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It is not difficult to match diet recipes. Everyone can match their own diet recipes. Remember: Meals include carbohydrates+protein+vegetables.
On the basis of ensuring reasonable diet and balanced nutrition, the total energy of three packs of dinner every day is about 1000- 1200Kcal. However, the daily energy demand of normal adults is about 1600-2400, so the energy intake is less than the need, thus realizing the energy consumption in the body.
The diet structure of fat-reducing diet is high protein and low carbon water. Adequate intake of high-quality protein per meal can ensure and build muscle weight, improve basal metabolic rate, and avoid decreased resistance, anemia, edema, dull skin and alopecia. The low-carbon water structure will reduce glycogen and water in the body at first, then reduce body fat, and the weight loss rate will be more stable. Achieve scientific weight loss per week 1-2 kg (that is, about 1% of body weight).
The recommended recipes are mainly home-cooked dishes, and there will be no particularly expensive dishes, so don't worry about being too expensive at all ~ ~
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Fat-reduced breakfast:
Staple food choices: sweet potato, purple potato, whole wheat bread, pure oatmeal, fruit corn, whole wheat steamed bread, potato, taro, pumpkin, carrot, yam, lotus root and so on.
Protein chooses: eggs (1 egg /3-4 quail eggs /3 pigeon eggs).
Vegetables: Cucumber, tomato and green leafy vegetables are all acceptable.
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Diet lunch:
Staple food selection: coarse cereals rice, buckwheat noodles and breakfast staple food are preferred.
Protein choice: fish, shrimp, Longli fish, chicken breast, skinless drumsticks, lean pork, lean beef, lean sheep, pure steak (filet mignon is recommended), pure chicken balls, etc.
Vegetables: mainly green leafy vegetables.
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Weight loss dinner:
Choice of staple food: any staple food mentioned in noodles can be used.
Protein: Same lunch (you can also choose dried tofu and tofu).
Vegetables: Avoid starchy vegetables and give priority to green leafy vegetables, such as oily wheat, water spinach, lettuce and celery.
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Lose weight by 7 points and 3 points. Many people practice, but don't lose weight. Generally, there is something wrong with the diet structure, so adjust the diet structure.
7 days a week efficient diet, relatively healthy, some people use recipes, lose 6 pounds a week! I'm sure you can do the same. Eat a fat-reducing meal quickly.