Monday:
Morning: a small bowl of porridge with a piece of raisin bread;
Chinese food: a boiled egg, a vegetable salad, a bowl of crucian carp radish tofu soup;
Evening: a small bowl of mung bean porridge, a steamed bread, a raw tomato sauce and a raw cucumber.
Tuesday:
Morning: a bowl of rice, pickles and vegetable fiber plus a monkey peach;
China people: one baked bamboo shoot, two, one cold broccoli and one boiled egg;
Evening: a small portion of beef and a bowl of cold seaweed.
Wednesday:
Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;
Chinese food: a plate of roast beef, a vegetable salad and a raw tomato;
Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.
Thursday:
Morning: a cup of coffee, a cake and an apple;
Chinese food: a small portion of chicken, a baked carrot and celery salad;
Evening: a small bowl of porridge and an orange.
Friday:
Morning: a small bowl of porridge with an orange;
Chinese food: a boiled egg, rice, a baked sea fish and mushroom stir-fry;
Evening: Small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.
Saturday:
Morning: porridge and mustard tuber with an apple, plant fiber and water;
China people: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup; ;
Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.
Sunday:
Morning: a cup of coffee, a sandwich and an apple;
Chinese food: a small bowl of rice, a stir-fried shredded green pepper, a raw cucumber and a bowl of seaweed soup;
Evening: appropriate amount of shrimp, one baked tofu, one cold onion and one celery bud.
Dietary details
It is the smartest way to lose weight by changing your diet instead of reducing your food intake.
1. Correct bad eating habits
The diet of obese people is mostly automatic and unconscious, lacking thinking and real appreciation. So, I missed a lot of fun I could get from food, often exceeding the calories I should take in.
(1) Fixed feeding time
It is necessary to concentrate on eating at a certain time of the day. Strictly require yourself to regularly ration three meals a day, between 7: 00 and 8: 00 for breakfast, around 0/2 for lunch/kloc, and generally 6: 00 for dinner. And three meals must be eaten early, full at noon and less at night.
(2) Balanced calorie diet
Choose the time and amount of food a day, and then control the amount of food and calories.
Ordinary people tend to consume too many calories unconsciously, so the content of every meal should be carefully considered. I try to eat more vegetables for three meals, because the fiber contained in vegetables is easy to absorb water and expand to increase satiety, and the calories contained in vegetables are less than other foods.
(3) Chew slowly
Physiological function, when enough, will automatically produce the signal of "satiety": "Enough! Enough! I can't eat any more. " This process takes 20 minutes and is quite complicated. The units involved include: hormones in factors such as stomach and small intestine. If you eat fast, you may have eaten too much before the instructions arrive. Therefore, reducing fat in diet should slow down the eating speed.
There are two ways to slow down eating:
(1) Put down the knife, fork and chopsticks between two bites of food.
Every time you take a bite of food, put the fork down, chew the food well and fully, then swallow it slowly and fork another bite of food. The same is true for eating soup with a spoon, and the same is true for eating with your hands. There should be a pause between your two mouths.
(2) have a rest while eating.
Have a rest while eating. The initial rest time may be only 30 seconds, but you can slowly lengthen the time, one or two minutes, and the final goal is a three-minute pause, which can be used to recall what you just ate and then calmly decide how much to eat. This habit can help you eat less. Experiments on animals show that animals will eat after being interrupted. Even if they are allowed to eat, they don't eat as much at once.
(4) concentrate on eating
Some dieters do other things while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. This behavior has two disadvantages:
First, linking eating with other activities will inevitably lead to loss of appetite.
Second, if you don't concentrate on tasting food, your body will absorb calories, but you won't feel full.
So when eating, we must pay attention to the process of eating. Enjoy the fun of food, chew slowly, slow down your diet and taste the food.
Weight loss stage
nutritional requirement
First of all, the first step is to know the nutritional needs of weight loss, so as to lose weight while ensuring the normal operation of the body. For dieters, the daily calorie is only about 265,438+000 calories, so protein should be supplemented appropriately. Cellulose, calcium, iron and other trace elements and vitamins are also very important to the body, and must be supplemented every day. Besides the above, drink plenty of water, about 8-65,438.
