1, 2 1 day diet
Day 1: Just drink water.
The next day: just drink water.
Day 3: Drink only water.
Day 4: Cucumber+Apple Boiled Vegetable Seaweed Soup+Apple
Day 5: Egg white, 2 kelp soup, tomatoes and pears.
Day 6: tomatoes+apples, kelp and winter melon soup, cold cucumber+apples
Day 7: Eggs+cucumber boiled vegetables+grapefruit seaweed soup+grapefruit.
Day 8: Cucumber+pear boiled vegetables+pear laver soup
Day 9: boiled egg+orange kelp vegetable soup+orange
Day 10: Cucumber+pear boiled vegetables+pear laver soup
Day 11: Tomatoes+apples, boiled vegetables, seaweed soup+apples.
Day 12: Soymilk 1 Cup of Fried Vegetables+Rice and Seaweed Soup+Pear
Day 13: Fried lotus root with boiled eggs+cold celery with rice
Day 14: Pure milk 1 package 10 duck neck+grapefruit cucumber+grapefruit
Day 15: Soymilk 1 Cup of Fried Vegetables+Rice and Seaweed Soup+Pear
Day 16: Steamed buns 1 a small bowl of three fresh powder boiled vegetables+grapefruit
Day 17: Soymilk 1 Cup of Fried Meat with Vegetables+Rice, Cucumber+Grapefruit
Day 18: Fried lotus root with boiled eggs+cold celery with rice
Day 19: Pure milk 1 casserole, one serving of apples, 2 apples.
Day 20: Pure milk 1 bag+grapefruit cucumber+grapefruit
Day 21: Steamed buns 1 a small bowl of three fresh powder boiled vegetables+grapefruit
2, 2 1 day diet three stages of specific recipes
The 2 1 day diet is generally divided into three stages, namely, the detoxification stage in the first three days, the fat-reducing stage in the middle eight days, and the consolidation stage after 10 days. The diet in these three stages is different.
first stage
The detoxification stage of the first three days is the stage of clearing the intestines and detoxifying, which requires complete fasting. You can't touch a grain of rice or vegetables, and you can only drink water completely. Generally, people with normal constitution can't drink less than 2500ml a day. Drink a cup of 500 ml warm light salt water when you get up every morning.
If the stomach is not good, honey water can be considered, which can nourish the stomach gently and will not damage the stomach due to fasting.
stage Ⅱ
In the middle of the 8-day fat-reducing stage, there are mainly vegetables and fruits, fasting staple food, fat and sweets. Each meal can be100g of lean meat or poultry or fish or seafood; A dish of boiled vegetables; Half a slice of thin toast; An apple or orange. You can add non-calorie condiments, such as lemon juice or vinegar, and add moderate amount of salt or pepper. At the same time, one fruit in the morning and one fruit in the afternoon. The fruits can be apples, kiwis, lemons, plums, cherries and citrus.
Specific recipes:
Recommended recipe 1
Morning: Mushroom and Green Vegetable Soup.
Wash Chinese cabbage and Pleurotus ostreatus, add water to the pot, add Pleurotus ostreatus after the water is boiled, add Chinese cabbage after boiling for two minutes, turn off the heat after one minute and add appropriate amount of salt and pepper.
Chinese: cucumber mixed with tofu+cassia seed lotus leaf hawthorn tea.
Wash cucumber and dice, and dice tofu. Boil a pot of water, until the water boils, add tofu and dice it for one minute and take it out. Blanched diced tofu is soaked in cold water, drained and mixed with diced cucumber. Add seasoning and mix well (there is salt in soy sauce and vinegar, so you don't need to add salt)
Evening: small tomato+xylitol yogurt
Recommended recipe 2
Morning: Porphyra, Pleurotus ostreatus and raw vegetable soup
Pour cold water into the pot, tear the Pleurotus ostreatus into the pot by hand, and boil for three minutes.
Porphyra and lettuce are put into the pot and boiled for 1-2 minutes. Add salt, pepper and chicken essence. Turn off the fire and get out of the pot.
Chinese: Amaranth boiled with garlic+cassia seed lotus leaf tea
Pinch off or cut off roots and older stems, soak them and wash them. Put a little water in the pot, add some garlic, bring to a boil, put the amaranth in and cook it, turning it several times in the middle until the amaranth is soft and cooked. Turn off the fire, add some salt, mix well and take it out with chopsticks.
