Fat-reducing meal weekly schedule, the real weight loss is to use healthy methods to consume excess fat in the body to achieve the purpose of slimming. It is very difficult to lose weight. The real fat-reducing meal is the pursuit of ingredients. Here is a weekly schedule of fat-reducing meals.
Weekly schedule of fat-reducing meals 1 Monday diet menu
Breakfast: one cup of whole grain soybean milk, one boiled cabbage and steamed yam.
Meal: some grapes.
Lunch: a bowl of black rice, a little steamed fish, almonds mixed with spinach.
Meal: a cup of yogurt and half a banana.
Dinner: a steamed sweet potato, a bowl of tomato, laver and egg soup, and a sesame sauce mixed with oil wheat.
Tuesday diet menu
Breakfast: a cup of milk, a steamed sweet potato, an apple and a few almonds.
Meal: some grapes.
Lunch: a bowl of rice, some garlic and broccoli, and cold shredded chicken and amaranth.
Meal: one peach.
Dinner: a bowl of millet and red jujube porridge, a piece of Flammulina velutipes mixed with cucumber (shredded cucumber, mixed with more sesame sauce, some sugar and vinegar, a little refined salt and monosodium glutamate), fried melon with shrimp.
Wednesday diet menu
Breakfast: milk oatmeal, a few nuts and an apple.
Meal: A few red dates and a cup of yogurt.
Lunch: a bowl of red bean rice, shredded beef, shredded onion and carrot, and celery and bean sprouts.
Meal: one orange.
Dinner: a bowl of corn and pumpkin porridge, a purple cabbage mixed with sweet pepper and cucumber, and garlic spinach.
Thursday diet menu
Breakfast: a bowl of corn and pumpkin porridge, an egg, sesame sauce mixed with shredded fungus and cucumber.
Meal: some cherry tomatoes and a cup of yogurt.
Lunch: a bowl of brown rice with red dates, a portion of shredded konjac mixed with broccoli, and diced lettuce and papaya with shrimps.
Meal: one peach.
Dinner: a bowl of yam and barley oatmeal, steamed eggplant, cold kelp and dried tofu.
Friday diet menu
Breakfast: a bowl of yam, barley and oatmeal, three quail eggs, and almonds mixed with chicken hair.
Meal: a cup of kudingcha, autumn jujube.
Lunch: a bowl of red bean rice, a bowl of mixed mushroom soup with chicken legs and boiled water spinach.
Meal: A few grapes.
Dinner: a glass of milk and a vegetable salad.
Fat-reducing meal weekly schedule 2 Fat-reducing seven days a week
1, breakfast. For people who want to lose weight, a healthy breakfast is extremely important. We can make our own sandwiches for breakfast, which contains almost all the nutrients and is a perfect breakfast. Seven days a week, you can eat sandwiches for three days, and the contents can be changed by yourself. For the rest of the time, you can eat cereal, milk and other foods high in protein, so you can eat them alternately.
2. Lunch. Rice must be eaten', it can ensure that we eat enough carbohydrate and sugar to prevent weight loss from rebounding. The amount of meat needs to be less than that of vegetables, so that not only the calories will not exceed the standard, but also you can have sufficient nutrition and maintain enough energy. You can eat some fruits, oranges or kiwis after meals, which are all good choices.
3. Dinner. Many people will ask whether they want to eat dinner or not. In fact, this question is inconclusive. If we feel some pressure in our stomach, we can skip dinner. If we feel very hungry, it will even affect our sleep, so we need to eat some vegetables to fill our stomachs.
What other foods have the effect of losing weight?
Tomatoes, eating tomatoes before meals can help reduce the accumulation of fat in the lower abdomen. Too much waste is accumulated in the intestines, which is easy to form a small belly. Tomatoes are rich in dietary fiber, which can absorb excess fat in the intestine and excrete oil and toxins. Eating a tomato before meals can also prevent fat from being absorbed by the intestines. Stick to it for a long time, and you will stay away from the troubles of a small belly.
As the saying goes, three points depend on practice and seven points on eating. What to eat when losing weight is much more important than how to practice, because food is the source of our calories.
What should we do to reduce fat scientifically?
