Here is a relatively healthy diet for you. Maybe there are some ingredients you don't like, so you can replace them with foods with considerable calories and quality.
Breakfast: (This is provided by Fan Zhihong, Doctor of Food Science, China Agricultural University)
1, steamed purple potato+yogurt+boiled eggs
2. Steamed sweet potatoes+apples+boiled eggs
3, steamed yam+eggs+fresh celery carrot juice
4. Steamed potatoes+yogurt+oranges
5, steamed corn+soybean milk+strawberries 5.
6. Steamed pumpkin+yogurt+boiled eggs
7. Pitaya+Yogurt+Boiled Eggs+Pure Oatmeal with Boiled Water
……
According to the above rules of nutritious breakfast, you can make it yourself in the future. The principle is: high dietary fiber+high quality protein+vitamins and minerals. You can eat more breakfast, eat well, be full and be nutritious. Not only will it not make you gain weight, but it will also help you improve your metabolism and burn fat faster.
Lunch:
1.2 portions of vegetables+rice, vegetables, oil-free, multi-bean products, and meat can be chicken, shrimp, etc.
2. Spinach soup+rice+chicken breast vegetable salad. Before meals 1 bowl of spinach soup 40 calories; Rice 180 calories; Chicken breast vegetable salad 130 card
3. Chicken leg rice with brine (peeled and drained) 1 bowl, rape (less oil) 1 bowl.
4. Seafood or chicken+salad with fresh vegetables and olive oil+rice
5. White rice+shredded pork with onion+tricolor bean sausage+boiled cauliflower+grapefruit half.
6. White rice+sweet milkfish (a slice of milkfish is about 5~6cm and steamed with rags)+fried shredded pork with green pepper+kale in oyster sauce+23 virgin tomatoes.
7. Assorted pot roast noodles (2/3 packets of pot roast noodles+6 grass shrimps+6 clams+5 fresh mushrooms+Chinese cabbage 1/2 bowls)+grapes 13.
8. Dried pork rice noodles+2 pieces of dried bean curd and kelp+peaches 1 piece.
9. White rice+roasted salmon 1/2 slices+celery fried meat slices+stewed winter melon 1 bowl+lily soup 1 bowl+avocado 2 slices.
10. Mini-hotpot (winter flour 1 2 pieces of 3 cm corn+3 ~ 4 pieces of meat+6 shrimps+6 oysters+chrysanthemum morifolium, Flammulina velutipes, spinach, mushrooms and Chinese cabbage)+4 plums.
1 1. White rice+2 steamed rolls+shredded pork with chives+green beans mixed with garlic+shredded bamboo shoots soup 1 bowl+longan 12.
12. Stir-fried dried leek, red bean rice, 4 slices of beef sauce, tomato and seaweed soup.
13. One steamed fish, one bowl of brown rice and one dish of stir-fried peas.
14. Boiled boiled shrimps, dried celery and black rice 1 bowl.
15. Steamed egg soup, cold yuba, steamed bread and boiled lettuce
16. Fried pork liver with carrot (50g pork liver), brown rice, tomato and vegetable soup.
……
According to the above rules of lunch, it is difficult for a person to be so diverse. In fact, in addition to eating some big fish and meat for lunch, normal dishes can be served with rice, but attention should be paid to controlling the amount. Eat only eight points full. This must be paid attention to. The principle of lunch collocation: rice is served with vegetables. It is best to change rice into coarse grain rice, vegetables should be less oily, meat should be white, and peeled if it can be peeled.
Dinner: (National Senior Nutritionist Feng Haibo)
"If you want to lose weight better, dinner is very important, and you can really eat very little. For example, a bowl of rice congee, preferably coarse porridge and miscellaneous grains porridge, then cook some vegetables and eat a small portion of fruit. If you are hungry before going to bed, you can drink another glass of milk. "
1. Oat and jujube soybean milk+black sesame, cashew nuts and spinach+steamed lotus root diced. Oat and jujube soymilk: soybean15g, oat and jujube10g each, made by soymilk machine. Black sesame and cashew spinach: 200 grams of spinach is cooked and cut into sections, roasted cashews and cooked black sesame are each 1 spoon. Steamed diced lotus root: fresh lotus root 150 diced and steamed, decorated with a small amount of medlar.
2. Milk custard+yogurt (100g, full-fat, original flavor)+assorted fruits (300g, according to your own preferences). Milk custard: skim milk 1 00g, eggs1piece. Add a small amount of salt, sesame oil and chopped green onion, mix and steam.
