In fact, there is no need to make much changes to the three meals a day in the second stage of Maggie's diet. Breakfast and lunch can be added. Low-sugar fruits are put in the morning and nuts are put in the afternoon. The reference formula is as follows:
Morning: 2 fried eggs? +? Two slices of bacon and a big tomato? +? A cup of sugar-free soybean milk? +? Comprehensive vitamins?
Morning: Low-sugar fruit?
Noon: Roasted chicken breast 2/3 palm size? +? Stir-fry a big bowl of vegetables?
Afternoon: almonds or walnuts, controlled at about 200 calories?
Night: the meat quantity is reduced to 2/3 of the first stage? +? Stir-fry a big bowl of vegetables?
Low-sugar fruit: blueberry, strawberry, grapefruit, grapefruit, apple, peach?
Nuts: almonds, walnuts and macadamia nuts.
The second stage of Maggie's diet is to eat slowly absorbed sugar food. In the second stage, you can't eat the same staple food as before. You eat a quarter or a third of the staple food every day, while others eat meat and vegetables. You can only eat slowly absorbed sugars, such as whole wheat bread, corn, buckwheat noodles, oat noodles, brown rice and so on. Sugar with slow absorption has little effect on blood sugar and will not * * * insulin.
In the second stage, you can eat four grains a day. It is recommended to eat nuts, pine nuts, walnuts and peanuts.
The intake of carbohydrates is increased by 5g every week to enter the second stage, and the total amount of carbohydrates that can be ingested every day is increased by 5g every week. 5? The weight of grams has increased. In other words, you can eat carbohydrates every day in the first week of the second stage? 25? G (more than the first stage? 5? g)？ . Can I eat it every day in the second week? 30? Dick, third? Every day of the week? 35? G. and so on, until the weight loss stops for a week, then the body has reached the upper limit of daily carbohydrate intake (once it exceeds this number, it will not lose weight again)? . At this time, it is necessary to return to the level of the previous week and keep it up.
Choosing food with low glycemic index refers to the degree of blood sugar rise after eating food for 2 hours. The lower the glycemic index, the better the weight loss effect, and the food with a hypoglycemia index below 60. Moreover, under the same sugar content, foods with low glycemic index have more metabolic advantages for weight loss.
Different types of carbohydrates are added every week. Before reaching the upper limit of carbohydrate intake, 5g carbohydrates to be supplemented every week should come from different food categories. You can add 5g of corresponding food to your daily diet every week in the following order until you stop losing weight.
1.？ Eat more green leafy vegetables and other vegetables (only the first stage food list)
2.？ Dairy products (sugar-free or low sugar)
3.？ Nuts (melon seeds, peanuts, almonds, etc. )
4.？ strawberry
5.？ Alcohol and drinks (sugar-free or low-sugar drinks only, high-sugar drinks are not allowed)
6.？ bean
7.？ fruit
8.？ Vegetables with high starch content (potatoes, sweet potatoes, etc. )
9.？ Whole wheat food
In the second stage, the diet should be maintained for 2-5 weeks. If you reach the desired ideal weight in the second stage and directly restore your previous diet, it is easy to rebound. In addition, the weight is rapidly reduced, and it takes three months for the immune system to readjust to the new weight. Therefore, it is best to maintain the second stage of diet for 2-5 weeks.
One high-sugar day a week after the second stage can restore a high-sugar diet once a week. Besides eating flour and rice, you can also drink some sugary drinks and beer in moderation. Note that beer can only be drunk on high sugar days.
Protein food can be added appropriately. In the second stage, in addition to what can be eaten in the first stage, you can add a little more, and dried beans and tofu can also be eaten in moderation.
Use some seasonings in moderation. In the second stage of Maggie's diet, you can use some vinegar, soy sauce and pepper in moderation.
Tips When using Maggie's diet, besides diet, you can also do some exercise to lose weight properly, and the effect will be better. If you can do aerobic exercise for about half an hour every day, you can choose brisk walking, jogging, yoga, cycling and aerobic exercise.