If you have no choice, just look for food that you can accept without nutrition. Such as carrots, sweet potatoes, buckwheat, corn, bran food, pumpkins and so on.
No diet pills can really work. Any way to lose weight needs to control diet.
As long as it doesn't become anorexia, there is nothing wrong with eating less.
You are a person who absorbs nutrition easily-a healthy person!
The Quaker's name for Sunday
Breakfast: fresh milk cereal, or a glass of low-fat fresh milk, plus two soda biscuits.
Lunch: half a bowl of plain rice, half a dish of boiled vegetables and beef, and an orange.
Dinner: half a bowl of plain rice, half a dish of stewed vegetables (cover the pot and stew until cooked), a little chicken and a proper amount of fruit.
the next day
Breakfast: a glass of fruit and vegetable juice with a portion of fruit.
Lunch: A bowl of lettuce, Saraga lemon juice and half a papaya.
Dinner: stewed dishes (covered with a pot and simmered until cooked), half a dish, a banana and a bowl of tomato and vegetable soup.
the third day
Breakfast: half a bowl of rice porridge.
Lunch: a bowl of rice porridge with some hot dishes.
Dinner: a bowl of lean porridge.
Little secret
Drink 8- 10 glass of water every day to help clean up the stomach and detoxify.
Cooked ingredients taste delicious and reduce oil. Stuffy burning vegetables is helpful for liver and kidney rest, detoxification and dehydration.
This is a very effective recipe that I have tried. Busy sleeping in for several days, my skin is prone to acne and my stomach is not very comfortable. I will let myself rest for three days. In addition to replenishing water and sleep, eating fresh food will immediately restore the luster of the skin. Sisters who want to use this three-day diet will really be hungry and have less energy because they eat less. Therefore, it is better to stay at home on weekends or holidays, which is safer. Little-known diet for losing weight
Medical research shows that if a person's diet is unreasonable and overnourished, it will develop. Obesity not only affects people's physique, but also causes modern "civilized diseases" such as cardiovascular diseases, diabetes and stones. In recent years, many foreign experts and scholars have conducted extensive and in-depth research on the methods of controlling diet to lose weight, and put forward many effective diet methods, but few people know them.
"Sheep eating grass" is a new weight loss method popular in some western countries. Medical scientists believe that eating less and eating more meals not only saves time, but also prevents fat accumulation because of the shortened fasting time, which is conducive to disease prevention and health care and improves human health. Czech medical scientists confirmed through a study of a school in Prague that students who eat three meals a day have much thicker subcutaneous fat than students who eat five or six meals a day. This shows that the longer the fasting time, the greater the possibility of fat accumulation and the easier it is to make people fat. Therefore, people who skip breakfast are at greater risk of getting fat.
According to Martin Cailletet, director of the Weight Loss Center of Vanderbilt University, obese people always pay attention to controlling the calories of food. In fact, they can lose weight as long as they control the amount of fat and don't eat less. The new diet he founded aims at weakening the "thermal effect", so while reducing fat intake, protein and carbohydrates must be supplemented to meet the needs of the body. Because fatty food is delicious and easy to fill the stomach, it will make people feel bored and hungry at first, but if you stick to it, you will gradually adapt.
Liquid diet is called "fasting" and "extremely low calorie diet" in medical clinic. People who lose weight in this way will not eat solid food at all for 65,438+06 weeks or possibly longer, and only drink a few cups of flavored protein solution every day-with a total calorie of 400 kilocalories-800 dry calories, so that they can lose 2 kilograms to 4 kilograms a week, and then lose about 2.5 kilograms a week. It is reported that thousands of obese people successfully lost 25 to 35 kilograms in only 16 weeks after implementing a liquid diet.
Eating early to lose weight French doctors have found that eating early before human hunger is an effective diet to lose weight. Researchers believe that insulin can regulate the body's absorption of sugar, while inhibiting food conversion and fat accumulation. If you eat before hunger, you can often control the secretion of insulin. In addition, eating before meals will greatly reduce people's appetite at dinner, thus reducing their intake.