Evening: cucumber yogurt
Add the chopped cucumber and yogurt into a blender and stir.
Recommended recipe three
Morning: Yogurt mixed with water chestnut
Chinese: papaya and vegetable salad+watermelon juice
Evening: small tomato+mango
The third stage
After 2 1 day diet, you can eat normally 10 days, but you should also pay attention to the control of your diet. Just eat six or seven minutes full. At the same time, pay attention to the collocation of each meal, develop good eating habits at this stage, and maintain the ideal weight for a long time.
Recommended recipe 1
Breakfast: a bowl of soybean milk, two slices of whole wheat bread and an egg.
Chinese food: Sufu water spinach, preserved eggs mixed with tofu, mung bean sprouts cooked in vinegar, and half a bowl of rice.
Dinner: stir-fried fenugreek, fried melon with shrimp, cucumber mixed with yuba and a small bowl of red bean porridge.
Recommended recipe 2
Breakfast: a bowl of red bean and rice porridge, a refreshing dish (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1 bar.
Chinese food: scrambled eggs with tomatoes and fungus.
Mix celery, stir-fried oil wheat vegetables and half a bowl of rice.
Dinner: Spinach and Pig Blood
Bean curd soup, fried potato shreds, cold cabbage heart.
Recommended recipe three
Breakfast: bean curd with soy sauce, steamed egg soup and half steamed bread.
Chinese food: cold broccoli, steamed fish, diced green pepper and winter bamboo shoots, and half a bowl of rice.
Dinner: cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices, and a bowl of millet porridge.
Recommended recipe four
Breakfast: pumpkin, medlar, rice porridge, fried eggs and assorted pickles.
Chinese food: braised beef,
Cold spinach, vegetable fried kale, half steamed bread.
Dinner: winter melon sparerib soup, carrots, green peppers, shredded potatoes and cold mashed tomatoes.
Recommended recipe five
Breakfast: a steamed waxy corn, 1 poached egg and a glass of milk.
Chinese food: tomato beef noodles (only half of the noodles), cold kelp and shredded carrots.
Dinner: bean sprouts and fish balls soup, vegetable fried loofah, baked sweet potato 1 piece.
Warm tips
When using 2 1 day to lose weight, don't forget to cooperate with proper exercise, such as brisk walking, jogging, yoga, skipping rope and other aerobic exercises, and the weight loss effect will be better.
3, help to lose weight food daquan
1, oatmeal (sugar-free)
Oatmeal contains a lot of dietary fiber, which is easy to produce satiety, promote metabolism and make you consume more energy during digestion. Moreover, the soluble dietary fiber of oatmeal is 12 times that of white rice, and the ingested soluble fiber is mixed with water in human intestine to form colloid, which prolongs the time for human body to absorb food nutrients, can maintain satiety for a long time, and avoids the desire for sweets caused by the sudden rise and fall of blood sugar, and can also promote intestinal peristalsis and prevent constipation. You can brew oatmeal with milk at breakfast and add some nuts at the same time, which will not only keep your energy supply all morning, but also prevent hungry oh!
2. Eggs
Yes, eggs have the effect of losing weight! Eggs are rich in high-quality protein, essential amino acids, vitamins and other trace elements such as potassium, sodium, magnesium and phosphorus. These nutrients can help burn fat and promote metabolism. In addition, eggs are also rich in DHA, lecithin and vitellogenin, which can emulsify fat cholesterol into tiny particles and be used by the body after being removed from blood vessels. 1 egg has only 80 calories, so it will not exceed the standard. The important thing is the method of eating. Remember to have at most one egg a day, and don't eat it with soy milk, let alone cook it with sugar. Remember these three points, and you can eat with confidence!
3. Chicken and other pure lean meat
Protein in meat is the core of various nutrients needed by human body. The normal secretion of human hormone content, the normal growth of muscles and the normal maintenance of immune system are inseparable from it. But remember, we should choose animal protein with high protein and low fat to control fat. Fish, chicken breast and beef are all representatives of high protein and low fat. Cooking methods should be boiled and steamed as far as possible, and try not to eat fried meat products.
