Hi ~ I'm fat again ~ I'm going to make a week's cookbook next! It's not a dream to reduce 12 to 1, and I won't be so hungry that I hope I can help you

Well, without further ado, come and see

Ah, no, still? Recording women? /p>

protein: Carbohydrate: Fat should be 5:4:1

Breakfast: Lunch: Meal after training: Dinner should be 3:2:3:2

Carbohydrate should be selected as coarse grains, which is a method of being smashed, but rice should never be stopped, and it should be eaten once every two or three days, which will provide essence for the human body, and the spleen and stomach will have a good color, so as not to cause weight loss.

People who are weak in milk should try not to drink "milk" at night. The habit of drinking milk is spread from foreign countries, whose constitutions are different from ours. China people are mild in constitution, so they are suitable for mild food. We can't stand this kind of cold food at all. In order to supplement calcium, people drink milk every day and like to drink it before going to bed at night. Milk is cloudy and cold, and the night is also the heaviest time of the day. As a result, it will only add yin to the yin and the yang will be even less. "

Yogurt is better than milk

In order not to lose weight, supplement peanuts and beans every day if possible

Drink more warm water

Don't eat salad three days before menstruation

Eat chicken skin once a week, although it has a lot of calories, but it has collagen. Girls and friends know

Eat less or no duck, and don't eat it for people with cold body. Its calories are not high. However, it's okay for people who are angry to eat it occasionally.

ps: This recipe is friendly to students who have salads at school. Students who don't have salads can choose their diets according to the templates provided.

Here comes the template

Breakfast: one carbohydrate/one protein+one protein+one fruit (don't choose sensitive food and fruit with little juice)+one nut

Lunch: one staple food (coarse grains or 5g rice)+one chicken/fish/beef+one non-meat protein (scrambled eggs with tomatoes and the like)+one green vegetable.

Dinner: one fruit+protein/nut, one drink water when you are hungry, lemonade or something. Now drink it.

Meal after exercise: a small piece of dark chocolate/a banana.

Before going to bed: a calcium tablet.

Detailed recipe.

Monday: Breakfast: a cup of freshly ground soybean milk+an apple+an egg (if there is no class in the morning, Buy vinegar yourself! The heat of the sauce will really, really make people collapse

Dinner: a bag of black sesame paste+an orange

Tuesday: Breakfast: sugar-free instant oatmeal 3g (two spoonfuls)+an apple+an egg+nuts 2g

Lunch: sweet potato+meat+scrambled eggs with tomatoes+fried vegetables

Dinner: yogurt. ———————

Wednesday: breakfast: oat 3g+ apple+egg white+walnut

lunch: rice 5g+ tofu+meat+broccoli+walnut

dinner: black sesame paste bag+orange

———————. A peach

Lunch: half a corn+meat+scrambled eggs with cucumber+kelp

Dinner: half a corn+orange

—————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————— A dinner with vinegar

: one banana+one bag of yogurt

————————————————————————————————

Saturday: breakfast: oatmeal 3g+ an apple. A cup of milk+a banana

Remember that during the fat reduction period, the total dietary calories for one or two days a week will exceed your metabolism, that is to say, eat more, because the body needs a lot of nutrients, and when the excretion is abnormal, it is mostly due to eating less, so you should calculate your calories and eat more these two days, but don't eat ice cream, barbecue or anything, otherwise, hey hey, you know.