Weight loss and fat reduction meal cookbook loses three pounds a week. For some girls who eat food, the little greedy worm in their hearts is restless in the face of some delicious food, but they are afraid that they will gain weight after eating, which will affect their figure. The following is about weight loss and fat reduction meal cookbook. Lose three pounds a week.

What is the weight-loss diet recipe that loses three pounds a week 1 3 pounds?

The main reasons for the sharp increase in holiday weight:

1, excessive calories cause fat accumulation;

2, eat more, food residue is more, and feces are not discharged;

3, the taste is relatively heavy, the salt is eaten too much, and the water in the body is retained.

There is no clear proportion of how much fat, how much feces and how much water there is, and everyone's situation is different, so we will probably consider losing 1 kg of fat, 1 kg of feces and 1 kg of water.

1, low calorie diet by LCD:

LCD diet refers to the dietary pattern of reducing the intake of fat and carbohydrate appropriately and reducing the energy of normal free eating by 30%~50% on the basis of satisfying the five nutrients of protein, vitamins, minerals, dietary fiber and water.

Women with light physical strength, such as general offices or students, need to consume 1800kcal on average every day, and if they reduce it by 30-50%, it will be controlled between 900- 1260kcal.

Generally, it takes 3850kcal to reduce 1 kg of fat, that is, at least 550kcal is needed every day, and calorie intake = calorie consumption 1800kcal-550kcal, that is 1250kcal. In the thermal control range of our LCD, we can choose1.

This value is basically on the basic metabolism of the average woman, and it will not make your basic metabolism decline. Therefore, it is not a diet!

2, high fiber defecation diet:

Eat less high-fiber food in the New Year, and the intestinal peristalsis is not strong. It is necessary to control the dietary calories and match the ingredients with high dietary fiber to make the stool easier to discharge.

3, high potassium drainage diet:

On the New Year's Day, we will eat a lot of pickled vegetables, and with more seasonings, the sodium content exceeds the standard and the water stays in the body. Supplementing potassium can help to adjust the balance of potassium and sodium and promote the discharge of water.

How to eat every day?

Remarks:

1, freely interchangeable, such as breakfast can be selected from Monday to Sunday;

2, drink recommendation: drink water all day 1.6L (almost 8 glasses of water, can be all kinds of tea (such as green tea, black tea, oolong tea, yerba mate, herb tea,, drink black coffee after breakfast and afternoon (it is recommended not to exceed 3 cups,, lemonade, do not drink any sugary drinks;

3. Use little oil a day. If it is greasy, remember to rinse it.

4, the dishes should be light, too salty to rinse.

What if I want to lose more weight?

1, all the rice for lunch is replaced by miscellaneous grains rice and miscellaneous grains porridge;

2, you can buy intestinal probiotic powder to regulate the intestine;

3. Exercise properly for 30-60 minutes every day, such as running, aerobics, etc. Those who have a sports foundation can jump HIIT； directly;

4, massage, promote intestinal peristalsis, cross your hands on the navel every day before going to bed, clockwise and counterclockwise 100;

5, every morning, you must squat in the toilet, don't take the mobile phone, put a stool under your feet, and lean forward to make the poop slip better.

Weight loss and fat reduction meal recipe lose three pounds a week 2 Monday recipe: stir-fry cucumber: practice cucumber washing, peeling and slicing, salting for a while, and removing water for later use. Cut the pig into small slices, marinate with cooking wine and light soy sauce for a while, and slice garlic. Pour the oil into the fire pan, pour the cold oil into the pork, add the garlic slices when the meat is almost fried, stir-fry the fragrance, and finally pour the cucumber, stir-fry it, add salt and serve.

Tuesday's recipe: sesame oil persimmon pepper, heat it in a wok, pour in persimmon pepper strips and stir-fry until the water is reduced, the skin is slightly wrinkled and the color turns dark green. Cook sesame oil, add salt and monosodium glutamate and stir well. Capsaicin contained in pepper can promote the metabolism of fat, prevent the accumulation of fat in the body, and help to reduce fat and lose weight.

