(1) Eat less to control the diet, and eat low-calorie nutritious food to "reduce the storage of body fat"
(2) Drink tea, coffee or increase your busyness to "increase the decomposition of body fat"
(3) Reduce oil intake and do more aerobic exercise to "promote the utilization of body fat"
Day 1 day
(controlled in 1295 card)
Breakfast preserved egg lean meat porridge
Lunch 3/4 bowl of white rice+shredded onion+tricolor bean sausage+boiled cauliflower+grapefruit half.
Assorted hot pot for dinner (1 winter flour +65438 taro +0/4 bowl +3 ~ 4 pieces of meat +2 pieces of triangular oil tofu+Chinese cabbage Flammulina velutipes +2 teaspoons of sand tea sauce) +8 grapes.
The next day (control at 1290 calories)
Mushroom and chicken breakfast porridge.
Lunch 3/4 bowl of white rice+sweet mandarin fish (a slice of mandarin fish is about 5~6cm, steamed with rags)+shredded green pepper+Chinese kale in oyster sauce+23 cherry tomatoes.
Braised beef rice for dinner (rice 1/2 bowls+potato pieces 1/4 bowls+carrot pieces 2 tablespoons+beef pieces 5-6 pieces+onion pieces 2 tablespoons+boiled Qingjiang vegetables 1 bowl)+jujube 3.
The third day (controlled at 1280 calories)
Breakfast cheese ham with calcium toast
Lunch mixed pot roast noodles (2/3 packets of pot roast noodles +6 grass shrimps +6 clams +5 fresh mushrooms +65438 Chinese cabbage +0/2 bowl) +65438 grapes +03.
Dinner 3/4 bowl of white rice+steamed pork with mushrooms+assorted dried silk+fried sweet potato leaves 1 bowl+tomato cabbage soup+lotus fog 3.
Day 4 (control at 1280 calories)
Breakfast Snack Set 3+ Fried Onions and Eggs+Sliced Ham 1+ Milk Marlene 1 teaspoon+Black Coffee 1 cup.
Lunch dried pork rice noodles+tofu dried kelp 2 pieces +65438 peaches +0 pieces.
Dinner 3/4 bowl of rice+roast chicken breast steak+braised konjac+fried cabbage seedlings 1 bowl+spinach tofu soup+carambola 1 piece.
The fifth day (controlled at 1256)
Breakfast fruit toast (2 slices of white toast +3 strawberries +2 tablespoons of strawberry jam+1 slice of American lettuce+1/6+2 tablespoons of peanut butter)+1 bottle of skim milk.
Lunch 3/4 bowl of rice+1/2 slices of roasted salmon+celery slices of fried meat+1 bowl of stewed white gourd+1 bowl of lily soup +2 slices of avocado.
Dinner Wonton Noodles 1 bowl+water? 2 tofu+California plums 1.
Day 6 (controlled at 1247)
breakfast
Fried egg sandwich+low fat milk 1 bottle
Lunch mini hot pot (winter flour 1+3 cm corn section 2+ meat slices 3 ~ 4+ grass shrimp 6+oysters 6+chrysanthemum morifolium, Flammulina velutipes, spinach, mushrooms and Chinese cabbage)+4 plums.
Dinner: 3/4 bowls of rice+tricolored diced meat+fried pork slices with cauliflower+boiled spinach 1 bowl.
Day 7 (controlled at 1276)
Breakfast fruit oatmeal (low-fat milk 1 cup+oatmeal 1 spoon+apple 1/2)+4 soda cookies.
Lunch 3/4 bowl of rice +2 steamed rolls+shredded leek+green beans mixed with garlic+shredded bamboo shoots soup 1 bowl+longan 12.
Dinner beef vermicelli (wet vermicelli 1+4 tablespoons shredded beef+mung bean sprouts 1/2 bowls)+papaya 1/6.
A week can be reduced by 1kg!
1kg body fat can produce about 7700 calories. If a beautiful woman needs 2500 calories a day, according to the above recipe, she can reduce about 1200 calories a day and 8400 calories a week.
In other words, it can reduce 8400 ÷ 7700 = 1.09 (kg body fat) per week. Stick to it and lose weight 1 kg every week ~