Postpartum principle
Postpartum diet weight loss principle
After understanding the nutritional needs of weight loss, let's introduce the dietary principles. Don't choose too greasy food when choosing ingredients, don't use too much oil to cook when cooking, and eat less sweets. You can eat as little as possible, usually four meals a day, and you can't eat for a few hours before going to bed.
3 tips
Three tips for dieting and losing weight
Tips 1: Eating rice improves basal metabolism.
During the day, our calorie consumption is relatively high, so we can take in nutrients normally without worrying about getting fat. Make sure there is enough rice for every meal. If you can steam rice with some coarse grains, such as brown rice, oats and red beans, due to the role of dietary fiber, you can improve your basal metabolic rate and speed up your metabolism. Moreover, if you can eat enough staple food in the morning and at noon, you will not feel hungry easily, thus reducing unnecessary high-calorie snacks and snacks. Pay attention to at least 2/3 bowls of staple food per meal.
Tip 2: Use tofu or bean products instead of dinner.
Tofu, also known as "the meat in the field", is a very healthy food, which contains a lot of high-quality protein. Bean products will make you feel full and have low calories. In the evening when energy consumption is low, even if you eat more, it's no problem! If it's just tofu or beans, it's ok to eat before 9 pm. When eating bean products, you can mix them with mushrooms, seaweed, konjac, cheese, milk and so on. , both nutritious and healthy! It should be noted that you must eat less fried bean products, which will make your calories exceed the standard!
Tips3: Choose red meat such as beef and pork; As for oil, try to choose olive oil and linseed oil.
Losing weight is not that you can't eat meat, but it is best to choose red meat such as beef and pork. These lean meats are rich in protein, which can help you burn fat. When cooking, try to choose olive oil and linseed oil. These two oils contain unsaturated fatty acids, which can reduce cholesterol in blood and improve blood microcirculation, which is very beneficial to health. In addition, when eating meat, it is also a good choice to choose uncooked raw lemon juice or fruit vinegar for seasoning.
Four stages
Four stages of weight loss+exercise
In fact, weight loss is also phased. Generally speaking, it can be divided into four stages, and different stages have different requirements. Because losing weight is not something that will happen for a while, it is necessary to lose weight in stages. In these four stages, we should pay attention to adding appropriate amount of exercise. Don't think that eating less is enough. Exercise is also important.
The first stage, the first five days, during which natural protein food is the main food.
The second stage is five days. In these five days, besides eating some natural protein, we should also eat some fruits and vegetables, and then simply eat protein food for five days.
The third stage is very important. The time of this stage can be a little longer, depending on the situation of different people. You can eat some other foods at this stage, but the quantity is very important, taking 10 day as the standard. The last stage is the stable stage, which is also very important. At this stage, you can keep a normal diet for six days in a row, but you must only eat protein food for one day.
Control the total calories in a day.
Eating midnight snack is easy to gain weight, mainly because it is not eaten at night, but because it consumes excess calories. Assuming that the calorie intake in a day is 1350 calories, and the calorie intake is also 1350 calories, then the balance will be maintained; If you eat an extra 500-calorie midnight snack (less than a chicken chops) in addition to three meals every day, but the activity does not increase, then you will gain one kilogram in about two weeks.
Did you find it? In fact, as long as you distribute the calories you eat that day, master some tips, don't eat and drink every day, and enjoy the midnight snack to be healthy and not get fat!
It's more pleasant to be flexible.
Eat a little more than basal metabolic rate before meals. If you want to eat midnight snack, control it within one tenth of the daily calories (100 calories is better), then it is ok to eat or not.
Some people may say: then why not just endure hunger and imagine that you are full of water?
If you are not hungry and can't sleep, then of course you can go to bed quickly; But if you are too hungry, you may not be able to fall asleep easily, and you will also leave a negative feeling that "losing weight is really painful", which is not conducive to the long-term war of resistance.
2 hours before going to bed at the latest.
