lose 21kg in 4 weeks, a diet taught by Harvard University.
the first week
Monday
morning: half a grapefruit/orange+1 ~ 2 boiled eggs
afternoon: one kind of fruit is full (write low gi fruit)
evening: low-fat meat is full
Tuesday
morning: half a grapefruit/orange+1-2. : half a grapefruit/orange+1-2 boiled eggs
Afternoon: nonfat cottage cheese+1 slices of toast+tomatoes
Evening: low-fat meat is full
Thursday
Morning: half a grapefruit/orange+1-2 boiled eggs
Afternoon: a fruit is full (write choose low-gi fruit Eggs
night: fish+vegetable salad+1 grapefruit/oranges
Saturday
morning: half grapefruit/orange+1-2 boiled eggs
afternoon: one kind of fruit is full (write low gi fruit)
night: low-fat meat is full+vegetable salad
Sunday < Weeks
Monday
morning: half a grapefruit/orange+1-2 boiled eggs
afternoon: 2 boiled eggs+vegetable salad
evening: 2 boiled eggs+1 grapefruit/orange
Tuesday
morning: half a grapefruit/orange+1-2 boiled eggs < Fat meat+cucumber
Evening: 2 boiled eggs+boiled vegetables
Thursday
Morning: half grapefruit/orange+1-2 boiled eggs
Afternoon: 2 boiled eggs+skim white cheese+boiled vegetables
Evening: 2 boiled eggs+tomatoes+boiled vegetables
Friday
. Pomelo/orange+1-2 boiled eggs
afternoon: low-fat meat+tomato+1 grapefruit/orange
evening: mixed fruit (choose low-di fruit)
Sunday
morning: half grapefruit/orange+1-2 boiled eggs
afternoon: chicken+boiled vegetables+. Boiled vegetables (except potatoes)+vegetable salad
Wednesday all day: mixed fruit+boiled vegetables+vegetable salad
Thursday all day: fish/shrimp+vegetable salad
Friday all day: low-fat meat+boiled vegetables
Saturday all day: one fruit is full
Sunday all day: one fruit is full
Fourth. > Tuesday whole day: 251g chicken+tomatoes+4 cucumbers+2 boiled eggs+1 oranges/grapefruit+lettuce
Wednesday whole day: 2 slices of chicken breast+2 spoonfuls of nonfat cottage cheese+1 slices of toast+2 tomatoes+2 cucumbers+1 grapefruit/oranges+1 cups of yogurt
Thursday whole day: 1 boxes of tuna sashimi (no
Friday whole day: 251g chicken+3 tomatoes+4 cucumbers+1 slices of toasted whole wheat bread+1 oranges/grapefruit+1 boxes of tuna sashimi (without oil)
Saturday whole day: 211g meat+3 tomatoes+4 cucumbers+1 slices of toasted whole wheat bread+1 oranges/grapefruit/apples
Sunday whole day: Box tuna sashimi
Notes
This recipe was compiled by Dr. Osama Hamdy, a Harvard professor, and it is expected that the weight can be reduced by 21kg at most after four weeks. There is no specified amount in the recipe that can be eaten by the way until you feel full. You must enter the meeting according to the plan, and you must not change or replace the ingredients at will. Don't terminate the plan after a certain time. If you can't continue for personal reasons, you need to start from the beginning. In order to monitor the progress, you can download the food counting app and join the group to punch in.
measure your weight regularly and record it on the food meter app, which is convenient for tracking the weight loss progress. It is best to measure it after emptying the stool in the morning.
If you feel hungry, you can eat cucumbers, tomatoes, lettuce and carrots as supplementary meals. There is no limit to the quantity, but you can only choose one of them at a time, and the eating time must be two hours after the last meal.
The boiled vegetables in the social spectrum refer to boiled vegetables without oil. The vegetable salad in the recipe includes: lettuce, humengbu, tomato, cucumber, broccoli, corn kernels, green peppers or other low-calorie vegetables, and the seasoning is low in fat.
generally, low-cell meat is mainly chicken and beef, and mutton can not be selected. It can be boiled or fried in water without oil. Tea and coffee without ponds can be drunk at will. There is no problem in adding artificial sweeteners, but fructose should be avoided. White cheese is a good food for keeping fit and losing weight, and its main ingredient is milk. You can buy it off-the-shelf and go to low-calorie shopping malls, or make it yourself, and search online for the tutorial yourself.