10 day, fast food diet, concentrated firepower, healthy and thin.

10 day intensive weight loss method follows the weight loss principle mentioned above, and a single diet in the early stage excretes the waste in the body; In the medium term, strictly control calories and start to consume carbohydrates and protein; In the later stage, a light diet nourishes the stomach and gradually returns to a normal diet. The whole process is gradual, giving the body time to adapt and accept new eating habits.

Warm up the weight loss plan in advance

If you don't give your body a buffer period and directly reverse your usual irregular eating habits to 180 degrees, your body will definitely not be able to adapt immediately. This is also one of the reasons why you often feel irritable and anxious at the beginning of losing weight. In order to reduce this discomfort, before implementing the 10-day intensive diet, adding these small habits to the rhythm of daily life can warm up the body and lay a good foundation for the next weight loss plan.

Use debris time to exercise more. Such as walking to and from work, climbing stairs, simple bedtime exercise, etc. Wake up the sleeping body.

Consciously adjust the diet structure. Eat more fruits and vegetables, drink more water, and choose high-quality meat with low fat, such as fish.

The preheating period is 7- 10 day.

Eat vegetables the next day and the third day.

Choose vegetables with low calorie and high nutrient content. Green vegetables such as spinach, cauliflower and eggplant are different from fruits and vegetables such as tomatoes, cucumbers and green peppers, so they should be taken in a balanced way.

Whether it is fruits or vegetables, we should pay attention to less oil and less salt when cooking. Fruit can be eaten with low-fat yogurt and soybean milk, or made into milkshake with low-fat milk. It is best not to filter fruit and vegetable juice, and drinking it together will help to enhance satiety. When making salad, be careful not to put too much salad dressing or jam.

Mid-term: diversified diet and strict control of calories.

The 4th, 5th, 6th and 7th days are the middle period of 10 day. At this time, carbohydrate and protein should be ingested, but the calorie content should be strictly controlled. Diet should be light, so as not to bring too much burden to the stomach.

Add staple food on the 4th and 5th day.

The intermediate stage is to increase the staple food on the basis of the previous stage, which means that fruits and vegetables can continue to be eaten, and the relative weight must be reduced. Coarse grains are recommended for staple food. If the stomach can't adapt, coarse grains can be mixed with white rice to eat. If hunger is serious between meals, whole wheat bread and brown rice can be used to alleviate it.

On the 6th and 7th day, the diet was diversified, and the light diet was used for preheating.

Make sure to eat carbohydrates, fruits and vegetables and high-quality protein at every meal. For example, in the morning and evening, 250g spaghetti made of eggs, beans and vegetables is served with tomato sauce, fruit and vegetable juice or low-fat yogurt. Between meals, coarse grains, low-calorie fruits and vegetables and nuts can be used to reduce hunger. You can drink 1 cup of low-fat fresh milk or sugar-free soybean milk in the morning and evening.

Late stage: gradually return to normal diet by light diet.

10, the last 3 days of intensive diet were light. A light diet and slimming refers to a light, low-calorie food that does not increase the burden on the body as the main ingredient. This diet can reduce the accumulation of excess calories; Reduce the intake of excessive sodium salt, reduce the burden of cardiovascular and kidney, and avoid excessive water retention in the body; Eat more fresh fruits and vegetables to enhance antioxidant capacity. Restoring a normal diet through a light diet is a good transition for the body and an excellent opportunity to adjust the diet structure.

On the 8th, 9th and 10 day, observe the principle of light diet.

The light diet is mainly low in sugar, fat and salt, among which lettuce salad and soup are the representatives. A light diet is not monotonous, as long as it is balanced, natural, light, low in calories and does not increase the burden on the body, it can be used as a light food ingredient. Next, I recommend two healthy and nutritious light food menus.

Light food menu recommendation 1:

Five-grain rice+four-color fruits and vegetables

Staple food: 100g- 150g coarse grains.

Side dishes: There are four kinds of nutritious foods: red, purple, orange and green. Just pay attention to the total calories.

Four-color fruits and vegetables include

▲ Red lycopene, such as tomato, pink grapefruit and watermelon.

▲ Purple anthocyanins, such as blueberries and cherries.

▲ orange carotene, such as carrots and pumpkins.

▲ Green chlorophyll, such as spinach, cauliflower and asparagus.

Mediterranean light food menu

Staple food: 100g- 150g whole grain.

Side dishes: mainly vegetables, fruits, fish, whole grains, beans and olive oil, emphasizing "high fiber, high vitamins and low fat", which contains unsaturated fatty acids that can also help the metabolism of blood lipids and cholesterol.

If the hunger between meals is serious, you can drink enzyme drinks, green juice and pure water in moderation to reduce your appetite.

10 day exercise coordination of intensive diet

Mild slow exercise is dominant.

10 intensive diet has low daily calorie intake and is not suitable for strenuous exercise. You can spend 15 minutes walking in the morning and evening, and light exercise in the middle and late stages can improve the weight loss effect. In addition, sleep quality is also very important. Try not to stay up late, sleep for 8 hours every day, and avoid eating for 2 hours before going to bed.

Restatement 10 day intensive diet

Adhere to the whole weight loss plan, in addition to losing weight, you can obviously feel the lightness of your body from the inside out. But if you want to lose weight for a long time, you must actively adjust your eating habits. In the daily diet, you don't need to keep strict control of calories at all times, as long as you are a little temperate and pay more attention to the details of your diet, you can achieve good results.

▲ steaming. Steaming instead of frying reduces oil intake.

▲ vegetables. Eat more vegetables and eat them cold with boiling water, which can not only enjoy the original flavor of vegetables, but also retain the nutrients in vegetables.

▲ fruit. Make sure to eat at least 2-3 servings of fruit every day and supplement vitamins and fiber. But the premise is that dinner is only 6 ~ 7 minutes full, and a lot of fruits and vegetables will increase a lot of calories when full.

▲ quantity. The intake of staple food and meat per meal should be controlled at 1/3-2/3, and you don't have to finish it yourself.

▲ wash. When eating out, wash the fried vegetables for "three temperatures" and wash off the excess oil with boiling water before eating.