4. Peanut butter
In your mind, peanut butter is also a representative of high calorie, but eating it correctly can also reduce weight. Peanut itself is a good detoxification product, which can strengthen the intestines and eliminate constipation; The special substances such as phytic acid and phytosterol, which are unique in peanuts, can increase the toughness of the intestine. Peanut butter can provide rich fiber, potassium, phosphorus, magnesium, zinc, etc. Although it also contains high calories and fat, the fat of peanut butter is mainly monounsaturated fat, which is beneficial to heart health and even can regulate triglycerides in blood. Therefore, peanut butter with whole wheat bread for breakfast is a very good choice!
5. Nuts such as almonds
Don't equate nuts with high calories just because there are a lot of nuts in Snickers. In fact, eating nuts correctly can help you lose weight! Nuts are rich in protein, cellulose and a lot of trace elements, and they are very easy to feel full. Eating a proper amount of nuts at two low energy points in the morning 10 and 3 pm can not only solve your hunger, but also replenish your energy. Most importantly, you won't gain weight!
6, beans
Beans are rich in dietary fiber, which can absorb water in the body, decompose fat and inhibit fat accumulation, which is beneficial to defecation. When the stool is unblocked, the time of food staying in the intestine is shortened, which can also reduce absorption. Moreover, beans have excellent diuretic and perspiration effects, and can help the body burn fat and shape muscles. In addition, the calories of beans mainly come from carbohydrates and high-quality soybean protein. As long as you don't add too much sugar when cooking, the calories are definitely not high.
7. Green vegetables such as spinach
Green vegetables are important sources of vitamins, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. Antioxidants can neutralize some free radicals in the body, thus preventing skin aging; A large amount of dietary fiber can also clear the toxins in the intestine, and achieve the effect of detoxification and laxative. Moreover, the calories of vegetables are extremely low, and eating more is not afraid of gaining weight! But it should be noted that when cooking, you must put less oil to ensure low calories!
8. Dairy products (skim or low-fat milk, yogurt, cheese)
Not all dairy products have the effect of losing weight, "low fat" or "degreasing" is the first factor! Skim milk, yogurt, cheese, etc. are all good diet foods. Rich calcium in dairy products can promote bone growth, while a large amount of high-quality protein can accelerate your metabolism and make you burn more fat. The lactic acid of yogurt can stimulate the secretion of gastric juice, promote intestinal peristalsis, clean the intestine, inhibit the growth of harmful bacteria, avoid the accumulation of toxins in the body, and a slim figure will follow.
9. Olive oil
Who says you must stay away from fat to lose weight? Eating Tai Su can easily lead to constipation. Olive oil is rich in unsaturated fatty acids and vitamin E, which can promote blood circulation and skin metabolism, stimulate digestion, lower cholesterol and relieve stomachache and flatulence. If you are troubled by constipation, a tablespoon of olive oil at breakfast every day, or you can eat it with whole wheat bread, will be very helpful to relieve constipation. If you can use olive oil when cooking, your dining table will be much lower in fat!
10, whole wheat or cereal staple food
The staple food is not necessarily white rice and wheat flour, and the healthy choice is naturally more grains. Grain is rich in dietary fiber, which is digested slowly in human body and has a relatively low glycemic index. Compared with eating food made of ordinary white flour, it is more resistant to hunger, so it is more beneficial to the body. Studies have shown that people who eat whole grain staple food can lose more fat than those who eat refined grain staple food. So, what does the whole grain staple food eat? Corn, coix seed, millet and whole wheat flour are all substitutes for staple food.
1 1, whey protein powder
Whey protein is a kind of soluble protein naturally existing in milk, which contains all essential amino acids needed by human body. Its amino acid composition pattern is almost identical with that in skeletal muscle, and it is extremely easy to be absorbed by human body. Whey protein is high in lysine and arginine, which is helpful for muscle growth and reduces body fat content. In addition, whey protein can also help you burn excess fat. When the total calorie intake is constant, if you increase the intake of whey protein in your daily diet, it will greatly help you consume excess fat and help you control your weight healthily.
12, berry fruit
Berry fruits such as strawberries and blueberries contain a lot of vitamin C and anthocyanins. Vitamin c can synthesize carnitine, promote fat metabolism and accelerate the decomposition and burning of fat; Anthocyanin, on the other hand, is a pure natural antioxidant, which can efficiently remove free radicals produced by aging, stress and external pollution and promote metabolism. Eating more berries can not only protect your heart, improve your eyesight, increase your balance and coordination, but also help you control your appetite and achieve good weight loss.