Making a good diet diet in life can better achieve the goal of losing weight, and matching with the corresponding exercise can make the effect of losing weight get twice the result with half the effort, so friends who want to lose weight must make a healthy diet diet with three meals a day. Let's take a look at the pictures of fat-reducing recipes.

Pictures of fat-reducing recipes 1 breakfast

A, a bowl of wheat bran and a cup of skim milk.

B, three apples and a cup of green tea.

C, two bananas and a cup of green tea.

D, one raisin wheat bag and one oolong tea.

E, a bowl of cornflakes and a cup of skim milk.

F, five prunes and a cup of skim milk.

G, one wheat bag and one prune juice.

lunch

A, a tomato and egg sandwich and a cup of green tea.

B, Wonton Noodles a bowl, a bowl of boiled vegetables.

C, a dish of salad and a cup of green tea.

D, a bowl of spinach noodles and a cup of oolong tea.

E, a bowl of beef balls and rice, and a bowl of boiled vegetables.

F, a bowl of ink pill rice and a bowl of boiled vegetables.

G, a tuna sandwich and a cup of green tea.

dinner

A, a pork chop, a bowl of clear soup, two bowls of boiled vegetables, and a half bowl of plain rice.

B, a steak, a bowl of clear soup, two bowls of boiled vegetables and a half bowl of plain rice.

C, nine slices of lean meat, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

D, six tablespoons of steamed fish, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

E, three chicken wings with brine, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

F, four pieces of fried chicken (peeled), one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

G, eight boiled shrimps, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

Fat-reducing diet picture 2 Monday

In the morning, eat two homemade pumpkin cakes, steamed and mashed pumpkins, fried with flour without sugar, a vegetarian fried zucchini, a cup of skim milk, 350 calories. At noon, eat two laver rice balls, scrambled eggs with tomatoes, steamed minced chicken with cabbage, 500 calories. Eat an apple in afternoon tea. In the evening, eat a small portion of cold buckwheat noodles with laver, olive, Flammulina velutipes and carrot, with strawberry yogurt.

Tuesday

Okra omelet sandwich with skim milk in the morning, 450 calories. Eat black rice, braised chicken legs and mushrooms and vegetables at noon. Eat five cherry tomatoes in the afternoon. Eating lettuce and egg salad with half a corn in the evening is about 360 calories.

Wednesday

In the morning, I eat vegetable omelet, with milk and a portion of fruit, 430 calories. Have Caesar salad and a purple potato at noon. Eat a candied tomato in the afternoon. Eat miscellaneous grains porridge with braised beef and radish at night, 460 calories.

Thursday

In the morning, I have a fruit oatmeal yogurt cup with a nut. At noon, eat seafood pasta with lettuce, with a mushroom fried sauerkraut 490 calories. In the evening, eat cold cucumber to clear the water, with a piece of salmon.

Friday

Eat cabbage, milk and baked eggs in the morning, with a purple potato and an orange. Eat Cobb salad with a nut yogurt at noon, 580 calories. Eat a kiwi fruit to supplement vitamins in the afternoon. Eat yam porridge with lettuce and stir-fried meat in the evening.

Fat-reducing meals should balance protein, vitamins and other nutrients. If you eat according to this recipe, the calories per day will be around 1260, which will not affect your physical strength, and you can lose weight healthily for a long time. Doing some shaping exercises while losing fat can make you slim down.

Fat-reducing recipe picture 3 1, breakfast: a cup of yogurt, raisins 10, and two slices of whole wheat bread.

Lunch: celery and rice porridge.

Ingredients: celery100g, rice100g, millet100g.

Practice: wash celery and cut it into small pieces; Rice. Millet washes clean. When the pot is on fire, add appropriate amount of water, add rice and millet to cook porridge, first boil it with strong fire, then cook it with low fire for 20 minutes, then add celery and cook it for 5 minutes.

Dinner: boiled vegetables 1 bowl or lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.

2. Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.

Lunch: tomato, tofu and bean sprouts soup.

Ingredients: red tomato 1 piece (about100g), half a box of bean curd (about100g), 50g of bean sprouts and a little parsley.

Seasoning: 2 tsp salt.

Practice: Wash and cut tomatoes, cut tofu into small cubes, remove roots from bean sprouts, wash, wash coriander and cut into sections. Put water and tofu in the pot, boil for 5 minutes, then add tomato and bean sprouts to cook slightly, season with salt, and sprinkle with parsley.

Dinner: boiled vegetables 1 bowl or lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.

Matters needing attention in losing weight

1, first of all, you should realize the importance and necessity of insisting on exercise, and you can't start to be lazy and not exercise just because you lose weight.

2. Continue dieting. In the time of losing weight, I have become accustomed to dieting, and my stomach has become accustomed to such eating habits. Even if I don't read what I eat every day, I will feel full.

3. Moderate diet. Many girls think that drinking water can help them lose weight, so they drink a lot of water every day. Even if they can't drink any more, they force themselves to drink more. Therefore, I remind you that you only need to take the necessary water every day, and you don't need to drink a lot of water, otherwise it will easily lead to edema and other situations.

4. Whenever you can't stick to it, look back on what you suffered during your weight loss.

5. Make yourself develop a habit and a regular diet that can subconsciously maintain exercise.

It can be seen that the diet of fat-reducing meals with three meals a day has particularly strict regulations on nutritional balance. Its aim is to be nutritious, low in fat and rich in cellulose and carbohydrates. Moreover, we must absolutely control the intake of high fat, and we must avoid high-sugar fruits. Some people think that fruits can lose weight, but in fact, fruits with high sugar content are not low in calories, which is counterproductive to weight loss.

Picture 4 1, How to 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.

2. Steps to reduce staple food and 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.

3, eat less and eat more to control the amount of food.

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.

4. Adequate dietary fiber supplement

Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb fiber-rich food in a certain period of time and then excrete waste.

People who eat more fiber in their diet chew more often, so the eating speed slows down. As a result, the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.

5. Drink water and soup

Drinking water is an indispensable need in people's daily life. In summer, you can eat watermelons and tomatoes to quench your thirst. Watermelon juice, winter melon soup and diuretic. Excessive restriction of water can make fat people's sweat glands secrete disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Drinking water in moderation can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. Therefore, some obese people use soup to lose weight.

6. Maintain good living habits and reduce drinking.

The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of calories. Protein, sugar and fat can also generate heat (1 g protein and sugar each generate 4 kilocalories, and 1 g fat generates 9 kilocalories), but they contain ingredients beneficial to human body.

Alcohol, on the other hand, contains only calories, which make people fat blindly. It has been calculated that a large bottle of beer is equal to about half a bowl of rice. In particular, some people like to drink after meals or before going to bed. If they often drink a lot of alcohol and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat and cause the body to gain weight.

In addition, the diet should also balance the corresponding nutrition, so as to keep the body's stomach and metabolism normal, which is also a very important link in fat reduction. Without a good consumption function, the intake of nutrients can not be fully absorbed, which will not be supplemented during the fat reduction period, which will affect the weight loss effect and health.