Weight loss and fat reduction meal recipe table, giving up the blind dieting method, knowing how to adjust the diet reasonably, and accelerating the speed of gaining muscle and reducing fat. Seven points of losing weight lies in eating. Only by learning the correct diet can you lose a good figure. Learn about the diet table of slimming meals below.
Diet table for diet and fat reduction 1 Monday diet menu
Breakfast: one cup of whole grain soybean milk, one boiled cabbage and steamed yam.
Meal: some grapes.
Lunch: a bowl of black rice, a little steamed fish, almonds mixed with spinach.
Meal: a cup of yogurt and half a banana.
Dinner: a steamed sweet potato, a bowl of tomato, laver and egg soup, and a sesame sauce mixed with oil wheat.
Tuesday diet menu
Breakfast: a cup of milk, a steamed sweet potato, an apple and a few almonds.
Meal: some grapes.
Lunch: a bowl of rice, some garlic and broccoli, and cold shredded chicken and amaranth.
Meal: one peach.
Dinner: a bowl of millet and red jujube porridge, a piece of Flammulina velutipes mixed with cucumber (shredded cucumber, mixed with more sesame sauce, some sugar and vinegar, a little refined salt and monosodium glutamate), fried melon with shrimp.
Wednesday diet menu
Breakfast: milk oatmeal, a few nuts and an apple.
Meal: A few red dates and a cup of yogurt.
Lunch: a bowl of red bean rice, shredded beef, shredded onion and carrot, and celery and bean sprouts.
Meal: one orange.
Dinner: a bowl of corn and pumpkin porridge, a purple cabbage mixed with sweet pepper and cucumber, and garlic spinach.
Thursday diet menu
Breakfast: a bowl of corn and pumpkin porridge, an egg, sesame sauce mixed with shredded fungus and cucumber.
Meal: some cherry tomatoes and a cup of yogurt.
Lunch: a bowl of brown rice with red dates, a portion of shredded konjac mixed with broccoli, and diced lettuce and papaya with shrimps.
Meal: one peach.
Dinner: a bowl of yam and barley oatmeal, steamed eggplant, cold kelp and dried tofu.
Friday diet menu
Breakfast: a bowl of yam, barley and oatmeal, three quail eggs, and almonds mixed with chicken hair.
Meal: a cup of kudingcha, autumn jujube.
Lunch: a bowl of red bean rice, a bowl of mixed mushroom soup with chicken legs and boiled water spinach.
Meal: A few grapes.
Dinner: a glass of milk and a vegetable salad.
Diet table 2 diet diet diet recipes daquan
First, add more protein
Protein helps muscle formation and protects skin tender and elastic. Lack of protein will make women look old and lose their sense of youth. Protein is an indispensable part of the diet, which is generally high in meat and soybeans. It has a strong satiety, reduces the intake of other foods, and makes the diet less painful.
Second, maintain nitrogen balance
Nitrogen balance can help human muscles maintain a normal metabolic level. If the diet lacks nitrogen, it will lead to muscle loss, and no matter how hard you exercise, you can't keep up with the loss rate. Nitrogen balance also needs protein's supplement, and amino acids used to repair muscle tissue can be enough.
Third, increase satiety
The most painful thing for girls to lose weight is starvation, which not only hurts the operation of the stomach, but also eats too much food when they can't help it. Therefore, among the limited food choices, foods with strong satiety should be the first choice. For example, coarse grains with high fiber content are more suitable than refined grains, which can prolong the digestion time of food, promote gastrointestinal motility and avoid detoxification, and maintain heat for the body.
Fourth, choose fruit
Fruits are rich in vitamins and fiber, which are indispensable in the process of losing weight. However, not all fruits are suitable for weight loss, let alone fruit meal replacement, which will reduce metabolism. Papaya and kiwifruit are more suitable, and promoting digestion will not bring a burden.
For the control of figure, besides fitness, diet plays an irreplaceable role in slimming. A balanced diet requires the intake of allicin, and protein, vitamins and carbohydrates are all indispensable. These four recipes make it easy for you to build a slim figure.
Diet Table 3 Specific Plan for Ordinary Three Meals
Breakfast: 1~2 eggs+milk/soybean milk+steamed buns/cereal/steamed buns/whole wheat bread/cucumber.
Lunch: coarse grains (beans/corn/cold-processed potatoes/oatmeal/oatmeal bread/whole wheat bread/cereal)+a small bowl of rice+some vegetables+fish.
Dinner: a small bowl of rice+eggs/scrambled eggs with tomatoes/scrambled eggs with cucumbers/scrambled eggs with leeks+kung pao chicken/beef tenderloin/fried shredded potatoes/fried yam/broccoli/roasted beef with potatoes/braised fish.
Specific plan for five/six meals
The so-called extra meal does not need to eat too much. A glass of milk, an apple and a corn are all simple extra meals. These things, whether office workers or students, can be carried with the bag.
The time for adding meals is probably between breakfast and lunch (around 0: 00 am/kloc-0: 00), and between lunch and dinner (around 3 pm).
If you are really hungry at night, you can add a corn or an egg four hours before going to bed, or you can make your own oatmeal. Don't eat within three hours before going to bed.
7: 00 breakfast recipe: porridge, milk, eggs.
Reason: Porridge is easy to digest, and cowboys and eggs are helpful for protein's supplement. Milk can also be replaced by orange juice, which can supplement more abundant vitamin C and make your spirit become good.
9: 00 extra meal recipe: half an apple.
Reason: Apple is a fruit with low calorie and crude fiber, which can help to eliminate hunger. Because it is close to lunch time, half an apple is enough.
11:30 lunch recipes: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, while rich dietary fiber also helps digestion.
15: 00 extra meal recipe: black coffee (350ml)+ whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, which is a good thing to speed up metabolism during fat reduction. If you choose whole wheat bread with coffee, you should avoid eating bananas.
17: 30 dinner assorted fat salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, and a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner. It is recommended that the ingredients should not be cooked with edible oil. Boiling, steaming and stewing are all good ways.
21:00 midnight snack recipe: low-calorie fruit.
Fruit: 1 orange or 1 bunch of grapes or 1 pear. Reason: People who are used to sleeping late should not burden their stomach before going to bed, and choose low-calorie fruits, which will make them feel full without worrying about gaining weight.