Generally speaking, the digestion time of a meal takes about 4 hours to complete. If you fall asleep immediately after eating, it will not only affect the quality of sleep, but also cause indigestion. Therefore, it is recommended to eat it 2 hours before going to bed at the latest, so as not to increase the burden on the body.
Controlling food intake is king.
If you don't know the calories of various foods and choose at will, please note that you can only eat three mouthfuls of each food at most. Controlling quantity is more important than controlling heat!
Refuse to eat greasy, heavy-tasting, high-sweetness foods, such as chicken chops, instant noodles, cakes, etc. Most of these foods contain a lot of sodium, oil and sugar, and the heat is usually not to be underestimated, which is easy to cause edema!
Cooking simple, natural and refreshing food can avoid increasing the burden on the stomach, so it is better if the calorie can be controlled at around 100 calories. I like to eat warm ten-cereal porridge and noodle soup/cold noodles, which are delicious, low in calories and very satisfying.
Or a cup of low-fat hot milk, sugar-free hot soybean milk, a bowl of simple hot soup and so on. , are all good choices.
Just take a bite.
The satisfaction of eating is very important. Eating more is better than eating less. You might as well choose those foods that are biting people and increase the chewing time, so there is no chance of getting fat.
Moreover, if you can increase the frequency of chewing when eating midnight snack, it will not only help digestion, reduce the burden on the stomach, but also increase the feeling of fullness.
Don't go with drinks.
Drinking water properly while eating helps food to be swallowed smoothly. In order to avoid eating more and more after midnight snack, don't mix drinks. When you find food hard to swallow, it tells you to stop eating!
Save it like this before you get greedy.
plain boiled water
If you are hungry, drink a cup of boiled water first, so that zero-calorie water can occupy the capacity of your stomach and dilute your hunger.
cellulose
Eat some fruits and vegetables before meals. Cellulose, which contains no calories, can absorb water when eating, and can occupy the space of the stomach after its volume expands, which can increase satiety and avoid overeating.
Eat like this if you want to be thin:
1, select the original soup to clear the bottom of the pot;
2, eat more mushrooms, vegetables and foods with more fiber and a strong sense of fullness;
3. If you eat meat, only eat pure raw meat;
Eat low-fat milk, yogurt, cheese and other dairy products, vegetables and fruits in the first week.
In the second week, rice, noodles, cakes, cold noodles, popular noodles, buckwheat bean jelly and other carbohydrates, tofu, tofu soup, miso soup and other plant proteins were supplemented. Never eat greasy food such as meat, fish, butter and animal protein during weight loss.
Edible food: cheese, green tea, black tea, black coffee, vegetables, fruits, rice, cakes, noodles, potatoes, sweet potatoes, low-fat milk and yogurt.
Inedible food: beef, pork, chicken, hamburger, sausage, bacon, butter, cream cake, cake, fish, shrimp, squid.
Healthy fitness
The most nutritious diet to lose weight: eat high-quality protein's healthy weight loss method.
Tofu is a high-quality food in protein, and its calorie content per100g is only about 9 1 kcal, so it is deeply loved by people. Tofu is an alkaline food, rich in vitamins, minerals, calcium, potassium and other ingredients.
Like other slimming methods, it is a method of replacing three meals a day with tofu. The appropriate period is about a week. Tofu can be soaked in water and dipped in sauce, or mixed with seaweed or vegetables to make salad.
You can also dip it in lemon juice or spices made of vinegar and soy sauce. Eat 1/2- 1 piece every meal.
Drink water on an empty stomach
The cheapest diet to lose weight: drink spring water on an empty stomach
Drink water regularly when eating. Water can purify the waste water in the body, so it can relieve constipation and keep the skin moist.
Different from the water slimming method of drinking water instead of eating other foods, the water slimming method introduced this time is to drink 1-2 glasses of water before meals. In addition, in the process of eating, it is also a way to drink a mouthful of water every meal. In this way, because of drinking a lot of water, the appetite naturally begins to decrease, and the appetite is lost, and the eating habit can be quickly corrected.
