Making a good diet recipe in life can better achieve the goal of losing weight, and cooperating with the corresponding exercise can make the effect of losing weight get twice the result with half the effort, so friends who want to lose weight must make a healthy diet recipe for three meals a day. Let's take a look at the pictures of fat-reducing recipes.
Pictures of fat-reducing recipes 1 breakfast
One serving, a bowl of wheat bran and a glass of skim milk.
Three apples and a cup of green tea.
Two bananas and a cup of green tea.
D, a raisin wheat bun and an oolong tea.
A bowl of cornflakes and a glass of skim milk.
Five prunes and a glass of skim milk.
A bag of wheat and a glass of prune juice.
lunch
A tomato and egg sandwich and a cup of green tea.
B, a bowl of Wonton Noodles, a bowl of boiled vegetables.
A salad and a cup of green tea.
D, a bowl of spinach noodles and a cup of oolong tea.
E, a bowl of beef ball rice and a bowl of boiled vegetables.
F, a bowl of rice with ink pills and a bowl of boiled vegetables.
A tuna sandwich and a cup of green tea.
dinner
A pork chop, a bowl of clear soup, two bowls of vegetables and half a bowl of rice.
A steak, a bowl of clear soup, two bowls of vegetables and half a bowl of rice.
C. Nine slices of lean meat, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
D. Six tablespoons of steamed fish, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
E, three salted chicken wings, one bowl of clear soup, two bowls of boiled vegetables, and half a bowl of plain rice.
F, four pieces of fried chicken (peeled), one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
G, eight boiled shrimps, a bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.
Fat-reducing diet picture 2 Monday
In the morning, eat two homemade pumpkin cakes, steamed and mashed pumpkins, stir-fried with flour without sugar, a vegetarian fried zucchini, a cup of skim milk, 350 calories. At noon, eat two seaweed rice balls, scrambled eggs with tomatoes, steamed chicken with Chinese cabbage, 500 calories. Eat an apple in afternoon tea. Eat a small portion of cold buckwheat noodles in the evening, with seaweed, olives, Flammulina velutipes, carrots and strawberry yogurt.
Tuesday
Gumbo omelet sandwich with skim milk in the morning, 450 calories. Eat black rice, braised chicken legs and mushrooms and vegetables at noon. Eat five cherry tomatoes in the afternoon. Eat lettuce, eggs and half corn in Saraga at night, and the calories are about 360 calories.
Wednesday
In the morning, I eat vegetable omelet, with milk and a portion of fruit, 430 calories. Have Caesar salad and a purple potato at noon. Eat a candied tomato in the afternoon. Eat miscellaneous grains porridge with braised beef and radish at night, 460 calories.
Thursday
In the morning, I have a fruit oatmeal yogurt cup and a nut. At noon, eat seafood pasta with lettuce and 490 calories with mushrooms and sauerkraut. Eat cold cucumber water with a slice of salmon in the evening.
Friday
Eat cabbage, milk, roast chicken eggs, a purple potato and an orange in the morning. At noon, eat Bouchaara with a nut yogurt, 580 calories. Eat a kiwi fruit in the afternoon to supplement vitamins. Eat yam porridge with lettuce and fried meat in the evening.
Fat-reducing meals should balance protein, vitamins and other nutrients. According to this recipe, the daily calorie is about 1260, which will not affect physical strength and can reduce weight healthily for a long time. Doing some shaping exercises while losing fat can make you slim down.
Figure 3 1, breakfast: a cup of yogurt, 10 raisins, two slices of whole wheat bread.
Lunch: celery and rice porridge.
Ingredients: celery100g, rice100g, millet100g.
Practice: wash celery and cut into small pieces; rice. Wash the millet. After the pot is lit, add a proper amount of water, add rice and millet to cook porridge, first boil it with strong fire, then cook it with low fire for 20 minutes, and then add celery for 5 minutes.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
2. Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Lunch: tomato, tofu and bean sprouts soup.
Ingredients: red tomato 1 piece (about 100g), half a box of tofu (about 100g), 50g bean sprouts and a little parsley.
Seasoning: 2 teaspoons of salt.
Practice: wash tomatoes and cut into pieces, cut tofu into small squares, remove roots from bean sprouts, wash, wash coriander and cut into sections. Add water and tofu to the pot and cook for 5 minutes, then add tomatoes and bean sprouts to cook slightly, season with salt and sprinkle with coriander.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Precautions for losing weight
1 First of all, we should realize the importance and necessity of persisting in exercise, and we should not be lazy and not exercise just because we lose weight.
2. Continue dieting. During the time of losing weight, I have become accustomed to dieting, and my stomach has become accustomed to such eating habits. Even if you don't look at what you eat every day, you will feel full.
3. Eat moderately. Many girls think that drinking water can help them lose weight, so they drink a lot of water every day. They force themselves to drink more even if they can't drink any more. So I remind you that you only need to take the necessary water every day, and you don't need to drink a lot of water, otherwise it will easily lead to edema and so on.
Whenever you can't persist, look back at the pain you suffered during your weight loss.
5. Let yourself develop a habit and regular diet, and you can maintain exercise subconsciously.
It can be seen that the diet of three fat-reducing meals a day has particularly strict regulations on nutritional balance. Its goal is to be nutritious, low in fat and rich in cellulose and carbohydrates. And we must absolutely control the intake of high fat, and we must avoid high-sugar fruits. Some people think that fruits can lose weight, but in fact, fruits with high sugar content are not low in calories, which is counterproductive to weight loss.
Picture 4 1, how to arrange three meals a day?
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs.
This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Steps to reduce staple foods and sweets
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3, eat less and eat more meals to control food intake.
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Adequate dietary fiber supplements
Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste.
People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
Step 5 drink water and soup
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
6. Maintain good living habits and reduce drinking.
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body.
And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
In addition, the diet should also balance the corresponding nutrition, so as to keep the body's stomach and metabolism normal, which is also a very important link in fat reduction. Without good consumption function, the nutrients can not be fully absorbed, and the fat-reducing period can not be supplemented, which affects the weight-losing effect and health.