1, the best time to lose weight for three meals
The best time to lose weight three meals a day: breakfast
After proper morning exercise (such as running or yoga), 7 am to 8 am is the best time to lose weight and eat breakfast.
The best interval between breakfast and Chinese food is 4-5 hours, so it is suggested that breakfast should be between 6: 30 and 8: 30 in the morning, and the best time is around 7: 30. If the breakfast time is too early, the food intake should be increased accordingly or the lunch should be slightly advanced. The sooner you eat breakfast, the sooner you can activate your body and turn on the energy of the day. It can also play a good role in regulating the metabolism of the body. Office workers and school parties often feel that there is not enough noise time, and breakfast is always sloppy. For friends who want to lose weight and work part-time, breakfast can't be sloppy. Therefore, breakfast is usually done at 7: 00 to 8: 00 after proper morning exercise (such as running or yoga). The advantage of this is that it not only activates the switch of body metabolism, but also enables you to use these energies earlier to prevent fat accumulation.
Meals in the morning: 10 By this time, brain work has consumed 20% of the energy provided by the food you eat for breakfast, so you need to supplement some low-fat carbohydrates, such as bananas.
The best time to lose weight three meals a day: lunch
It is a common saying that we are full at noon and full all day. In daily life, lunch is the most important meal in a day. Because the body consumes a lot of heat energy in the morning, it is necessary to continue studying in the afternoon. It is suggested that the eating time of slimming lunch should be between 1 1 30 and130, and the best time is at noon 12.
Lunch: 14 to 15. At this time, the amount of glucose in the human body dropped to the lowest point after lunch. So you can eat some nuts, popcorn, fresh and dried fruits and so on.
The best time to lose weight three meals a day: dinner.
It is best to have dinner around 6 pm, and it is best not to exceed 8 pm. Don't eat anything except water at 8 pm, and don't sleep for 4 hours after dinner, so that the food can be fully digested.
Dinner in the evening: 19 o'clock to 2 1 point. Choose a glass of milk, because they can help you improve the quality of sleep.
2. What do you eat for three meals a day?
Nutritional slimming breakfast: egg+soybean milk+apple
A healthy and nutritious breakfast can not only ensure the normal operation of the body, improve the metabolism of the body, but also help to regulate the food intake in a day.
Adding 1 cup of soybean milk and 1 apple while eating eggs in the morning is very beneficial to weight loss and health!
Eggs are the source of protein, vitamins A, B2, B 12, phosphorus, iron and other nutrients. Apples can provide fiber and vitamins to the body.
Recipe:
1 egg is about 50 calories; Soymilk 250ml about 35 calories; 1 apple (medium size) about 44 calories.
Breakfast in the morning:
1. Walnut/almond
Walnuts and almonds can not only provide rich nutrients to the body, but also make people feel full! Adding meals during this time can not only keep the metabolism vigorous, but also avoid overeating because of being too hungry at lunch.
Consumption: 2-3 walnuts, about 37 calories; 4-6 almonds 25-45 calories
2. Berries
Berries are full of cellulose and are good friends of slimming MM. The more cellulose you consume, the less calories you absorb from other foods. Berries can also enable the body to maximize the results of exercise into weight loss-by changing blood flow, muscle movements are more efficient.
Consumption: 1 small cup of berries (strawberries, blueberries, cherries, etc.) 49 calories.
Tips: only choose one of the two recommendations!
High fiber and low calorie lunch: spinach soup+rice+chicken breast vegetable salad
Spinach is rich in vitamins and minerals, and rich in iron can also prevent anemia. Protein in chicken breast can make people feel full and delay the time of hunger.
Recipe: before meals 1 bowl of spinach soup 40 calories; Half a bowl of rice 180 calories; Chicken breast vegetable salad 130 card
Practice:
Materials: 60g chicken breast, cucumber 1/2; Tomato 1 piece; Carrots 1 root
Production: 1, chicken breast cooked in white water and cut into pieces; Cucumber, tomato and carrot are cut into pieces;
2. Put the above materials in a dish and mix with seasoning.
This dish is characterized by low fat, low calorie, high fiber, rich nutrition and easy to make people feel full, which is most suitable for lunch.
Afternoon meal: yogurt
Yogurt plays a significant role in weight loss, because it contains many nutrients beneficial to weight loss. Such as calcium, protein and cellulose. Probiotics contained in yogurt can promote the health of digestive system, reduce abdominal distension and constipation, and make the lower abdomen look flatter.
Consumption: 1 cup of skim low-calorie yogurt 100 calories.
Don't go hungry for dinner recipe: crucian bean curd soup+rice+fried vegetables
Unsaturated fatty acids in fish can accelerate metabolism and consume body fat. Its protein can produce satiety so that you won't consume too many calories, which is very helpful for keeping your waist and abdomen slim! Soybean is rich in anti-materialization, fiber, various amino acids and protein, which can replenish nutrients needed by the body in time.
Recipe: before meals 1 bowl of crucian bean curd soup 50 calories; 1 small bowl of rice 130 calories; Fried vegetables 55 calories
Practice:
Ingredients: crucian carp 1 strip, tofu 1 block, onion, ginger and other seasonings.
