In this week, use porridge instead of rice, which is also the weight of a bowl. The calories of porridge are much lower than that of rice, and the rich water can make you fully feel full, control your appetite, and prevent and improve overeating.

In addition, seaweed ingredients such as kelp and Sargassum fusiforme can be added to cook porridge, which is rich in dietary fiber, promotes detoxification and slows down the absorption of fat and sugar by human body.

2. Add seaweed ingredients when eating vegetable salad.

Although salads are rich in enzymes and dietary fiber, potato salads and macaroni salads add a lot of mayonnaise, and the calories will be high. Therefore, it is generally best to choose fruit and vegetable salad and add seaweed food to activate intestinal peristalsis, improve constipation, slim down and eat safely and healthily.

3. Eat more warm vegetables when you don't have enough food.

When you control your diet, you may often feel that you are not full and hungry. At this time, you can make some warm vegetable dishes, cooking is OK, and put some seasonings such as salt, pepper and vinegar to eliminate the feeling of fasting and supplement vitamins and minerals. At the same time, warm food can improve metabolism.

4. When you want to eat sweets, use pumpkins and sweet potatoes instead.

Cake, chocolate, candy, snacks, etc., are many people who like sweets very much, especially when they are stressed and in a bad mood. Eating sweets can really relieve their mood. However, sweets are high in sugar and need to be controlled in diet and weight loss. You may wish to cook some pumpkins and sweet potatoes. Natural sugar also brings you a sweet taste, and dietary fiber can improve constipation and promote detoxification!

Recommend three meals in the morning, afternoon and evening to lose weight

1, breakfast

High calcium skim milk 1 cup, 65g light steamed bread 1 piece, banana 1 piece or apple 1 piece. This meal can supplement vitamin C, moisten the intestines and relieve constipation, and prevent excessive nutrition from being absorbed through the intestines.

2. Lunch

One bowl or two bowls of rice, a small amount of meat, mainly vegetables, you can eat different vegetables and meat every day. Pay attention to chew slowly when eating, and eat until you are 7 minutes full. Add another apple.

3. Dinner

A bowl of rice, 35 grams of broken corn and 45 grams of millet, mixed with water and cooked into rice. Recipe: anchovies100g, shredded ginger, garlic and fresh fish slices 60g. Stir-fry garlic and shredded ginger in raw oil, then pour in anchovies and stir-fry and serve. In addition, 35g of potatoes (peeled and cut into pieces), 2 tomatoes (washed and cut into half) and 45g of carrots (washed, peeled and cut into pieces) are used, and appropriate amount of salt and edible vegetable oil are added to make soup.

The above content refers to People's Daily Online-Does the diet make you lose weight in a week? Recommend three meals in the morning, afternoon and evening to lose weight