Monday diet:
1. Breakfast: a cup of whole grain soybean milk+a boiled cabbage+a little steamed yam.
2. Meal: A little grape.
3. Lunch: a bowl of black rice+a little steamed fish+a little almond mixed with spinach.
4. Meal: a cup of yogurt+half a banana.
5. Dinner: a steamed sweet potato+a bowl of tomato, seaweed and egg soup+a sesame sauce mixed with oil wheat.
Tuesday diet:
1. Breakfast: a glass of milk+a steamed sweet potato+an apple+some almonds.
2. Meal: A little grape.
3. Lunch: a bowl of rice+a little garlic broccoli+a little cold shredded chicken amaranth.
4. Meal: A peach.
5. Dinner: a bowl of millet and jujube porridge+a portion of Flammulina velutipes mixed with cucumber+some shrimps fried with melon.
Wednesday weight loss diet:
1. Breakfast: a bowl of milk oatmeal+some nuts+an apple.
2. Meal: A few red dates+a cup of yogurt.
3. Lunch: a bowl of red bean rice+a little shredded beef, shredded onion and carrot+a little cold celery bean sprouts.
4. Meal: An orange.
5. Dinner: a bowl of corn and pumpkin porridge+a purple cabbage mixed with sweet pepper cucumber+a little garlic spinach.
Thursday diet:
1. Breakfast: a bowl of corn and pumpkin porridge+an egg+a little sesame sauce mixed with shredded fungus and cucumber.
2. Meal: cherry tomatoes+a cup of yogurt.
3. Lunch: a bowl of brown rice and red date rice+a portion of shredded konjac mixed with broccoli+a little shrimp fried with diced lettuce and papaya.
4. Meal: A peach.
5. Dinner: a bowl of yam and barley oatmeal+a steamed eggplant+a cold kelp and dried tofu.
Friday diet:
1. Breakfast: a bowl of yam, barley, oatmeal, three quail eggs, and a little almond mixed with chicken hair.
2. Meal: a cup of kudingcha and a little autumn jujube.
3. Lunch: a bowl of red bean rice+a bowl of chicken leg and mixed mushroom soup+a little boiled spinach.
4. Meal: A few grapes.
5. Dinner: a glass of milk+a vegetable salad.
Finally, I would like to remind you that besides eating normally according to this menu, you should also get into the habit of going to bed early and getting up early. It is best to have breakfast before 8: 00 in the morning, around noon 12, and go to bed before 5: 30 -6: 00 and1. In addition, if conditions permit, it is better to start some moderate exercise programs on Saturday and Sunday, such as running and swimming.
Many people think that diet and exercise are necessary to lose weight, so they will slowly disrupt their normal eating habits and reduce three meals a day to two meals a day. In fact, this is an unhealthy way to lose weight, because the first premise of losing weight is to ensure that there is enough energy and nutrition in the body, but reducing the intake of normal food and not eating according to meals will make the supply of nutrients in the body insufficient, and even lead to metabolic disorders in the body. So the experts changed two meals to three meals in the diet, and added two meals at the same time. This will not only avoid the habit of eating snacks at ordinary times, but also make people in a state of not being hungry at all times, which will better control their appetite and prevent them from gaining weight due to wrong snacks.