A study by Takehiko Fujino of the Health Science Center of Kyushu University in Japan found that obese patients are in a state of "brain fatigue", which is caused by excessive stress response. To this end, letting obese people have a relaxed and happy meal every day is helpful to eliminate the factors that produce stress response and lose weight by eliminating "brain fatigue". The researchers pointed out that "fast food" is conditional, that is, the food tastes good, the dining environment is comfortable, there are desirable partners, and there is enough time. According to reports, the success rate of "eat fast every day" is as high as 95.4%.
Slow diet is also the research result of Japanese scholars. This method is to reduce weight by slowing down the eating speed. Research and analysis believe that after food enters the human body, blood sugar in the body will rise. When blood sugar rises to a certain level, the food center of the brain will send a signal to stop eating. If a person eats too fast, he often eats too much when his brain signals him to stop eating.
Divided diet This is a new dietary method proposed by German nutritionists, which mainly requires dieters not to eat certain foods every meal. For example, when people eat high-protein and high-fat meat dishes, they can eat a vegetable, but they can't drink beer, and they can't eat carbohydrate foods such as bread and potatoes. The main reason is that human fat is composed of various nutrients. When people eat high-protein food, they don't eat carbohydrates, so the human body won't increase fat and get fat.
According to a study by American doctor Dinon Onish, eating more fruits and vegetables helps to lose weight. Because meat food can easily become fat, stored in the human body and make people obese. Protein or carbohydrates in fruits and vegetables are not easy to be converted into fat, especially green vegetables without sugar are more effective for losing weight, because it will make the human body consume more calories than the fruits and vegetables that a person eats. Vegetable and fruit meal refers to taking vegetables and fruits as the main food and not eating cereal or meat at all or basically, so as to greatly reduce the total calorie and fat intake of the meal.
American medical scientist Rona Cady believes that "the choice of eating time is more important than the huge quantity and quality of food intake for the increase or decrease of weight." Because the human body's metabolic state is different at different times of the day. Generally speaking, after getting up in the morning, the metabolism is gradually vigorous, reaching a peak at 8: 00 a.m. 12 a.m. Therefore, dieters can advance the meal time, arrange breakfast before 6 o'clock and lunch around 10 o'clock, which can get a good weight loss effect.
In recent years, vinegar has become a new way to lose weight in the United States. Researchers believe that the amino acids contained in vinegar can not only consume fat in human body, but also make the metabolism of sugar and protein go smoothly. According to the research, obese people can lose about 3 kilograms per day with 1.5 ml-0.2 ml vinegar.
Hypolipidemic food
* * Garlic can increase high-density lipoprotein in blood, and high-density lipoprotein has anti-arteriosclerosis effect.
* * Eggplant Eggplant decomposition products in the intestine can be combined with excess cholesterol in the body and excreted. Mushrooms and auricularia can lower cholesterol and triglycerides in the blood.
* * Onion and kelp onion can reduce arterial lipid deposition; Iodine and magnesium in kelp can also prevent arterial lipid deposition. Eating100g of beans every day can reduce blood cholesterol, especially low-density lipoprotein related to atherosclerosis.
* * Tea tea can reduce blood fat, and the blood cholesterol content and incidence of coronary heart disease of residents in tea areas are significantly lower than those in other areas.
* * Fish contains a lot of high-level unsaturated fatty acids, which is beneficial to lowering blood cholesterol.
* * Vegetable oil contains unsaturated fatty acids necessary for human body, which can lower blood cholesterol, especially sesame oil, corn oil and peanut oil. Other foods, such as hawthorn, watercress, wax gourd, oats, apples, etc. , all have different degrees of hypolipidemic effect.
Diet food in the basket
1. Exercise four times a week (Monday, Thursday, Tuesday and Friday) or take a day off every two days. every time
90- 120 minutes. Each course can be divided into three or four parts.
O Warm-up activities (about 10 minutes)
O Exercise (70- 100 minutes)
O Performance and competition exercises (0- 10 minutes)
O Tidy up (relax) activities (5- 10 minutes)
2. Divide the whole body into two divisions, compile two courses at a time, and practice one division each. weekly
If you practice four times, practice a division on Monday and Thursday, and practice another division on Tuesday and Friday. continuously
Those who have a two-day break will practice one teacher on the first day and another on the second.
