Breakfast: 200 ml of skim milk, 250 ml of soybean milk (avoid sweetness), yogurt 125 ml (original flavor) (choose 1 variety), and one egg (avoid frying in oil).
Chinese food: fish, shrimp, crab, shellfish (200g) or lean pork, cattle, sheep and chicken (peeled) (100g), so as to increase the intake of half a catty-1 catty of high-cellulose vegetables while ensuring protein's intake, which can be fried, cold-mixed and boiled. Soup (both laver and winter melon soup can be drunk) contains starchy things such as potatoes, taro, lotus root, vermicelli, corn, sweet potato, yam and arrowhead.
Dinner: cucumber 1-2, tomato 1-2, two raw or cooked carrots, choose one; Stir-fried or cold.
Fruit: 1 fruit (150-200g), and the time is 10 and 3 pm.
Water: There is no limit to boiling water or tea during the day, so drink less at night.
Note: 1, oil is the main cause of obesity, so we should strictly control the amount of oil used in cooking.
2. Cold drinks and freezing points are high-calorie drinks, so alcohol and drinks should be strictly controlled and avoided.
3. Don't eat staple food (rice, noodles) during weight loss, and other adjustments during the consolidation period must be made under the guidance of a doctor. Please consult your doctor. Snacks are not allowed.
4, insist on 45 minutes of aerobic exercise every day (brisk walking, jogging, swimming, aerobics, all kinds of ball games)
Protein food: fish, shrimp, crab, shellfish, soybean sprouts, soybean milk, tofu, bean curd, skim milk and fresh milk; Lean pigs, cattle, mutton, eggs, ducks, chicken (peeled) and rabbit meat.
Vegetables: white gourd, zucchini, eggplant, tomato, mung bean sprouts, Chinese cabbage, Gracilaria lemaneiformis, celery, cucumber, bitter gourd, fresh mushrooms, Chinese cabbage, spinach, chrysanthemum, lettuce, pea seedlings, green onions, green garlic, winter bamboo shoots, loofah, peppers, fresh watercress, water spinach, leeks, rape and so on.
Fruits: oranges, apples, strawberries, pears, pineapples, watermelons, peaches, plums, apricots, grapefruit, kiwi fruit, yacon and papaya (bananas, durians, persimmons, longan, lychee and sugar cane are not allowed).
Food PH value
1, what is the acidity and alkalinity of food?
The acidity and alkalinity of food refers to whether the inorganic salts in food are acidic or alkaline, which is simply the chemical properties of the final products after human digestion and metabolism. Therefore, foods with sour taste are not necessarily acidic. General metal elements such as sodium, calcium and magnesium are alkaline in human body, and foods containing more of these elements are alkaline foods; Some foods contain more nonmetallic elements, such as phosphorus, sulfur and chlorine. Acidic free radicals with anions are generated after oxidation in human body, which belongs to acidic food.
2, food acidity and alkalinity daquan
Generally speaking, fresh vegetables, fruits and coarse grains are alkaline, while animal foods and fine rice flour other than milk and animal blood are acidic.
Neutral food: oil, salt, coffee, tea, etc.
Alkaline food
Weak alkaline food: red beans, radishes, apples, cabbages, onions, tofu, potatoes, cabbages, Luxun, bamboo shoots, peas, shavings, pumpkins, lotus roots, pears, bananas, pineapples, cherries, peaches and burdock.
Moderately alkaline food: dried radish, soybean, carrot, tomato, banana, orange, pumpkin, strawberry, protein, dried plum, lemon, spinach, etc.
Strongly alkaline foods: grapes, tea, wine, kelp buds, kelp, etc.
Acidic food
Weakly acidic foods: ham, sugar, cream, eggs, snapper, shrimp, abalone, clams, macaroni, chocolate candy, fried foods, onions, fried chicken, white rice, peanuts, beer, wine, fried tofu, seaweed, clams, octopus and loach.
Acidic food: ham, bacon, chicken, tuna, pork, eel, beef, bread, wheat, cream, horse meat, etc.
Strongly acidic food: egg yolk, cheese, sugar-made west point, persimmon, mullet roe, chaiyu, etc.
Foods containing too much fat are acidic, and the order of meat acidity from big to small is pork, mutton, beef, chicken and fish.
There are cold, cold, warm and hot foods.
Cereals
Sex: rice, corn, highland barley, rice bran (rice bran), sweet potato (sweet potato), sesame, soybean, rice cowpea (white bean), pea, lentil, broad bean, red bean and black bean.
Temperature: glutinous rice, western Gu Mi (sago), sorghum, oats, rice sprouts and kidney beans.
Cool nature: millet, wheat, barley, buckwheat, coix seed, mung bean.
Meat food
Sex: pork, pig heart, pig kidney, pig liver, eggs, geese, donkey meat, wild boar, hedgehog meat, pigeon meat, quail, crow meat, snake meat, locust (grasshopper), donkey hide gelatin (donkey hide gelatin), milk, yogurt, human milk, turtle (slightly cold) and nail fish (slightly warm).