Production: 1. Wash fish, cut tofu, cut onion and slice ginger;
2. Put the fish, tofu and ginger slices into the pot and add water. After the fire is boiled, simmer for 20 minutes. When the soup is milky white, put the onion and seasoning.
Dinner in the evening: low-calorie tomatoes (eaten before 9: 00)
Small tomatoes are cherry tomatoes, which are rich in nutrients and low in calories. Many models rely on them to keep fit. Rich acidic juice can help you balance the PH value of your skin, keeping your skin delicate and delaying aging. Its lycopene also has anti-cancer effect!
Recommended consumption: 6~8 tomatoes 15~20 calories.
3, fruit diet
1, yogurt apple salad
Ingredients: yogurt 150ml, 2 apples, kiwi fruit 1 piece, 50g strawberry and 50g grape.
Practice: Wash the apple, remove the core and cut it into small pieces, peel the kiwi fruit and cut it into small pieces, and cut the strawberry and grape into pieces. Pour the prepared yogurt into the fruit, and stir it evenly to make the yogurt and apple salad.
Tip: Try to choose yogurt with low fat and thick taste, so that yogurt can be evenly hung on apple pieces.
2, cold apple shreds
Apple is rich in pectin, which can help gastrointestinal peristalsis and eliminate toxins in the body, accelerate metabolism and reduce heat absorption. In addition, apple has a lot of potassium, which can prevent leg edema.
Ingredients: 2 crisp apples and 200g kohlrabi. Salt 1 teaspoon, 2 teaspoons of sugar.
Practice: Wash and shred the apples, marinate them with salt for about 5 minutes, wash them with cold boiled water, and drain them. Wash and shred kohlrabi, soak in cold water 10 minutes, and then take it out for later use. Put the above materials into a dish, add seasonings and mix well to serve.
Tip: kohlrabi should be soaked in cold boiled water first, or boiled in boiling water and showered, so as not to be too salty.
3. Aloe and kiwi smoothies
Although kiwifruit has a very good slimming effect, not all women can accept the taste of kiwifruit. However, kiwi fruit contains a lot of vitamins, which have a good effect on our beauty and skin care and slimming and shaping, and it can help us remove spots. So even if you don't like kiwi fruit very much, be patient!
Ingredients: 3 kiwis, 20g of white sugar, 0/00ml of boiled water/kloc, 30g of aloe juice (optional).
Production: the kiwifruit is soft, so that the finished product will be more sweet. Peel and dice kiwi fruit for later use. Add diced kiwi fruit and white sugar to the blender. Add boiled water or purified water. Stir until it is broken, and put it in a sealed container. Freeze in the refrigerator for 5 hours and stir once. If it is overnight, take it out in the morning and then stir it, and stir the fruit dregs.
4. Strange custard
Ingredients: kiwi pomace, eggs 1 piece, raisins, and a little sugar.
Practice: break the eggs and mix them evenly with kiwifruit pomace. The best ratio of pomace to egg liquid is1:1. Pour raisins into the evenly mixed pomace egg liquid (if the raisins used are not sweet enough, add a little sugar), cover them with plastic wrap, poke a few holes in the plastic wrap, and steam them in the pot.
5, mint lemon iced tea
When it comes to lemons, many women should think of whitening for the first time, not losing weight. Lemon, as a good whitening and skin care product, can not only be drunk directly after being made into juice, but also be applied to the face as a skin care product. Of course, lemon also has a good weight loss effect, because citric acid in lemon can help us consume calories.
Ingredients: mint leaves, lemon, honey (optional), ice cubes.
Practice: Wash mint leaves with clear water to remove floating ash, and first soak them in warm water 1 hour. Wash the lemon and slice it. Pour the soaked mint water into a teapot or cup, and add lemon slices. Add a proper amount of honey according to your own taste (you can not add it) and mix well. Add ice cubes.
6. lemon vinegar
Lemon and vinegar have the same effect of losing weight, so it seems that lemon vinegar can really maintain beauty, and it can also be said to be a healthy food. If you drink a small glass after a meal, you can make yourself energetic, refreshed and more beautiful. However, the acidity of lemon and vinegar is very high. Drinking too much on an empty stomach will hurt your stomach, so you should not be careful when trying.
Production method: choose and buy beautiful lemon 10 kg. Go home and wash and drain the lemons. Buy rock sugar and glutinous rice vinegar 10 kg each. Buy glass containers with larger capacity. Go to the general hardware store and buy 20-inch containers. Cut off the head and tail of the lemon and cut it into thin slices. Lemons must be completely dry without moisture before they can be sliced, otherwise they will go bad. Put the sliced lemon slices into a glass container, and then add the rock sugar and glutinous rice vinegar. Finally, cover the bottle cap tightly and eat it in about 3 months.
The above production method can be changed according to the amount of lemon. Generally speaking, it is a catty of lemon with a catty of glutinous rice vinegar and a catty of rock sugar. You can make it according to your own preferences. In principle, it should be soaked for 3 months before it can be eaten, but rock sugar must be added, which will moisten the lungs and not hurt the stomach, which is a great boon to dieters.