3. There are many segmentation methods and different procedures. The following are the four most commonly used divisions to choose from.
You can also edit several pairs of courses and exercise for a while to change a pair.
first
+Monday, Thursday (or the first day), abdomen (waist), chest, back, shoulders, neck and calf.
+Tuesday, Friday (or the next day), abdomen (waist), thigh, two arms and three arms,
Forearms and calves.
the second type
+Monday, Thursday (or the first day), abdomen (waist), chest, shoulders, arms, forearms,
Lower leg.
+Tuesday, Friday (or the next day), abdomen (waist), back, thigh, humeral head, neck,
Lower leg.
The above two arrangements, the abdomen and calf exercise every time, this is to get abdominal muscles.
The effect is remarkable. It is difficult to develop calf muscles. It is best to practice every time.
The third kind
+On Monday and Thursday (or the first day), focus on the parts with poor proportion and slow development.
+Exercise on Tuesdays and Fridays (or the next day) what you didn't exercise on Monday and Thursday.
The fourth kind
Divide all kinds of movements into two parts, mainly "pulling" or "pushing", and practice four times a week.
Practice "pull" and "push" twice respectively. You can choose 2-3 movements for each body part.
Work, each movement can be done in 3-6 groups, and an exercise class should not exceed 45 groups.
Course arrangement
-
Operation Name Primary Group
Weigh the number of exercises
location
-
preparatory work/be about to work
Activity (7- 10 minutes)
Select) the whole body
-
Group 1, Group 2, Group 3, Group 4 and Group 5
Five groups of supine chest 10 kg 15 kg/20 kg 10 kg.
Muscle 10 times 6-8 times 6-8 times 4-6 times is not limited.
-
5 kg 6-8 and 10 kg were used for the upper reclining chest.
There are 3 groups 10 times in muscle improvement.
square
-
The parallel bars have big arms and big breasts.
Flexor and extensor muscle 10 times in three groups, 6-8 times is not limited.
square
-
The neck push triangle is added with the starting weight of 5 kg 6- 10,
Lift muscles for 3 groups 8- 12 times without limit.
-
triangular
Group 3 10- 15 times, add 5kg 8- 12 initial weight to lift the muscle group on the side,
Unlimited number of parts
-
Bend the side triangle, 8- 12 plus 5 kg starting weight.
There were 3 groups after 10- 15 times.
department
-
The horizontal arm should start from the weight, starting from the weight.
Flexing and extending the head muscles 3 8- 12 times, unlimited times, unlimited times.
-
Press the arm and arm of the lever with the starting weight, and use the starting weight.
Flexing and extending the head muscles 3 8- 12 times, unlimited times, unlimited times.
-
After the straight arm, the third arm should start from the weight, and the third arm should start from the weight.
In the three groups, levator capitis 8- 12 times, unlimited times.
-
Wrist bending forearm 3 groups 15-20 times plus 5 kg plus 5 kg, no
15-20 times limit
-
10 kg plus 10 kg,
Heel and calf 3 groups 15-20 times 15-20 times unlimited times.
-
Sit-ups and abdominal straightness
Three groups of leg muscles 25-50 times 25-50 times 25-50 times.
-
Wrestling bridge neck 2 groups 15-20 times 15-20 times
-
Relax. Relax for five minutes.
-
This is the most effective way to lose weight without losing weight, which can keep your muscles.
Effectively reduce body fat on the premise of growth. You'd better keep the following secrets as strictly as six meals a day.
Do it.
Tip 1: Reduce carbohydrate intake at night.
Weight training requires glycogen energy from carbohydrates. However, at night, especially
But eating carbohydrates after eight o'clock in the evening will increase your body's chances of storing fat. because
The body consumes only a small amount of sugar and glycogen at rest, in addition to the metabolic water of the body when sleeping.
The level has also dropped. Another reason is that after eating carbohydrates at night, the body will release more
More insulin, high insulin levels will increase fat reserves.
