First week
Monday
Morning: half a grapefruit/orange+1~ 2 boiled eggs.
Afternoon: A fruit is full (write choose low gi fruit)
Evening: low-fat meat is full.
Tuesday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: chicken+tomato+1grapefruit/orange.
Evening: 2 boiled eggs+1slice of whole wheat bread+1grapefruit/orange+vegetable salad.
Wednesday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: nonfat cottage cheese+1slice of toast+tomato
Evening: low-fat meat is full.
Thursday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: A fruit is full (write choose low gi fruit)
Evening: low-fat meat is full+vegetable salad
Friday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: boiled vegetables+2 boiled eggs
Evening: fish+vegetable salad+1grapefruit/orange
Saturday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: A fruit is full (write choose low gi fruit)
Evening: low-fat meat is full+vegetable salad
Sunday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: chicken+boiled vegetables+tomatoes+1grapefruit/orange.
Evening: Boiled vegetables.
Second week
Monday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: 2 boiled eggs+vegetable salad
Evening: 2 boiled eggs+1grapefruit/orange
Tuesday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: low-fat meat+vegetable salad
Evening: 2 boiled eggs+1grapefruit/orange
Wednesday
Morning: half a grapefruit/orange+1~ 2 boiled eggs.
Afternoon: low-fat meat+cucumber
Evening: 2 boiled eggs+boiled vegetables.
Thursday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: 2 boiled eggs+nonfat cottage cheese+boiled vegetables.
Evening: 2 boiled eggs+tomatoes+boiled vegetables.
Friday
Morning: half a grapefruit/orange+1~ 2 boiled eggs.
Noon: Fish/shrimp meat
Evening: 2 boiled eggs+boiled vegetables.
Saturday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: low-fat meat+tomatoes+1grapefruit/orange
Evening: mixed fruit (choose low di fruit)
Sunday
Morning: Half a grapefruit/orange+1-2 boiled eggs.
Afternoon: chicken+boiled vegetables+tomatoes+1grapefruit/orange.
Evening: chicken+tomato+1grapefruit/orange.
Third week
Monday all day: mixed fruit
Tuesday all day: mixed boiled vegetables (except potatoes)+vegetable salad
All day Wednesday: mixed fruit+boiled vegetables+vegetable salad
Thursday all day: fish/shrimp+vegetable salad
All day Friday: low-fat meat+boiled vegetables
All day on Saturday: one kind of fruit is full
All day on Sunday: one kind of fruit is full
Fourth week
Monday whole day: 250g chicken+3 tomatoes+4 cucumbers+1slice of toast+1grapefruit/orange/apple.
Tuesday whole day: 250g chicken+tomatoes+4 cucumbers+2 boiled eggs+1orange/grapefruit+lettuce.
All day on Wednesday: 2 slices of chicken breast+2 spoonfuls of nonfat cottage cheese+1slice of toast+2 tomatoes+2 cucumbers+1grapefruit/orange+1cup of yogurt.
Thursday whole day: 1 box of tuna sashimi (excluding oil)+1spoon of skim white cheese+1slice of whole wheat bread+2 tomatoes+1serving of boiled vegetables+1orange/grapefruit.
Friday whole day: 250g chicken+3 tomatoes+4 cucumbers+1slice of whole wheat bread+1orange/grapefruit+1box of tuna sashimi (excluding oil).
All day on Saturday: 200g meat+3 tomatoes+4 cucumbers+1slice of whole wheat bread+1orange/grapefruit/apple.
All day on Sunday: 1 spoon of skim white cheese+2 tomatoes+2 cucumbers+1serving of boiled vegetables+1slice of whole wheat bread+1orange/grapefruit+1box of tuna sashimi.
Notes
The cookbook was compiled by Dr. Osama Hamdy, a Harvard professor. It is expected that the weight can be reduced by 20kg after four weeks. If there is no specified amount in the cookbook, you can eat it by the way until you feel full. You must enter the meeting according to the plan, and you cannot change or replace the ingredients at will. Don't terminate the plan after a certain time. If you can't continue for personal reasons, you need to start from the beginning. In order to monitor the progress, you can download the food counting app and join the group to punch in.
Measure your weight regularly and record it on the food counting app, which is convenient for tracking the progress of weight loss. It is best to measure it after emptying the stool in the morning.
If you feel hungry, you can eat cucumbers, tomatoes, lettuce and carrots as supplementary meals. There is no limit to the number, but you can only choose one of them at a time, and the eating time must be two hours after the last meal.
Boiled vegetables in the spectrum refer to boiled vegetables without oil. The vegetable salad in the recipe includes: lettuce, humengbu, tomato, cucumber, broccoli, corn kernels, green peppers or other low-calorie vegetables, and the seasoning is low in fat.
Low-cell meat is mainly chicken and beef, and mutton can't be chosen. It can be boiled or fried in water without oil. Tea and coffee without ponds can be drunk at will. There is no problem in adding artificial sweeteners, but fructose should be avoided. White cheese is a good food for keeping fit and losing weight, and its main ingredient is milk. You can buy it off-the-shelf and go to low-calorie shopping malls, or make it yourself, and search the tutorial online by yourself.