First, the diet menu for one week
1, (the first day) breakfast: low-fat fresh milk, small apples, whole wheat cheese sandwich; Chinese food: germ rice, mushroom tofu, spinach beef, parsley radish soup; Dinner: tomato macaroni, cabbage slimming soup.
2, (the next day) breakfast: stone fruit oatmeal, yogurt fruit salad; Chinese food: vegetarian dumplings and assorted egg drop soup; Dinner: four-color fried rice, loofah and seaweed slimming soup.
3. (Day 3) Breakfast: Salad whole wheat toast, wheat germ milk, kiwi fruit; Chinese food: germ rice, roasted miso fish, fried kale, fragrant fish eggplant, and lily soup; Dinner: vegetable hotpot.
4. (Day 4) Breakfast: sweet potato porridge, pork floss mixed with tofu, hot water spinach and pears; Chinese food: tomato and beef risotto, cabbage and mushroom soup; Dinner: vegetable dry noodles, mushroom and cucumber slimming soup.
5. (Day 5) Breakfast: steamed bread with eggs, alfalfa bud salad and grapefruit half; Chinese food: soup dumplings, dried bean curd with sauce; Dinner: germ rice, steamed chicken legs, burdock radish slimming soup.
6. (Day 6) Breakfast: stone fruit salad, baked potato and diluted orange juice; Chinese food: fried rice with edamame and eggs, cabbage and bean curd soup; Dinner: Assorted fried rice noodles and two-color cauliflower slimming soup.
7. (Day 7) Breakfast: Seafood porridge and guava; Chinese food: chicken with scallion oil, two-color green pepper, hot cabbage and seaweed soup; Dinner: Hawaiian pizza, tomato and mushroom slimming soup.
Second, reduce fat meal recipes practice daquan
It is best to eat more meals a day during weight loss, which is conducive to gastrointestinal digestion. Here I will introduce the diet of three meals a day:
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.
Extra meal at 9: 00
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
Recipe: 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.
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.
Third, how to eat a diet meal
1, eat half a cucumber or a tomato before meals.
The calories of tomatoes and cucumbers are very low, only 100g has more than10g, while the weight of a tomato or a half cucumber is about 200g, which is about 30 calories, which can help you to reduce hunger and fill your stomach, so that your dinner will naturally reduce the amount of food and the calories. You can lose weight slowly without deliberately dieting.
2. The staple rice is changed to coarse grains.
Three meals can reduce the intake of staple food, and can appropriately reduce the intake of carbohydrate by 20%. However, the daily intake of carbohydrate should not be lower than 180g, and we must not eat staple food. Staple food can provide the carbohydrate needed by the body, and the carbohydrate content in fruits and vegetables is relatively low, which can not provide the necessary energy support for the body's operation. If you don't eat staple food for a long time, you are prone to anemia, hair loss and muscle decomposition.
In addition, you need to choose the right carbohydrate staple food. Coarse grains and coarse grains are compound carbohydrates, which are relatively simple carbohydrate staple foods like rice and noodles. After intake, the blood sugar of the body rises slowly, the secretion of insulin will decrease, and fat will not be generated quickly.
You should eat less simple staple food such as rice, and choose coarse grains such as brown rice, boiled corn, red beans, black beans, coix seed, sweet potato, yam and peas instead, which can not only supplement the carbohydrate needed by the body, but also take a long time for the stomach to consume, and the satiety time will be longer, which will help the body to shave fat and lose weight.
3. Improve the intake of protein food.
Protein belongs to macromolecular food and is not easily consumed by the body. Protein is composed of amino acids, which will provide running power and promote muscle synthesis after being ingested into the body, and it is not easy to be converted into fat. When you increase the protein intake of 15% at breakfast, your hunger will not be too strong at lunch, and your food intake will also drop significantly.
Of course, the wrong cooking method will destroy protein nutrition and lead to soaring calories. For example, fried chicken, braised pork and braised tofu are all high-calorie foods and are not recommended.
We need to choose high-quality protein foods and light cooking methods, so as to control calories and maintain food nutrition. We can choose seafood, fish, milk, bean products and eggs, such as boiled eggs for breakfast, custard or steamed fish for lunch, and boiled chicken breast for dinner, which can supplement the nutrients needed by the body and improve the metabolic level of the body.
4, the choice of diet should be diversified.
Don't always eat cabbage or broccoli. The body needs different vitamins, minerals and trace elements to balance nutrition and maintain a high metabolic level.