Tip 2: Reasonable arrangement of aerobic training
Aerobic training helps to lose weight, but too much exercise will hinder health, affect muscle growth and
Metabolism. It is recommended that you only do aerobic training three times a week. Aerobic training is best arranged at breakfast time.
Before, because of skipping meals, the body had to use fat reserves instead of carbohydrates.
This compound provides energy. In addition, keep your anaerobic weight training within 30 minutes and use high intensity.
Degree of training, in order to consume more carbohydrates.
Tip 3: Eat more cellulose.
Proper intake of human cellulose helps to reduce fat. Because cellulose will hinder carbohydrates.
Digestion and absorption can slow down the speed of sugar molecules entering the blood, which is beneficial to reduce the release of insulin.
Reducing the release of insulin is beneficial to prevent obesity, because high insulin is the fat stored by cells.
Signal.
Tip 4: Eat fish.
Eating fish can not only increase muscle, but also reduce body fat, because fish contains high beneficial fat.
Fat. Cold water fish (such as salmon) can provide omega-3 fatty acids, which can make muscles sensitive to insulin.
Sensitive (muscle is sensitive to insulin, which is beneficial to gain muscle and reduce fat). In addition,
This fish can promote glycogen storage and amino acids into muscles, and also help maintain glutamine storage.
Get ready. Eat salmon three times a week and you will get enough omega -3 fatty acids.
Tip 5: Practice twice a day.
As long as the weight-bearing training is not excessive, the body can produce muscle growth and fat reduction.
Hormones and enzymes. You can make full use of this by practicing twice a day. High frequency stimulation twice a day
Can promote glycogen consumption, thus preventing heat from being converted into fat storage.
Tip 6: Use ephedra.
Ephedra is a kind of herbal medicine with the same efficacy as ephedrine, and both ephedra and ephedrine can accelerate the development of new drugs.
Aging metabolism promotes fat loss. More importantly, they can reduce fat while maintaining muscles.
Quantity, because they only promote fat metabolism, does not affect the protein. Ephedra is usually in culture.
Take it before practice, the dose is about 334 mg, because it contains ephedrine and hypothyroidism.
People who are tired or hyperactive, and people with high blood pressure or asthma can't take it. In fact, ephedra is more important than artificial synthesis.
Ephedrine is much safer. It can be converted into a chemical called ephedrine sulfate in human body.
Learn about substances, so that they can be absorbed faster and act on the body more effectively.
Tip 7: Circulate high-calorie and low-calorie photos.
Reducing calorie intake is beneficial to reducing body fat, but it will also reduce muscle. Do it with this
The law can prevent this disadvantage. After three consecutive days of low-calorie diet, the fourth day was a high-calorie diet.
Diet. In these three days, you may lose some muscles, and you can add some nutrients (such as
Branched-chain amino acids and ephedra) to prevent muscle injury, here is a simple formula:
Low calorie days take 50% of the usual intake of calories, and high calorie days take the usual intake of calories.
Add 30% to the intake. For example, from 3oo grams to150g, and after three days.
390 grams.
Tip 8: Allocate carbohydrate intake reasonably.
Indeed, body fat can be reduced without reducing carbohydrate intake. Here is a good one.
Solution: add up all the carbohydrates you eat in a day, assuming it is 300 grams, then
Eat 30% (90g) after breakfast and training, and distribute the rest 120g equally.
Go to eat the other four meals. This is because the body stores calories as fat in the morning and after training.
The chance of being fat is the least. At this time, blood sugar and liver sugar levels are very low, and most of the calories are used for "recovery"
"After work.
Tip 9: Low-fat diet
There are three main reasons for the increase of body fat: excessive calorie intake and excessive dietary fat.
And excessive carbohydrate intake. If the above eight tips don't achieve the expected results,
Then you can only rely on this last resort, which is to directly reduce the amount of fat in your diet. Yes, bodybuilding
The only way is to choose fat-free protein, such as egg white and fish.
And high protein powder. After 6-7 days, add a little more fat to your diet. The simple way is to use red.
Colour lean meat, chicken, etc. To replace foods that don't contain lipoprotein. Doing so will increase the fat content in the diet.
, and can provide essential fatty acids, one of the essential substances for muscle growth.