those who have asthma or are easily busy at work. A survey found that lung function reached its peak during this period, which was 2% higher than other periods.
it's best for you to exercise at the right time. Because some people prefer to exercise in the morning, and others are more suitable for exercising in the afternoon, it is best to find the right time.
Stop eating at 8: pm
Unless you are an insulin-dependent diabetic, it is best not to eat for two or three hours before going to bed. If you want to, give your brain a signal to stop eating at night. This may also include washing dishes, cleaning up leftovers and flossing your teeth … Don't do anything related to eating.
while controlling a reasonable diet, you must exercise more. If these methods really don't work, it is recommended to eat some Shuerjia, control oil and reduce fat, and combine with diet and exercise to achieve the ideal effect.
finally, remember to drink 8 glasses of water every day!
Eating is one of the necessary rules to lose weight. It is best to eat right to help you lose weight, so be sure to cheer up!