First, coarse grain collocation
During the period of losing weight, it is not the kind of completely eliminating carbohydrate. If the body lacks carbohydrate, it will have abnormal metabolism, and the body will also have hair loss and amenorrhea. You can reduce the amount of flour and rice, such as rice and noodles, and add a proper amount of coarse grains at the same time, which can improve satiety, prolong the digestion time of staple food, and make your body have enough energy to operate. You are not easy to overeat and have a stronger hunger tolerance. Coarse grains can be corn, brown rice, sweet potato, potato, all kinds of beans, barley and so on.
Second, choose high fiber food
In life, most fruits and vegetables have low calories and strong satiety. When cooking with oil and salt, the calories of the ingredients will also be kept relatively low. Usually, you can choose broccoli, wax gourd, lettuce, spinach, tomato, cucumber, apple, grapefruit, orange, strawberry, etc., which are high in dietary fiber and full of water, and rotate various ingredients every day to ensure the diversity of ingredients and help the body to supplement various minerals, trace elements and vitamins. The amount of fruits and vegetables, the intake of dinner can be the amount of one hand.
Third, supplement high-protein food
Can't you just eat meat during weight loss? In fact, people who really lose fat learn to control the calories of meat. Whether it is to gain muscle or lose fat, high-protein food is indispensable. Protein is not easily converted into fat, so don't be afraid to eat meat. The body needs to consume more calories to break down protein foods, which helps to reduce the accumulation of fat. Choosing low-fat chicken breast, fish, shrimp and crab are all good fat-reducing ingredients, and you can take a palm for lunch and dinner.
Fat-reducing meal weekly schedule 3 Prerequisites for fat-reducing meals:
1, eat lean meat
You must eat meat during weight loss, because meat is rich in protein. After eating, it can increase muscle mass and improve the metabolism of the body, and at the same time, it can accelerate the consumption of fat and achieve the effect of losing weight and slimming. But a lot of meat contains a lot of fat besides protein, which is likely to cause the accumulation of subcutaneous fat and visceral fat after eating, so if you want to lose weight quickly, you must eat more lean meat.
2. Eat coarse grains
Compared with refined white rice and white flour, coarse grains are rich in dietary fiber and proper amount of carbohydrates, which will not cause the increase of blood sugar and the accumulation of fat after eating. The right amount of carbohydrates is the necessary energy for the body, which helps to increase the consumption of fat. If you want to lose fat, you need to replace flour and rice with coarse grains.
3. Eat more fruits and vegetables
Fruits and vegetables contain a lot of dietary fiber, which can accelerate the digestion and excretion of the stomach, contribute to the consumption of fat and inhibit the accumulation of fat. Therefore, fruits and vegetables are essential foods to lose weight and fat.
Healthy and delicious diet meal
Braised cuttlefish with white radish
Ingredients: white radish, cuttlefish, red pepper, green pepper, onion and ginger.
Seasoning: salt, monosodium glutamate, salad oil, broth, starch.
Practice:
1, white radish cut into diamond-shaped pieces, red and green pepper cut into pieces, blanch the vegetables with warm oil.
2. Wash the cuttlefish, blanch it with boiling water, and pick it up for later use.
3. Put a little base oil in the pot, first add chopped green onion and Jiang Mo, then add all the raw materials and a proper amount of broth and cook for 3 minutes. After seasoning, thicken.
Highlight: White radish is sweet and cool, and it has the effects of eliminating tiredness, removing fat, resolving phlegm and relieving cough. It also contains choline, which can reduce blood lipid and blood pressure, which is very beneficial to lose weight.
Fried shredded eel with mung bean sprouts
Ingredients: mung bean sprouts, eel, red pepper, green pepper and ginger.
Seasoning: salt, monosodium glutamate, salad oil, starch.
Practice:
1 Wash the eel, blanch it with boiling water, pick it up and cut it into shreds. Remove the seeds from the red pepper and green pepper and cut it into shreds.
2. Blanch the mung bean sprouts, shredded red pepper and shredded green pepper with boiling water, and pick them up for later use.
3, put a little oil in the pot, add shredded ginger and stir-fry, add all the raw materials and stir-fry. After seasoning, thicken it.
Highlight: Mung bean sprouts are rich in plant protein and multivitamins. It is very suitable for home cooking, or cold or fried, all delicious. Regular consumption of mung bean sprouts helps to eliminate boredom, diuresis and reduce blood fat.