Thursday's recipe: Stir-fried eggs with leeks. The method is very simple. I don't need to say that everyone should know how to do it. Wash the leeks, cut them into small strips for later use, then stir the eggs, pour them into a fire pot, pour the beaten eggs after the oil is hot, and take them out after frying.

There is a little oil left in the pot. Pour the chopped leeks into stir-fry a little, just pour the eggs, and put salt and other condiments before cooking. Rich in fiber, it can smooth the stool, excrete excessive protein and fat in the intestine, and prevent the accumulation of fat in the body.

Friday's recipe: yam and red date porridge, a delicious porridge with the functions of invigorating qi, enriching blood and slimming! Practice: Cut the yam into pieces and add it to the cooked white rice porridge. After boiling, add brown sugar and red dates and cook for 10 minute.

Saturday recipe: winter melon and barley soup. Practice: Soak the barley with bone soup until it is soft. When the barley is ripe, add winter melon and boil it. When cooking, you can add a little salt to taste!

Sunday recipe: tomato thick soup, practice: cut tofu, mushrooms and tomatoes into small pieces, fire, pour the right amount of oil into the pot, pour the ingredients into stir-fry after opening, and add the right amount of water. Boil until the soup is thick, and add seasoning.

Everyone knows the love of beauty, and there is no one who does not love beauty. If you want to be slim, you must first get rid of excess fat. This requires us to pay more attention to eating habits in our daily life. Only a reasonable diet can completely eliminate fat and keep slim and fat.

Breakfast: steamed eggs with okra, oranges, almonds and milk.

Okra and oranges supplement human dietary fiber to increase satiety, eggs and milk increase protein needed by human body, and almonds contain unsaturated amino acids without increasing fat intake.

Breakfast is a very important thing. Breakfast is the golden period of fat reduction. The human body has high insulin content. Eating high-carbon water staple food can easily cause blood sugar to rise and turn into fat to store. If you want to eat staple food for breakfast, it is recommended to use a small amount of cereal.

Lunch: smoked chicken breast vegetable salad, purple potato

Chicken is a low-calorie meat, which can also bring a lot of protein and increase satiety. Vegetable salad provides dietary fiber to increase satiety, and purple potato is the staple food to provide carbohydrates.

Dinner: Longli fish, cowpea, broccoli, pumpkin.

The purpose of fish is to provide protein needed by human body, cowpea and broccoli provide dietary fiber, pumpkin is a low-carbon staple food, and pumpkin can also be replaced with purple potato, sweet potato or corn.

Weight loss and fat reduction meal recipes lose three pounds a week 3 1, scientifically arrange three meals a day

Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because the stomach has been emptied after a night of digestion, if you don't eat breakfast, the energy consumed by the whole morning's activities will be completely provided by the dinner the day before, which is far from meeting the nutritional needs.

This will easily lead to acute gastritis, gastric distension, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat and it will be easy to gain weight. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.

3, eat more and eat less

In the process of losing weight, it is best to follow the principle of more meals and less, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.

3. Control staple food and restrict sweets.

If the original food intake is large, the staple food can be reduced by 50 grams for three meals a day. Try to eat as little or no food containing too much starch and extremely sweet as possible, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract and fruit juice sweets.

Non-staple food can use lean meat, fish, eggs, soybean products and vegetables and fruits with less sugar content. Sweets are high-calorie foods, such as sweets and cones, which are easily converted into fat, leading to obesity. Choosing plastic fiber fruit to reduce dessert intake can effectively reduce fat formation and consume excess fat.

The above is a detailed introduction of how scientific diet meals are matched, so if you want to lose weight and make yourself in better shape and healthier, you can have a complete understanding of how scientific diet meals are matched, and then you can lose weight as soon as possible through diet among three meals a day.