Super practical diet plan, lose weight in one month.

1, the first week: abstain from oil, meat and spicy food

The first week is a week to clean up intestinal toxins and improve the taste. In the meantime, you should give up greasy, spicy and spicy food, so try to steam and cook all the dishes. Animals are forbidden to eat during this week, but you can eat eggs to supplement animal protein. Girls who like spicy and salty food should avoid eating these foods this week and try to be light.

Steamed eggs, seaweed soup, hot vegetables, soybean milk and whole wheat bread.

Breakfast can be a cup of soybean milk or milk with a little whole wheat bread, or a small steamed bread with coarse grains, and it is enough to eat 6 minutes full. Don't eat other food before Chinese food begins. You can drink warm water and lemonade at any time to replenish water. For Chinese food, a steamed egg is served with hot vegetables and wheat bread, while vegetarian seaweed soup and vegetables are served for dinner. The types of vegetables can be changed at will, and vegetables rich in chlorophyll and fiber are the best.

2, the second week: balanced nutrition to promote metabolism

After the first week of detoxification and bowel cleaning, you will find that your body has relaxed a lot, and you should start supplementing nutrition in the second week after the defecation frequency gradually becomes normal. Therefore, you can eat some non-greasy meat this week. Besides vegetables, you need to eat carrots and fruits with more vitamins. But starting from this week, the staple food needs to be completely replaced by these ingredients, and controlling hunger will become the key to success or failure.

Boiled shredded chicken, mixed vegetables and fruits, boiled vegetables and boiled eggs.

You can eat a boiled egg with lemonade for breakfast, because the calories are low, so you may feel hungry at noon, so you need to prepare shredded chicken for Chinese food, cook chicken with salt water and then tear it into strips, and eat it with hot vegetables until you are 7 minutes full. For dinner, tomatoes, lettuce, apples and cooked carrots are used to make a mixed vegetable, without condensed milk and salad dressing. The original flavor can be eaten directly. Don't forget to drink warm water or lemonade at any time of the day. You can lose 5-7 kg in a week.

3, the third week: control heat and burn fat to accelerate slimming.

After half a month's devil's plan, if you can persist, you have already succeeded half. Fat burns slowly in the first two weeks, so the weight change is relatively small, but most people will have a relaxed body, especially in the waist and abdomen. The third week is the most stringent calorie control week, and the diet control will become very strict, but it is also the fastest 7 days to lose weight.

: Apple Meal+Lemonade+Banana Milk

Apples and bananas are the main ingredients this week. Apples can be eaten during the staple food time, but bananas can only be eaten after they are full. Milk is usually eaten at breakfast time, lemonade or warm water should be at least 8 cups a day, staple food, greasy food and meat food should not be eaten, and some hot vegetables can be eaten at lunch time without oil. If you can persist until the end of 7 days, you can lose 8- 10 kg again.

4. Week 4: Consolidate metabolic success.

After the devil's third week, the plan for the last week came. This week, the diet should be gradually restored, so from the first day to the seventh day of the last week, the food intake should be stepped. Add eggs and vegetables in the first three days, gradually add meat food in the last two days, and add staple food in the last two days. Remember not to eat meat in meals with staple food.

Recipe: boiled eggs, boiled vegetables, boiled shredded chicken and whole wheat bread.

It is also the main food in the first two weeks, but it needs to be gradually increased in the last week. After a week of calorie control, the weight began to drop sharply, but there were also loopholes in the lack of nutrients in the body. Gradually increasing the variety and quantity of diet is to adapt the body to the restored diet and increase nutrition at the same time. You can eat 6 minutes full every meal, and don't restore your diet at one breath. If you find that your weight has not reached your goal this weekend, you can repeat the first week's diet for another week. I believe that the consolidation effect will be better.