One-week fast food recipe
DAY 1 light food day: breakfast: skim milk 250ml, boiled eggs 1. Lunch: 1 apple of medium size. Dinner: more than half a bowl of miscellaneous grains rice, fried beef with onion and fried bean sprouts with leek.
DAY2 normal day: breakfast: 2 slices of whole wheat bread, 1 boiled eggs, 250 ml of skim milk. Lunch: half a bowl of miscellaneous grains rice, home-cooked yellow croaker, Chinese cabbage and bean curd soup. Dinner: more than half a bowl of miscellaneous grains rice, fried chicken breast with mushrooms and fried bean tips.
The third day is a normal day: breakfast: 1 boiled corn, 1 boiled eggs, 1 cup of sugar-free soybean milk. Lunch: half a bowl of miscellaneous grains rice, fried lean meat with fragrant clothes, and fried baby dishes. Dinner: half bowl of miscellaneous grains rice, steamed fish, vegetarian fried broccoli.
DAY4 fast food day: breakfast: skim milk 250 ml, boiled eggs 1. Lunch: medium-sized Guo Cui 1. Dinner: half a bowl of miscellaneous grains rice, less oily egg beef, cucumber and carrot mixed with Flammulina velutipes.
DAY5 normal day: breakfast: 2 slices of whole wheat bread, 1 slice of boiled chicken and 250 ml of skim milk. Lunch: half a bowl of miscellaneous grains rice, stewed Spanish mackerel at home, fried horseshoe with lettuce. Dinner: 1 piece of mixed boiled corn, fried beef with colored pepper and fried tofu with tomato.
The sixth day is a normal day: breakfast: boiled corn 1, tea eggs 1, skim milk 250 ml. Lunch: 8 jiaozi, boiled cabbage. Dinner: half a bowl of miscellaneous grains rice, boiled prawns, pineapple mixed with Flammulina velutipes.
DAY7 normal day: 1 Yan sweet potato, cucumber scrambled eggs, 250 ml skim milk. Lunch: half a bowl of miscellaneous grains rice, celery fried dried bean curd, Bolai pork liver soup. Dinner: Half bowl of Li Liang rice, fried salmon, carrot and asparagus.
What is the 5+2 diet?
One week, two days of fasting and five days of normal diet.
On the day of fasting, a total intake of 500-600 calories is enough. A bag of milk and an egg for breakfast, no staple food; A fruit at noon can have a cucumber in the afternoon; One or two staple foods in the evening, one or two meats, and half a catty of vegetables.
On non-fasting days, the total intake of women is 1200- 1500 calories, while that of men is 1500- 1800 calories. Breakfast is the staple food, an egg and a bag of milk; Lunch, one or two staple grains, one or two meats, and half a catty of vegetables. Dinner is the same as lunch.
The general principle is to chew slowly and eat until you are full. But don't eat fried and high-sugar food.
Precautions for fasting 10
1. Try to avoid weekends or days with more social activities on fasting days.
2. Don't exercise on fasting days, and exercise is arranged in non-fasting periods.
3. Eat normally on non-fasting days, but don't overeat, just be full at 8 minutes.
4. Slow down eating and stay away from fried and deep-processed foods.
Never skip the staple food.
6. It is best to finish dinner before 7 pm.
7. Drink plenty of water and drink enough 2500ml every day.
8. Recipes are not fixed. Staple food, protein and vegetables can all be replaced by the same species, such as changing staple food into staple food.
9. Work and rest regularly, and sleep for seven hours before eleven o'clock every night.
10. If you have symptoms of hypoglycemia such as dizziness, dizziness and shaking hands, you should eat a few mouthfuls of fruit or staple food to supplement sugar in time and stop fasting.
What is light to eat?
garden stuff
Spinach, lettuce, eggplant, Chinese cabbage, rape, tomato, etc.
staple
Choose coarse grains such as black rice, corn, whole wheat and wheat.
High quality protein class
Choose fish and shrimp, skinless chicken and duck, lean pig, beef and mutton, skim milk, eggs, bean products, etc.
fruit
You can choose apples, strawberries, peaches, oranges and blueberries.
Cooking method
Boiling, steaming, boiling, stewing and frying are recommended. Do not fry, braise in soy sauce, sweet and sour.