2/kloc-0 Eat three meals a day. Many people will choose to go on a diet to lose weight, but it is actually wrong, because it is easy to cause acute gastritis, bloating, acute pancreatitis, coronary heart disease and myocardial infarction for a long time. Let's share 265438+ three meals a day for 0 days.
2 1 Dietary recipes for fat-reducing meals are three meals a day 1 Dietary recipes should be personalized. At present, there is no uniform and effective recipe suitable for all people. To lose weight, we should not only control diet, but also combine exercise and adopt targeted comprehensive intervention programs.
Weight-loss diet needs to reasonably distribute the intake ratio of sugar, protein and fat on the premise of determining a reasonable target weight and total energy intake, so as to form a personal weight-loss diet. The following three meals can provide reference:
1, breakfast: yogurt or skim milk, with whole wheat bread and mixed vegetables such as cucumber and purple cabbage, you can also eat millet porridge with vegetarian dishes, or oatmeal with egg cakes;
2. Lunch: Rice with stir-fried broccoli or celery beef or bamboo shoot beef. Drink barley tea or light honey tea;
3, dinner: cold konjac, tofu and corn juice, you can also eat spinach noodles and winter melon porridge, you can eat fresh fruits, such as hawthorn, pineapple, oranges and so on.
Diet can be allocated according to breakfast accounting for 35%, lunch 40% and dinner 25% of the total energy. Try to avoid hunger and lose weight, and exercise and diet should be coordinated. Cooking should avoid high oil, sugar and salt, and choose brown rice, black rice, beans and high-fiber vegetables, such as celery and spinach, which will help to lose weight.
2 1 day Diet for Fat-reducing Meals: Three meals a day for 2 days 1
Breakfast: half steamed corn, one sweet potato, one egg, and small tomatoes (a pot of steamed corn, eggs and sweet potatoes).
Lunch: Korean rice-free bibimbap (tofu, cucumber, carrot, mushroom, spinach, lean meat roll, lunch meat drenched with korean chili sauce).
Dinner: huajia winter melon soup (winter melon huajia)
the next day
Breakfast: Steamed sweet potato eggs with small tomatoes (steamed in one pot).
Lunch: Stewed chicken breast and shrimp with tomato sauce (sliced chicken breast and shrimp)
Dinner: Boiled vegetables (beef, eggs, bean sprouts, corn, mushrooms
the third day
Breakfast: steamed corn, eggs and tomatoes.
Lunch: low-calorie hot and sour powder (konjac powder, peanuts made by air fryer)
Dinner: a bowl of cabbage, tofu and shrimp soup (cabbage, tofu and shrimp)
The fourth day
Breakfast: steamed corn and eggs (steamed in one pot), small tomatoes and half avocado.
Lunch: Fried salmon with asparagus and tomatoes.
Dinner: tomato tofu Flammulina velutipes soup (tomato tofu Flammulina velutipes)
Fifth day
Breakfast: Steamed corn, half a sweet potato, and a small tomato (steamed in one pot) fried with eggs (fried with eggs and milk in a non-stick pan, which is delicious with little oil).
Lunch: vegetable rolls with bean skin (purple cabbage, cucumber, shredded eggs, lettuce)
Dinner: boiled vegetables (lean meat rolls, carrots, potatoes, cabbage, squid)
sixth day
Breakfast: steamed corn, sweet potato, eggs (steamed in one pot) and half avocado.
Lunch: low-fat Korean cold noodles (konjac flour, eggs, braised beef, ham, cucumber, tomato, spicy cabbage)
Dinner: Vegetable bean curd soup (favorite vegetable bean curd brain)
Seventh day
Breakfast: lettuce and egg pancake (lettuce and egg)
Lunch: seafood and vegetable salad (shrimp, eggs, tomatoes, cucumbers, lettuce. Corn kernels)
Dinner: Chinese cabbage and konjac with lean broth (Chinese cabbage and konjac with lean meat)
2 1 day fat-reducing meal recipe 3 meals and 3 breakfasts a day
A, a bowl of wheat bran and a glass of low-fat milk.
Three apples and a cup of light tea.
Two bananas and apples and a cup of green tea.
D, one red wheat bag and one oolong tea cup.
E, a bowl of cornflakes and a glass of low-fat milk.
F, five prunes and a glass of low-fat 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 boat porridge and a bowl of boiled vegetables.
A salad and a cup of green tea.
D, a bowl of spinach noodles and a cup of oolong.
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 light tea.
dinner
A, a pork chop, a bowl of white soup, two bowls of boiled vegetables and half a bowl of white rice.
B, a steak, a bowl of white soup, two bowls of boiled vegetables and half a bowl of white rice.
C, nine pieces of lean meat, a bowl of white soup, two bowls of boiled vegetables and half a bowl of white rice.
D. Six tablespoons of steamed fish, one bowl of white soup, two bowls of boiled vegetables and half a bowl of white rice.
E, three chicken wings, a bowl of white soup, two bowls of boiled vegetables and half a bowl of white rice.
F, four pieces of fried chicken (peeled), one bowl of white soup, two bowls of boiled vegetables and half a bowl of white rice.
G, eight boiled shrimps, a bowl of white soup, two bowls of boiled vegetables and half a bowl of white rice.
Go to sleep and lose weight
1, no alcoholic beverages, freshly ground coffee. After 2: 30 noon, I have stopped eating caffeinated drinks. Don't drink for 3 hours before going to bed. Because drinking makes people sleepy, they can't get deep sleep quality.
2. Find bedtime. Not everyone has only seven 30-minute sleep hours, and some people sleep for nine hours. People who have difficulty waking up in the morning need to spit 15 minutes in advance to find a suitable' sleeping time'. The whole process takes about 1 week. In proper sleep time and habits, we should also pay attention to choosing effective diet foods, such as preventing high-calorie foods and choosing healthy diet foods.
3. Choose exercise time. Many friends habitually do morning exercises. In fact, noon is the best time to exercise. Exercise at noon promotes sleep, and regular aerobic exercise can improve sleep.