First, the ingredients:
1. Vegetables:
Broccoli, celery, asparagus, lettuce, tomato, spinach, white radish, kelp, Chinese cabbage, baby cabbage, lettuce and mushroom.
2. Fruit
Pitaya, papaya, banana, apple, blueberry, kiwi, cherry tomato, pear, avocado.
3. carbohydrates
Brown rice, oats, whole wheat bread steamed bread, whole wheat macaroni, corn, potatoes, purple sweet potatoes, beans, millet and yam.
4. High protein
Chicken breast, egg white (boiled), fish (salmon, cod, tuna), shrimp, beef and shellfish.
5. Unsaturated fatty acids
Flaxseed, pumpkin seeds, soybeans, almonds, sunflowers, walnuts, corn, cashews and pistachios.
Second, the practice of healthy and nutritious meals
1. Eat less and eat more meals. When every meal is seven minutes full, put chopsticks away./kloc-0: 00 and 4: 00, you must add meals at least five times a day to improve your metabolism.
2. Boiled water, steamed, cold salad and salad are the main ingredients, less oil, less salt and less sugar! But it can't be without salt. Without salt intake, there will be no strength to exercise.
3. A day's work lies in the morning, and breakfast must be rich, and protein, carbohydrate and fruit cannot be left behind. Please take protein, coarse grains and plenty of vegetables as the theme for lunch. Please give priority to dinner with simple and pure protein and plenty of vegetables. It must be light at night. Even people who are not dieting are not easy to be too rich at night. Your stomach has been working for you all day and needs a rest.
4. Blue bowls and plates can reduce appetite, and spread out what you want to eat for each meal on a big plate, which makes you feel full than eating in a small bowl!
5. Drink plenty of water at ordinary times, about1200ml per day, and drink slowly to improve metabolism.
6. Be sure to go to bed early and get up early to ensure 8 hours of sleep.
7. Standing for an hour after a meal, brushing the dishes and cleaning up something, will really slim your waist.
8. Try to ensure that every meal has high-quality carbohydrates, protein and vegetables.
9. Fruit must not be eaten immediately after meals, which will produce alcohol and toxins, flatulence and constipation.
10. Chew slowly! ! Very important! Chewing 30 times per bite will not only improve digestion, but also make the stool smooth.
1 1. Get up in the morning and drink a large glass of honey water slowly.
12. Soak feet more to promote blood circulation.
Third, how to eat healthy and nutritious meals
1, eat a meal every 3 hours.
Eating once every three hours in a day is actually about six meals a day. The advantage of this principle of eating less and eating more meals to lose weight is that it can maintain a sense of fullness for a long time, so that you will not suffer from hunger or irregular diet, which will lead to obesity. But also can maintain the stability and consumption of energy in the body, maintain the normal metabolic rate, and the human body is not easy to be obese and overweight.
Generally speaking, women who are losing weight