Temperature: beef, tripe, pith, dog meat, cat meat, mutton, tripe, sheep bone, pith, chicken (lukewarm), silky fowl, sparrow, pheasant, venison, paws, gecko (gecko), roe deer (river venison), silkworm chrysalis, etc.
Coolness: buffalo, duck, rabbit, mare's milk, frog (frog), squid, abalone.
Cold nature: duck eggs (slight cold), horse meat, otter meat, crabs, sea crabs, clams (sand clams, sea clams, meretrix meretrix), oyster meat, snails, earthworms, river snails (severe cold), snails, mussels, clam meat (river clams) and mullet.
Fruit diet
Sex: Plum, bonus (sand fruit), pineapple, grape, olive, sunflower seed, torreya grandis seed, pumpkin seed, Gordon Euryale seed (cockscomb fruit), lotus seed, coconut juice, arborvitae seed, peanut, ginkgo, hazelnut and hawthorn.
Temperature: peach, apricot, jujube, litchi, longan, bergamot, lemon (lukewarm), kumquat, bayberry, pomegranate, papaya, betel nut, pine nut, chestnut (chestnut), walnut kernel, cherry and coconut meat.
Coolness: Apple (slightly cool), pear, citrus, orange, strawberry (slightly cool), mango, loquat, Siraitia grosvenorii, water chestnut, lotus seed, lily and coconut juice.
Cold: persimmon, dried persimmon, grapefruit, banana, mulberry, carambola, fig, kiwi, sugarcane, watermelon, melon (cantaloupe), bitter gourd and water chestnut.
Vegetables and food
Sex: yam, radish (slightly cool), carrot, cabbage, chrysanthemum, kohlrabi, green vegetables, chicken head, lobster sauce, bird's nest, cowpea, potato, taro, ginger, jellyfish, auricularia auricula (slightly cool), mushroom, Pleurotus ostreatus, throat mushroom and gourd.
Sexual temperature: onion, garlic, leek, coriander (coriander), potherb mustard, onion, toon head, pumpkin.
Sex mania: Chili
Coolness: tomatoes (slightly cool), celery, eggplant, rape, kohlrabi, water bamboo, amaranth, Malantou, chrysanthemum brain, spinach, day lily (day lily), lettuce (oil lettuce), cauliflower, wolfberry head, mugwort leaf and tofu (tofu skin, tofu).
Cold nature: arrowhead (slightly cold), purslane, water spinach, auricularia (watercress), water shield, Nostoc flagelliforme (asparagus), water shield, bamboo shoots (slightly cold), caviar gourd, kelp, laver, seaweed and melon.
Common food calories
9 calories per gram of fat, 4 calories per gram of carbohydrates (sugar, starch) and 4 calories per gram of protein.
The table below shows the estimated weight of food that can produce 100 calories.
High sugar food
weight
High quality protein
weight
Sugar, candy
25g
Soybean, soybean powder, yuba, oil tofu
25g
Rice, flour, miscellaneous grains, dried noodles, lotus root starch, biscuits, dried beans, vermicelli, dried skin, water chestnut powder, dried potatoes, dried fruits, candied fruit, and koji.
23g
Milk powder, meat floss, beef jerky
30 grams
Fresh edamame, venetian blinds, dried bean curd, fermented bean curd, lean meat, heart, liver and whole eggs.
63g
Poultry, chicken gizzards, stomach, belly and kidneys.
100g
Steamed bread, sesame seed cake, raw noodles
40 grams
Tofu and bean sprouts
125g
Rice, cooked noodles, yellow wine
80 grams
Fresh milk, yogurt
150g
Arrowhead, lily, dried radish, fresh jujube, hawthorn and begonia
100g
Thick soybean milk and tofu (without seasoning)
300 grams
Fish, shrimp, crabs and shellfish
250 grams
Potatoes, taro, potatoes, lotus roots, apples and bananas.
125g
Healthy low-calorie food
weight
Chinese yam, fresh day lily, pear, fresh litchi, beer.
150g
Garlic seedlings, carrots, onions, garlic, Toona sinensis
300 grams
Citrus, oranges, grapes, persimmons, peaches and plums
200 grams
Coriander, radish, water bamboo, spring bamboo shoots, fresh mushrooms
400 grams
High fat food
weight
Water spinach, leek, rape, Chinese cabbage, green onion, green garlic, winter bamboo shoots, loofah, watermelon, pepper, Chinese cabbage, spinach, chrysanthemum, lettuce, pea seedlings, Chinese cabbage, celery, cucumber, bitter gourd, wax gourd, zucchini, eggplant, tomato and mung bean sprouts.
500 grams
edible oil
1 1g
Nuts such as peanuts and walnuts, sesame paste.
15g
Pork belly, ham, dry cheese
36g