I wrote a Diet Guide to reward your points and empty your pockets! -weight loss principle: the minimum intake of meal replacement per day 1000 calories is 200 calories× 2 = 400 calories. An ordinary dinner is about 600 calories. A meal that consumes 1000 calories in a normal day is made up by the shortage of 2000 to 2400 calories (only a balanced diet of 1000- 1400 will burn calories and fat, or will consume muscles, for example: diet and muscle loss will rebound immediately, and they will be fatter before)/kloc- In fact, a hearty breakfast will make you have the spirit of the times all day. Skipping breakfast will only burn muscles instead of fat, and it will make you feel groggy all day. 2. Don't eat after noon: 12:00. It is said that I have lost a pound every day. 3, drinking tea: Pu 'er tea has the magical effect of promoting the intestines. After 20 minutes-tea for half an hour, scrape off the body fat, it is best to make tea with boiling water and drink a lot a day. You can take the 0.4 slow method to go to the toilet three or four times and eat immediately. Chewing the best piece for more than 20 times can increase satiety and avoid eating five meals. This method is suitable for MM who has successfully lost weight continuously. She doesn't follow the traditional way of having three meals a day. When she is hungry, she must eat less. There is no problem eating seven or eight meals a day. You can also use this method to lose weight, but it is slower, losing weight twice a day. The first thing to get up every morning is to drink a large glass of light honey water. Note that honey should be amorphous and light in color and filled with liquid. Honey water can't be too sweet, and sweetness is the most suitable touch. This can replenish water to the body, but it can moisten the stomach, prevent constipation and keep the sound. Then you'd better drink another cup of boiled water and continue to lavage your stomach. The second thing is to drink a large cup of yogurt (about 200 ml). Eat a piece of whole wheat bread and a bowl of oatmeal. Of course, buy low-sugar yogurt or low-fat yogurt (1.0 1.5% fat content). If not, use protein content >; Ordinary yogurt 2.3% doesn't matter. Be careful not to buy anything with protein content > 1.0%, which is not real yogurt. Arrive from the refrigerator in advance and drink cold yogurt. It is best to drink yogurt for an hour, which may cause diarrhea or stomachache. You can pour it into a bowl of hot water and heat it quickly instead of using a microwave oven to avoid killing valuable lactic acid bacteria) 10:00: If you are hungry, you can eat a small fruit, such as kiwi fruit, nectarine, orange or half an apple, or a handful of raisins. Noon: If you feel hungry, drink a bowl of soup, eat some porridge or two biscuits. Then drink 1 cup of yogurt. Drink two cups of yogurt (125ml). Then eat 100g chicken/beef and mutton/fish/viscera/blood. These things are mainly iron supplements. Add another dish. You can't eat tomatoes/tomatoes/lettuce for cooked dishes. Drink tea and digest two cups after dinner. 16: 00: You can have a cup of yogurt when you are hungry. One day, China * * * production party drank about 800 ml of yogurt, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, 100 grams of fruit. 1000- 1200 calories all day, 65-70 grams of protein, more than 3000 ml of water, very safe, can last for a month. If you eat sugar-free yogurt, you can eat more fruits. Eating two meals a day to lose weight is healthy and effective, and it is easy to stick to losing weight. There are many kinds of diet foods, and obese people can enjoy delicious food and achieve the purpose of losing weight. Drinking in a place where obese people only eat in the morning, noon and evening can easily lose 3-5 kilograms a week. So, what should we eat for every meal? In principle, we should eat healthy low-calorie foods, such as vegetables, fruits, miscellaneous grains porridge, sweet potatoes, corn, milk and so on. Try to eat natural food. (Note: Try not to eat snacks. You know, high calorie cupcakes are very impressive. Nutrition breakfast suggestion: apple kiwi salad, half sweet potato, boiled vegetables with red pepper, black bowl of rice, small cup of mixed milk. Delicious lunch recommendation: steamed fish, cold kelp and carrot, cucumber soup, porridge, two pineapples and an orange. Weight loss principle: 1, add non-calorie seasoning, such as lemon juice or vinegar. You can drink pure water or tea in the afternoon. No matter how long, except for dinner, only eat two meals a day. In a few days, obese people will soon lose weight. The diet of three meals a day generally needs to last 2 1 day. If you have reached the ideal weight, you can stop eating. Recommendation 6: 1, which is very convenient. Although there is no choice but to choose the right not to eat. 2. Very flexible. 14, not after lunch, if the time can be adjusted later. 3, obviously good. Face, chin, abdomen, thick waist and slimming effect are the most obvious. 4. Good health. The spirit finally collapsed and the body and mind became light. 5. Good physical fitness. Because it lasts for half a year to one year, it can improve the physique to "eat the physique that is not fat". 