1, McGee Diet second phase recipes
McGee Diet second phase of the three meals a day actually do not have to do a lot of change, you can increase the morning meal and afternoon meal part. Low-sugar fruits are put in the morning and nuts in the afternoon. Reference recipes are as follows:
Morning: 2 fried eggs + bacon two bacon + a large tomato + a cup of sugar-free soybean milk + multivitamin
Morning: low-sugar fruits
Midday: grilled chicken breasts 2/3 palm-sized + stir-fried vegetables in a large bowl
Afternoon: almonds or walnuts, to control the 200 calorie
Evening: Meat portion reduction 2/3 of the first stage + a big bowl of fried vegetables
Low-sugar fruits: blueberries, strawberries, grapefruit, grapefruit, apples, peaches
Nuts: almonds, walnuts, macadamias
2, dietary principles
Eat slower absorbing sugary foods
In the second stage, you can't eat the same staple foods as the original. The original same staple food, eat a quarter or one-third of the staple food every day, the other eat meat and vegetables. You can only eat slowly absorbed sugars, such as whole wheat bread, corn, buckwheat noodles, oatmeal noodles, brown rice, and so on. Slowly absorbed sugars have little effect on blood sugar and do not stimulate insulin.
3, intake of appropriate amount of coarse grains
The second stage can be 4 two coarse grains per day, it is recommended that you can choose to eat nuts, pine nuts, walnuts, peanuts and so on.
4, the intake of carbohydrates in accordance with the weekly 5g increase
Entering the second stage, the total amount of carbohydrates you can take in daily should be in accordance with the weekly
g portion of the rise. That is, in the first week of entering Phase 2 you can consume
grams of carbohydrates per day (more grams than in Phase 1). In the second week you can consume grams per day, in the third week g. And so on until you stop losing weight in a particular week, at which point your body has reached the upper limit of carbohydrates you can consume per day (once you exceed this number, you won't lose any more weight). At this point it's time to fall back to the previous week's level to keep it up.
5, choose low glycemic index food
Glycemic index refers to the degree to which blood glucose rises 2 hours after food is eaten. The lower the glycemic index, the better the weight loss effect, 60 or less for low glycemic index food. And with the same amount of sugar, foods with a low glycemic index have a metabolic advantage for weight loss.
6, add different carbohydrate categories each week
Before reaching the upper limit of carbohydrate intake, the 5g of carbohydrates that need to be added each week should come from different food groups. You can follow the order below and add 5g of the corresponding food group to your daily recipes each week until you stop losing weight.
More leafy greens and other vegetables (limited to the list of foods in Phase 1)
Dairy products (sugar-free or low-sugar)
Nuts (squash, peanuts, almonds, etc.)
Strawberries
Alcohol and beverages (limited to sugar-free or low-sugar beverages, high-sugar is not permitted)
Legumes
Fruit
High starch vegetables (potatoes, sweet potatoes, etc.)
Whole grains
7, the second phase of the diet should be maintained for 2-5 weeks
If in the second phase of the desired ideal body weight, it is easy to restore the previous diet, easy to rebound phenomenon of weight, coupled with the human body weight is rapidly reduced, the immune system takes 3 months to reduce, the immune system will be able to reduce the weight of the body. Therefore, it is best to keep the second phase of the diet for 2-5 weeks.
8, one day a week high sugar day
In the second phase of the week after a week, you can resume a weekly high sugar diet, in addition to eating fine grains, you can also drink some sugary drinks and beer. Note that beer should only be consumed on high sugar days.
9, can be appropriate to add some protein food
In the second phase of the time, in addition to the first phase can eat, can be appropriate to add a little bit of dried beans and bean curd can be eaten in moderation.
10, moderate with some seasoning
To the second stage of the McGee diet can be moderate with some vinegar, soy sauce, chili and so on.
11, warm tips
In the McGee diet, in addition to diet, you can do some appropriate exercise to lose weight will be better. If you can do aerobic exercise for about half an hour a day, the exercise program can choose fast walking, jogging, yoga, cycling, aerobics, etc.
12, notes
1. more suitable for the deeper obesity level of the community
From the four weight loss stages can be seen, the MAGGIE weight loss method is gradual and progressive, to form a complete system. For the deeper obesity community, you can follow the strategy strictly. And if it is a lesser degree of obesity, this strategy should be implemented with caution, the first phase of the sugar-free control of the body is still relatively large consumption. In addition, the McGee diet will make you eat more hearty than usual, greatly increasing the cost of the diet. Outsiders will want to consider the possibility of a no-sugar operation.
2. Middle and late with moderate exercise better
In addition, McGee Diet in the second third and fourth stage with moderate exercise will definitely have better results. As the saying goes, not to improve the basic metabolism as the basis of weight loss is a hooligan, with appropriate exercise can also make the body more fit, the whole person exudes youthful vitality, than a single diet to lose weight the effect is much better. In short, McGee diet has a certain degree of scientific, but short-term rapid consumption of the human body must have damage, depending on the individual physique can accept it.