First, a week's diet menu.
1, (the first day) breakfast: low-fat milk, small apples, whole wheat cheese sandwich; Chinese food: germ rice, mushroom tofu, spinach beef, parsley radish soup; Dinner: tomato macaroni, cabbage slimming soup.
2. (The next day) Breakfast: stone oatmeal, yogurt and fruit salad; Chinese food: vegetarian dumplings and assorted egg drop soup; Dinner: four-color fried rice, loofah and seaweed slimming soup.
3. (Day 3) Breakfast: Salad whole wheat toast, wheat germ milk, kiwi fruit; Chinese food: germ rice, roasted miso fish, fried kale, fragrant fish eggplant, lily soup; Dinner: vegetable hotpot.
4. (Day 4) Breakfast: sweet potato porridge, pork floss mixed with tofu, hot water spinach and pears; Chinese food: tomato and beef risotto, cabbage and mushroom soup; Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.
5. (Day 5) Breakfast: egg steamed bread, alfalfa bud salad and half grapefruit; Chinese food: glutinous rice balls and soy bean curd; Dinner: germ rice, steamed chicken legs, burdock radish slimming soup.
6. (Day 6) Breakfast: stone fruit salad, baked potato and diluted orange juice; Chinese food: fried rice with edamame and eggs, cabbage and tofu soup; Dinner: Assorted fried rice noodles, two-color cauliflower slimming soup.
7. (Day 7) Breakfast: seafood porridge, guava; Chinese food: diced chicken with scallion oil, two-color green pepper, spicy cabbage and seaweed soup; Dinner: Hawaiian pizza, tomato and mushroom slimming soup.
Second, the fat-reducing meal recipe exercise daquan
It is best to eat more meals a day during weight loss, which is beneficial to gastrointestinal digestion. Here I will introduce the diet of three meals a day:
7: 00 breakfast
Recipe: porridge, milk, eggs.
Reason: Porridge is easy to digest, and cowboys and eggs are helpful for protein's supplement. Milk can also be replaced by orange juice, which can supplement more abundant vitamin C and make your spirit better.
Extra meal at 9 o'clock
Recipe: Half an apple.
Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.
1 1: 30 lunch
Recipe: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, and rich dietary fiber also helps digestion.
15: 00 for dinner
Recipe: black coffee (350 ml)+whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, which is a good thing to speed up metabolism in the process of reducing fat. If you choose whole wheat bread with coffee, you should avoid bananas.
17: 30 dinner
Assorted fat salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner. It is recommended that ingredients should not be cooked with cooking oil. Boiling, steaming and stewing are all good methods.
265438+ zero snack
Recipe: low-calorie fruit.
Reason: People who are used to sleeping late should not burden their stomachs before going to bed. If they choose low-calorie fruits, they will feel full and don't have to worry about gaining weight.
Third, how to eat diet meals
1. Eat half a cucumber or a tomato before meals.
The calories of tomatoes and cucumbers are very low, only 100g has more than10g, and the weight of a tomato or half cucumber is about 200g, which is about 30 calories, which can help you reduce hunger and fill your stomach, so that your dinner will naturally reduce the weight of food and the calories. You can lose weight slowly without deliberately dieting.
2. The staple rice has become coarse grains.
Three meals can reduce the intake of staple food and reduce the intake of carbohydrates by 20%. However, the daily carbohydrate intake should not be less than 180g, and staple food should be avoided. Staple food can provide carbohydrates needed by the body, while the carbohydrate content in fruits and vegetables is relatively low, which can not provide necessary energy support for the body's operation. If you don't eat staple food for a long time, you are prone to anemia, hair loss and muscle decomposition.
In addition, you need to choose the right carbohydrate staple food. Coarse grains coarse grains are complex carbohydrates, which are relatively simple carbohydrate staple foods like rice and noodles. After intake, the body's blood sugar rises slowly, insulin secretion will decrease, and fat will not be produced quickly.
We should eat less simple staple foods such as rice, and choose coarse grains such as brown rice, boiled corn, red beans, black beans, coix seed, sweet potato, yam and peas instead, which can not only supplement the carbohydrates needed by the body, but also make the stomach consume for a long time and feel full for a long time, which is helpful for the body to shave fat and lose weight.
3. Increase food intake in protein.
Protein belongs to macromolecular food and is not easily consumed by the body. Protein is composed of amino acids, which can provide running motivation and promote muscle synthesis after being ingested, and is not easy to be converted into fat. Increase the intake of 15% protein at breakfast, and the hunger will not be too strong at lunch, and the food intake will also decrease obviously.
Of course, the wrong cooking method will destroy protein's nutrition, leading to soaring calories. For example, fried chicken, braised pork and braised tofu are all high-calorie foods and are not recommended.
We need to choose high-quality protein food and light cooking methods, so as to control calories and maintain food nutrition. We can choose seafood, fish, milk, bean products and eggs, such as boiled eggs for breakfast, custard or steamed fish for lunch and boiled chicken breast for dinner, which can supplement the nutrients needed by the body and improve the metabolic level of the body.
4. The choice of diet should be diversified.
Don't always eat cabbage or broccoli. The body needs different vitamins, minerals and trace elements to balance nutrition and maintain a high level of metabolism.