Weight loss diet recipes lose three pounds a week. For some girls who eat food, the little greedy bug in her heart is fidgeting with some delicious food, but she is afraid that she will gain weight after eating it and affect her figure. The following is a diet recipe about diet. Lose three pounds a week.
What is the diet of losing three pounds a week, 1.3 pounds?
The main reasons for the sharp increase in holiday weight:
1, excessive calories lead to fat accumulation;
2, eat more, food residues are more, and feces are not discharged;
3, the taste is heavy, the salt is eaten too much, and the water in the body stays.
There is no clear ratio between the amount of fat, the amount of feces and the amount of water, and everyone's situation is different, so we will probably consider losing 1 kg of fat, 1 kg of feces and 1 kg of water.
1, LCD diet (low calorie diet):
LCD diet refers to a dietary pattern that on the basis of satisfying five nutrients, namely protein, vitamins, minerals, dietary fiber and water, the intake of fat and carbohydrates is appropriately reduced, and the energy of normal free eating is reduced by 30%~50%.
Women with light physical strength, such as general offices or students, need to consume 1800kcal on average every day. If it is reduced by 30-50%, it will be controlled between 900- 1260kcal.
Generally, it takes 3850kcal to reduce 1 kg fat, that is, at least 550kcal is needed every day, and calorie intake = calorie consumption 1800kcal-550kcal, that is, 1250kcal. Within the thermal control range of our liquid crystal, we can choose 1200kcal.
This value is basically based on the basic metabolism of ordinary women, and will not make your basic metabolism decline. So, not a diet!
2, high fiber defecation diet:
Eating high-fiber food too young, intestinal peristalsis is not strong It is necessary to control the dietary calories and match the ingredients with high dietary fiber to make the stool easier to discharge.
3, high potassium drainage diet:
I will eat a lot of pickles on the first day of the Lunar New Year, plus more seasonings, the sodium content exceeds the standard, and the water stays in the body. Supplementing potassium is helpful to adjust the balance of potassium and sodium and promote water discharge.
How to eat every day?
Remarks:
1, freely interchangeable. For example, you can choose Monday to Sunday for breakfast;
2. Beverage recommendation: drink 1.6L (almost 8 glasses of water) all day, which can be all kinds of teas (such as green tea, black tea, oolong tea, yerba mate, herbal tea, black coffee after breakfast and afternoon (it is recommended not to drink more than 3 cups of lemonade and any sugary drinks;
3. Use a small amount of oil every day. If it is greasy, remember to rinse it.
4, the food should be light, too salty to rinse.
What if I want to lose more weight?
1, all the rice for lunch is replaced by miscellaneous grains rice and miscellaneous grains porridge;
2, you can buy intestinal probiotic powder to regulate the intestine;
3. Exercise for 30-60 minutes every day, such as running and aerobics. Those who have a sports foundation can jump HIIT；; Direct;
4, massage, promote intestinal peristalsis, cross your hands on your navel every day before going to bed, clockwise and counterclockwise 100 times;
5. Be sure to go to the toilet every morning, don't take a mobile phone, put a stool under your feet, and lean forward to make the stool slide better.
Weight loss diet recipe lose three pounds a week 2 Monday recipe: fried cucumber: practice cucumber washing, peeling and slicing, pickling for a while, and draining for later use. Cut the pig into small pieces, marinate with cooking wine and soy sauce for a while, and slice the garlic. Pour the oil into the hot pot, pour the cold oil into the pork, add the garlic slices when the meat is almost cooked, stir-fry until fragrant, and finally pour the cucumber, stir-fry and add salt to serve.
Tuesday's recipe: sesame oil persimmon pepper, heat in a wok, pour in persimmon pepper strips and stir-fry until the moisture decreases, the skin is slightly wrinkled and the color turns dark green. Cook sesame oil, add salt and monosodium glutamate and stir well. Capsaicin contained in pepper can promote the metabolism of fat, prevent fat from accumulating in the body, and help to reduce fat and lose weight.
Thursday recipe: scrambled eggs with leeks. The method is simple. I don't need to say that everyone should know how to do it. Wash leek, cut it into small strips for later use, then stir the eggs, pour them into the hot pot, pour them into the beaten eggs after oil heating, and take them out after frying.
There is a little oil left in the pot. Stir-fry chopped leeks a little, just pour in eggs, and put salt and other seasonings before cooking. Rich in fiber, it can make the stool unobstructed, expel excessive protein and fat in the intestine, and prevent fat accumulation in the body.
Recipe for Friday: Chinese yam and red date porridge, a delicious porridge with the functions of invigorating qi, enriching blood and slimming! Practice: Cut the yam into pieces and add it to the cooked white rice porridge. After boiling, add brown sugar and red dates and cook for 10 minute.
Saturday recipe: melon and barley soup. Practice: soak barley in bone soup until soft. When the barley is ripe, add the wax gourd and boil it. You can add a little salt to taste when cooking!
Sunday recipe: tomato thick soup, practice: cut tofu, mushrooms and tomatoes into small pieces, fire, pour the right amount of oil into the pot, stir fry the ingredients after boiling, and add the right amount of water. Cook until the soup is thick and add seasoning.
Everyone knows the love of beauty, and there is no one who doesn't love beauty. If you want to be slim, you must first get rid of excess fat. This requires us to pay more attention to eating habits in our daily life. Only a reasonable diet can completely eliminate fat and keep slim and obese.
Breakfast: steamed eggs with okra, oranges, almonds and milk.
Okra and oranges supplement human dietary fiber to increase satiety, eggs and milk increase protein needed by human body, and almonds contain unsaturated amino acids without increasing fat intake.
Breakfast is a very important thing. Breakfast is the golden time to lose fat. Human insulin content is high. Eating high-carbon water staple food can easily lead to an increase in blood sugar and turn it into fat storage. If you want to eat staple food for breakfast, it is recommended to use a small amount of cereal.
Lunch: smoked chicken breast vegetable salad, purple potato
Chicken is a kind of low-calorie meat, which can also bring a lot of protein and increase satiety. Vegetable salad provides dietary fiber to increase satiety, and purple potato is the staple food to provide carbohydrates.
Dinner: Longli fish, cowpea, broccoli and pumpkin.
The purpose of fish is to provide protein needed by human body, cowpea and broccoli provide dietary fiber, pumpkin is a low-carbon staple food, and pumpkin can also be replaced by purple potato, sweet potato or corn.
Diet recipes for diet meals lose three pounds a week 3 1, and scientifically 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.
3. Eat more and eat less
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.
3. Control staple food and limit 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. Sweets are high-calorie foods, such as sweets and cones, which are easily converted into fat, leading to obesity. Choosing plastic fiber fruit and reducing dessert intake can effectively reduce the formation of fat and consume excess fat.
The above is a detailed introduction to how scientific diet meals are matched, so if you want to lose weight and make your body better and healthier, you can have a complete understanding of how scientific diet meals are matched, and then lose weight as soon as possible through diet in three meals a day.