? I. Basic information
1. A woman? 28 years old? 66kg？ 166cm
Generally speaking, physics and chemistry are normal.
3. Body mass index: 23.9 (high value in the normal range)
4. Standard weight:166-105 = 61kg? Obesity rate = (66-61)/61*100% = 8% (the normal range is high).
Second, dietary suggestions and principles
1. Pay attention to replacing high-calorie foods with low-calorie foods, such as coarse grains instead of flour and rice, and eat more vegetables rich in fiber.
2. Pay attention to a low-fat and low-salt diet. Edible oil is mainly vegetable oil, and its types often change.
3. Limit the intake of sweets and desserts (cakes, chocolates, sweets, preserves, etc.). )
4. Meat: It is recommended to give priority to seafood such as fish and shrimp, followed by chickens and ducks, and eat less pork, beef and mutton. When eating, eat vegetables first, then drink porridge or soup, and then eat meat. Try to put pork, beef and mutton for breakfast or lunch, and have some seafood for dinner.
5. protein's food has a high thermal effect (that is, you need to consume calories for food digestion while eating), so it is necessary to appropriately increase the proportion of protein's food intake and appropriately reduce the proportion of carbohydrate-rich foods. Because foods containing oil can increase satiety, the proportion has also increased. Lipids play an important role in the human body, so reducing fat does not mean that you can't eat oil.
6. Control the total calories so that the intake of calories is less than the consumption of calories.
7. First of all, losing weight quickly is not worth advocating. The correct goal should be to improve your metabolism and basal metabolic rate step by step, and lose weight scientifically without rebounding.
8. Eat at least 18 kinds of food every day, preferably more than 25 kinds, not counting seasoning/oil/salt.
9. First eat according to the daily calorie 1500 calories for a week, adjust the eating habits and structure, and then gradually reduce the calorie intake. For example, eat 1300 calories every day for the next week.
Third, recipe recommendation
1, daily heat: 1500 kcal (6300 kj), and energy supply per kilogram of standard weight is about 22 kcal.
2. Meal ratio (three meals at two o'clock): the ratio of breakfast, lunch, extra meal and dinner is 3: 1: 3: 1: 2.
3. Quantity and weight of food needed for the whole day
Total number of copies: 1500/90, about 17.
Vegetables: 1 serving (500g)
Fruit: 1 serving (200g)
Glutinous rice potato: (170-21-17) * 4/90 about 6 portions, potato 2 portions 200g, rice flour 4 portions about 100g.
Meat and eggs: (95- 1-5- 12)*4/90 about 4 portions, milk 1 200g, beans 1 25g, meat 1 50g and eggs 1.
35-50g
Grease:17-1-1-6-4 = 5 parts, 50g 2 parts of nuts and 30g 3 parts of oil.
Salt: 6 grams
5, recipes
Day 1 day
Breakfast: fresh milk 200g( 1 bag), marinated tofu 50g, steamed sweet potato 100g.
Extra meal: 25 grams of walnut kernel (3 slices)
Lunch: 1.1% rice 100g, fried chrysanthemum 100g, celery fried lean meat (celery 150g, pork tenderloin 50g), cooking oil 15g (1.5 tbsp).
Extra meal: 500 grams of watermelon
Dinner: boiled corn 200g (with sticks), fried Chinese cabbage 150g, cooking oil 15g( 1.5 tbsp), almond 25g( 12- 15g), and nectarine/kloc-0.
the next day
Breakfast: tomato and egg noodles (tomato 100g, buckwheat noodles 75g, eggs 1).
Meal: 1 bag of yogurt (200g)
Lunch: rice oatmeal 100g, mixed mung bean sprouts 150g, shredded mushrooms (Pleurotus ostreatus 150g, lean meat 25g), cooking oil 15g( 1.5 tbsp) and almonds 30g(25 grains).
Meals: 150g apple and 100g blueberry.
Dinner: taro, tofu and shrimp soup (75g taro, tofu100g, fresh shrimp 25g), fried wheat100g, cooking oil15g (1.5 tbsp).
the third day
Breakfast: yogurt and vegetable salad (yogurt 200g, apple 75g, chicken breast 50g, corn 50g, banana 50g, bitter chrysanthemum 75g, boiled egg 35g, cashew 20g).
Extra meal: 200g steamed purple potato.
Lunch: mung bean and lily porridge 100g, fried wheat 100g, Flammulina velutipes fried mutton (Flammulina velutipes 150g, mutton roll 70g), cooking oil 15g (1.5 tbsp).
Meal: 70g litchi and 30g walnut.
Dinner: 300 grams of Sanxian jiaozi (vegetarian dish)
Fourth, the food exchange list
According to the food exchange list, you can change your daily diet. Similar foods can be exchanged at will, and pay attention to the corresponding weight.