Morning: a small bowl of cereal with a slice of raisin bread;

Chinese food: a boiled egg, a vegetable salad, a bowl of crucian carp radish tofu soup;

Evening: a small bowl of mung bean porridge, a steamed bread, a raw tomato paste and a raw cucumber.

Tuesday:

Morning: a bowl of rice, pickles and vegetable fiber plus a monkey peach;

Chinese food: one roasted bamboo shoot, two, one cold broccoli and one boiled egg;

Evening: a small portion of beef and a bowl of cold kelp.

Wednesday:

Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;

Chinese food: a plate of roast beef, a vegetable salad and a raw tomato;

Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.

Thursday:

Morning: a cup of coffee, an omelet and an apple;

Chinese food: a small portion of chicken, a baked carrot and celery salad;

Evening: a small bowl of porridge and an orange.

Friday:

Morning: a small bowl of porridge with an orange;

Chinese food: a boiled egg, rice, a baked sea fish and mushroom stir-fry;

Evening: Small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.

Saturday:

Morning: porridge and mustard tuber with an apple, plant fiber and water;

China people: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup; ;

Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.

Sunday:

Morning: a cup of coffee, a sandwich and an apple;

Chinese food: a small bowl of rice, a fried potato and shredded green pepper, a raw cucumber and a bowl of seaweed soup;

Evening: appropriate amount of shrimp, one baked tofu, one cold onion and one celery bud.

Dietary details

Changing the way you eat instead of reducing your food intake is the smartest way to lose weight.

1. Correct bad eating habits

The diet of obese people is mostly automatic and unconscious, lacking thinking and real appreciation. So, I missed a lot of fun I could get from food, often exceeding the calories I should take in.

(1) Fixed feeding time

It is necessary to concentrate on eating at a certain time of the day. Strictly require yourself to regularly ration three meals a day, between 7: 00 and 8: 00 for breakfast, around 0/2 for lunch/kloc, and generally 6: 00 for dinner. And three meals must be eaten early, full at noon and less at night.

(2) Balanced calorie diet

Choose the time and amount of food a day, and then control the amount of food and calories.

Ordinary people tend to consume too many calories unconsciously, so the content of every meal should be carefully considered. Try to eat more vegetables for three meals, because the fiber contained in vegetables is easy to absorb water and expand to increase satiety, and the calories contained in vegetables are less than other foods. At the same time, drinking a cup of ansley M herbal tea half an hour after meals is more conducive to detoxifying and relieving boredom after meals, thus achieving the effect of natural weight loss.

(3) Chew slowly

Physiological function, when enough, will automatically produce the signal of "satiety": "Enough! Enough! I can't eat any more. " This process takes 20 minutes and is quite complicated. The units involved include: hormones in factors such as stomach and small intestine. If you eat fast, you may have eaten too much before the instructions arrive. Therefore, diet slimming should slow down the eating speed.

There are two ways to slow down eating:

(1) Put down the knife, fork and chopsticks between two bites of food.

Every time you take a bite of food, put the fork down, chew the food well and fully, then swallow it slowly and fork another bite of food. The same is true for eating soup with a spoon, and the same is true for eating with your hands. There should be a pause between your two mouths.

(2) have a rest while eating.

Have a rest while eating. The initial break may be only 30 seconds, but you can slowly lengthen the time, one or two minutes, and the ultimate goal is a three-minute pause, which can be used to recall what you just ate and then calmly decide how much to eat. This habit can help you eat less. Experiments with animals show that animals eat after being interrupted, and even if they are allowed to eat, they don't eat as much as one breath.

(4) concentrate on eating

Some dieters do other things while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. This behavior has two disadvantages:

First, linking eating with other activities will inevitably lead to loss of appetite.

Second, if you don't concentrate on tasting food, your body will absorb calories, but you won't feel full.

So when eating, we must pay attention to the process of eating. Enjoy the fun of food, chew slowly, slow down your diet and taste the food.