Monday:
Breakfast: boiled eggs, toast and grapes.
Lunch: a small bowl of rice, fried cucumber, fried bitter gourd, tomato and egg soup.
Dinner: vegetable salad and an apple.
Tuesday:
Breakfast: milk, steamed bread and apples.
Lunch: a small bowl of rice, bean sprouts, small vegetables and seaweed soup.
Dinner: steak, tomatoes, coffee.
Wednesday:
Breakfast: a boiled egg and a small bowl of porridge.
Lunch: a small bowl of rice, fried tomatoes with eggs, lentils and bean curd soup.
Dinner: a bowl of green vegetable noodles and an apple.
Thursday:
Breakfast: a cucumber, a pancake and some big chestnuts.
Lunch: a small bowl of rice, fried beef with green peppers, fried carrots and winter melon soup.
Dinner: fried leek, baked tofu, a small bowl of porridge.
Friday:
Breakfast: tomato juice, a steamed bread and apples.
Lunch: a small bowl of rice, fried spinach, fried onions, seaweed soup.
Dinner: hairtail, vegetable salad and toast.
Saturday:
Breakfast: a cup of boiled water and a cake.
Lunch: fruit salad, fried beans, steamed pumpkin.
Dinner: a small bowl of porridge, steak, fried water bamboo, loofah soup.
Sunday:
Breakfast: a steamed stuffed bun and an apple.
Lunch: a small bowl of rice, fried diced chicken, grilled louver and vegetable soup. Dinner: More dietary suggestions about millet porridge:
1. Control calorie intake: If there is a tonic plan, reduce calorie intake in other diets. The intake of staple food should be controlled at about 250-300 grams, and the habit of eating seven or eight points is formed. Those foods with high starch content and extremely sweet, such as sweet potatoes and potatoes, should be eaten as little as possible or not. At the same time, some foods with high fat content should also be controlled, such as peanuts and walnuts.
2. Supplementing dietary fiber: Dietary fiber will hinder the absorption of food, increase satiety and reduce food intake. At the same time, fiber can also promote intestinal peristalsis and reduce food absorption. Usually you can eat more foods rich in dietary fiber, such as bamboo shoots, celery and green leafy vegetables.
3. Increase the intake of fruits and vegetables: Fruits and vegetables are rich in vitamins and minerals, which help the body to maintain a healthy state, provide a feeling of fullness and reduce food intake. At the same time, the fiber in fruits and vegetables can also promote intestinal peristalsis and reduce food absorption.
Don't add sugar or milk to black coffee. It is best to drink fat an hour before exercise. Breakfast: an egg, a cup of soybean milk (sugar-free) or a bowl of miscellaneous grains porridge and a vegetarian meal: an apple or a small banana lunch: a moo Shu pork with one or two seasonal vegetables and a miscellaneous grains rice or a small sweet potato meal: a handful of nuts dinner: a steamed egg and one or two seasonal vegetables and a corn.
5. Control the meal time: The choice of meal time is also very important. In the process of losing weight, eat as much breakfast and lunch as possible, and eat as little dinner as possible. At the same time, avoid eating within three hours before going to bed to avoid affecting sleep and health.
6. Exercise: It is not enough to control diet if you want to lose weight with aerobic and anaerobic. You also need proper exercise to help burn fat. Aerobic exercise helps to accelerate metabolism and reduce fat accumulation, such as running and swimming. At the same time, it can also be combined with some anaerobic exercises, such as push-ups and sit-ups, to increase muscle mass and improve body metabolic rate.
7. Diet should be diversified, not monotonous. In the process of losing weight, we should try to avoid monotonous diet, otherwise it will easily lead to nutritional imbalance and anorexia. You should try more different foods and combinations to make your diet more colorful.
8. Monitor weight changes and constantly adjust the weight loss plan. In the process of losing weight, the change of weight is normal. In the process of losing weight, we should always monitor our weight changes and constantly adjust our weight loss plan according to the actual situation to ensure the effect.