3. Cold sea sprouts+sauce beef+big salad+oatmeal rice porridge. Mix sea sprouts: soak dried sea sprouts (or Undaria pinnatifida, kelp, etc.) 1 spoon, wash with fruit vinegar or balsamic vinegar, and drop a few drops of sesame oil. Sauced beef: 30g of beef is made by itself or purchased, sliced, dipped in a little garlic vinegar juice and sprinkled with a little chopped green onion. Braised lettuce, chickpea, purple cabbage and sweet pepper, with appropriate amount of white rice vinegar, sugar, salt or soy sauce and walnut oil. Oat and rice porridge: 50 grams of oats and rice each, and 8 times of water to cook porridge.
4. Chicken salad+yogurt
5. Seafood and winter melon soup+brown rice
6. Vegetable cornmeal cookies+sweet potato porridge
7. Pumpkin and tomato detoxification soup+white rice
……
It's best to eat only five minutes full for dinner, eat some lost food, soup, noodles, porridge, etc., and vegetables and fruits must be available.
Step 2 exercise
The best exercise method to lose weight is aerobic exercise+strength training.
Aerobic exercise:
Adhere to the three three principles of sports. At least three times a week, each time for more than 30 minutes, the exercise heart rate is above 130. You can run, climb mountains, play basketball, power bicycles, treadmills, etc., and change aerobic sports during breaks. Because it is winter, swimming is the best aerobic exercise compared with your weight, because you have a large weight base, and land exercise is easy to damage your joints.
Resistance training:
Not only weight training, equipment training, strength training, but also muscle training. As soon as the muscle mass increases, you will burn fat when you sit still. Therefore, resistance training is very important for losing weight. Recommended content: Sit-ups, leg presses, sit-ups, latissimus dorsi stretching exercises, prone leg bending exercises, lower back exercises, bending over and side lifting, sitting lift heel, hammer bending and pressing triceps.
Fourth, the best weight loss schedule, you can also arrange exercise according to your time.
At 6: 45 in the morning, get up and exercise.
Exercise in the morning can improve your heart rate and metabolism. The effect of exercise can last for several hours. So from this perspective, it can also help burn more calories. But it depends on where you live. The less pollution in the morning, the better the exercise effect.
At 7: 30 in the morning, have breakfast.
We haven't eaten for more than 10 hours. Getting up early in the morning to eat breakfast is the beginning of metabolism. Eggs are a good choice because they have a high satiety.
In the morning11:00, eat fruit.
It's not lunch time yet, but I feel a little hungry. I choose to drink a glass of juice and think that the calories are not high, which will not affect my weight loss. In fact, a glass of apple juice is equivalent to three apples in calories. Studies have shown that drinking fruit juice regularly may increase the risk of diabetes by 50% because these juices are high in sugar. In addition, the cellulose contained in fruit basically disappears completely after it becomes juice, so it is better to eat fruit directly.
At noon1:00, have lunch.
Don't eat lunch at your desk, eat outside. There must be some small parks near the company, sitting there for lunch and taking a walk after dinner. Note that you should have a choice when eating lunch. You can choose stir-fried dishes and salmon salad, with a smaller portion, pay attention to health, and try to choose meals with less oil and salt.
3: 00 pm, no sweet drinks.
If you don't want to look like a spokesman for Michelin tires, you should drink water and avoid soft drinks (juice, soda). A study by Harvard University found that if 6,000 people drink a soft drink every day, the risk of obesity will increase by 3 1%. Now there is more evidence that there is no difference between diet drinks and ordinary drinks. Some researchers have done experiments with white mice, fed with artificial sweeteners and sugary drinks respectively, and found that white mice fed with artificial sweeteners gain weight faster.
Researchers believe that soft drinks are artificial sweeteners. When you drink such a drink at dinner, your body will consume a lot of calories. When you don't drink, your body will judge whether you need to eat according to your hunger.
4: 00 p.m., sports
Although many people are suitable for morning exercise, it may be best to exercise between 4 pm and 5 pm for those who are asthmatic or easy to get busy at work. A survey found that lung function reached its peak during this period, which was 20% higher than other periods.
It is best for you to exercise at the right time. Because some people prefer to exercise in the morning, and others are more suitable for exercising in the afternoon, it is best to find the right time.
At 8: 00 pm, stop eating.
Unless you are an insulin-dependent diabetic, it is best not to eat two or three hours before going to bed. If you want to, give your brain a signal to stop eating at night. This may also include washing dishes, cleaning up leftovers and flossing your teeth … Don't do anything related to eating.
By controlling a reasonable diet, we must exercise more. If these methods really don't work, it is recommended to eat some Shuerjia, control oil and reduce fat, and combine with diet and exercise to achieve the ideal effect.
Finally, remember to drink 8 glasses of water every day!
Eating is one of the necessary rules to lose weight. It is best to eat right to help you lose weight, so be sure to cheer up!