When you lose weight, you mainly drink spring water. In addition, it doesn't matter whether it is barley tea or lemon tea as long as it meets your own water.
In the process of slimming, I feel that the spring water has a strange smell and I don't want to drink water. At this time, putting fruits such as lemon or strawberry in the spring water will make drinking water more interesting.
Be sure to eat staple food (rice or cake) and milk for breakfast, and take in a small amount of animal protein. The water slimming method is not to eat in the order of eating, eating vegetables and eating again as usual, but to eat one bite at a time and then take a sip of water.
Chocolate to lose weight
The Greatest Diet to Lose Weight: Chocolate to Lose Weight
This is good news for people who like snacks very much. Usually when it comes to chocolate, it will be considered as a diet food that they never dreamed of.
Eat12 ordinary chocolate every day, in the morning, at noon and at night, and on an empty stomach before meals. If you feel full, start eating. In this way, the appetite decreases, and the natural appetite also decreases, thus achieving the effect of slimming.
It is common sense to eat chocolate as a snack and eat it after meals when the body absorbs less calories, but it is absolutely not advisable to adopt the chocolate slimming method. Be sure to eat when you feel hungry before meals.
Popcorn fitness
The most malnourished diet: popcorn diet
After eating popcorn, corn, dry cakes and drinking water, you won't be hungry even if you don't eat!
Try to have breakfast and popcorn for lunch. Drink enough water when eating popcorn. In this way, maybe the popcorn in my stomach is too big and I feel full. Dinner should be as simple as possible.
Dinner dishes should be made of light meat, fish and seaweed. The point at this time is not to eat snacks in the middle. Make breakfast, lunch and dinner time, and be sure to eat according to the time.
After a month or so, I lost about 3 kilograms.
The way to eat only popcorn is to eat nothing at all and use popcorn and water to lose weight. Whenever you feel hungry, eat popcorn and water. However, it is worth noting that if you eat without restraint, you will increase your appetite and may overeat other foods. Moreover, due to unbalanced nutrition, the body may have abnormal conditions, so it is better to set the time at 1 week than to use this method for a long time. You can lose weight at any time, but from the end of menstruation, you will lose 4 kilograms for one week at a time for three months.
Black bean meal replacement powder fitness
Black beans are black seeds of leguminous soybean. Also known as black beans, black beans, sweet and flat. Black beans have the characteristics of high protein and low calorie.
Black beans: Black beans are rich in nutrients, including protein, fat, vitamins, trace elements and other nutrients, as well as a variety of bioactive substances, such as black bean pigments, black bean polysaccharides, isoflavones and so on.
Beauty effect, the beauty effect of anti-aging black beans can delay aging! Because black beans are rich in antioxidants-vitamin E, which can eliminate free radicals in the body, reduce skin wrinkles and achieve the purpose of beauty beauty. Li Shizhen once said two things in Compendium of Materia Medica. One is that he told a story about a man named Li Shouyu. He has a habit. He just gets up every morning and swallows 27 black beans. As a result, he is neither old nor old. There is also a man named Zeng Quan. His habit is to eat 30 black beans after meals every day. As a result, when people get old, they think they are still like young people, so we say that black beans have the function of prolonging life. Rehmannia glutinosa and black beans each have a handful of boiling water and rock sugar, which has the effect of nourishing blood and beautifying face.
Detoxify and lose weight. The beauty effect of black beans is acne, because the fiber content in black beans is high.
Meal replacement powder effect of black beans:
1. protein protein content is 12 times that of milk, and calcium content is 4 times that of milk.
2. Enrich dietary fiber.
3. Promote gastrointestinal peristalsis, clear intestines and detoxify, and improve constipation.
4. Anthocyanin in black beans is the most abundant in all foods.
5. Anti-oxidation, anti-aging, freckle and other effects.
6. It is rich in unsaturated fatty acids, like salmon in plants, which lowers cholesterol and promotes the excretion of oil.
7. Natural vitamin essence. The net content of natural vitamin C and vitamin B is four times that of oranges.