6. The effect is still good. After adopting this diet, obesity efforts will be more vigorous, sweating will be reduced after exercise, and hypertension will be relieved. Reminder: 1, you can only eat two meals a day. 2. An empty stomach in the afternoon. 3. The proportion of food. Carbohydrate: protein: Fat = 4: 3: 3.4, low-calorie fruit. Really lost weight, eat low-calorie fruit at night. Avoid eating when you lose weight: 1. Distraction method: You can find a new look, preferably a suspense plot or a police novel. When you are immersed in it, time will pass quickly, giving you some time to fall asleep quickly. Don't watch TV to divert your attention, it will make you more greedy. ) 2. Chewing gum method: I feel that twelve chewing gum things I want to eat make my mouth move. 3. Imagination: lie in bed, close your eyes, imagine all kinds of food, imagine their taste and their own imagined taste, and pay attention to improving satisfaction. 4. Water and soil method: This method is a comprehensive method to distract attention and imagination. There is no money in the secret pocket, but you can't keep it. 5. Cucumber method: This method may be the most useful. If you are not fat, you can pad your stomach, or you can integrate daydreaming, thinking that foods such as cucumber slices are brittle. Model Law: They know who is the best in front to find a tall and thin person. Look at that. 7. Self-encouragement method: shout out: "Come on, you are the most persevering person!" ""I don't eat, I can't eat ","reset the pause ",and encouraged him at that time. Water method: binge drinking, full, I can't eat any more. I can drink sugar-free carbonated drinks, but it can increase my satiety, but it is not recommended because it contains a lot of calories, because it is the most effective way to daydream, but it also reaches a certain level of work. I have tested this method and it is with me. I heard some methods to lose weight: 65438 eggs +0 cucumber: once a week, you can lose 5-7 kg (boiled eggs and cucumbers are eaten raw). 2. Apple three-day diet: the best apples in summer or the selected sweet and sour apples should not be too sweet. Eating only apples for three days can make you lose 3 kilograms. Apple milk method: eat for two days and drink on the first day after eating apples. You can lose 5 kilograms without drinking. Red bean method: Red bean porridge can be reduced by 6 kg. Black rice diet: red beans are made by the same method, and ten projects last for 7 kg. Boiled celery: Boiled celery water with vinegar can reduce 6 kilograms a week. Treat constipation; This week, ⒌-⒏ 1 kg, grapes lose weight: only grapes can lose weight ⒏-⒇ 12 days. Eat fruits and vegetables on the first day [less than 1000 calories on the first day]. Black coffee to lose weight (not so good, it hurts the stomach): Drinking black coffee can reduce ⒎-⒑ 12 pounds in a week. Choose not to eat one day in a week: it can reduce ⒎-⒍ pounds in a month. How to avoid getting fat is 1 Cereals such as rice, staple food: eat side dishes instead of rice. 2, the fat in milk can be reduced: drink milk and choose skim milk; You can't change it at once You can drink low-fat milk or whole milk 1/2 or 1/3 skim milk together, and then gradually increase the visible fat content, just like chicken rib skim milk skim milk 3. Don't eat: meat or fried food, when you have peeled it, eat thin and don't eat fat. And that clean time for removing the out frost or cream cake decoration. 4. Don't add excess fat: When eating bread or jam with low fat content, don't use butter or peanut butter; Don't add too much sesame oil, sesame oil or salad dressing when eating noodles. 5. Chorus pastry dessert: Usually snacks are fat, high in sugar and high in calories, so be sure to eat less. Such as: zongzi, moon cakes, mung bean cakes, souffles and so on. 6. Use more plant-based foods from protein: When soybeans, soybeans and some soybeans replace some meat, they contain plant-based foods from protein with high unsaturated fatty acids, cholesterol and fiber content. 7. Eat more vegetables: It is best to eat three dishes of vegetables every day, which not only contains dietary fiber to increase satiety, but also provides nutrients such as vitamins and minerals. 8. Eat fresh fruit: Fresh fruit is rich in vitamin C and dietary fiber. If you make fruit juice, you need more fruit than you should. Usually, the freshly squeezed juice cup is marked with three marks, which will increase calories and filter out most dietary fiber, so it is not the juice that should not be. 9. Eat the first bite before eating the meat: Eating the meat after the first bite can not only increase the intake of vegetables, but also reduce the consumption of meat. 10. Fishing soup for oil slick: ribs soup and chicken soup are the easiest to oil slick. It is best to fish for oil slick first to reduce fat intake. 1 1. Don't eat noodle soup: rice noodles are usually seasoned with minced meat and sesame oil. It's best to remove all the soup first or don't eat too much fat. 12. Reduce oil consumption: cooked food or instant noodles in the market, don't use up all edible food with oil. Add 1.5 nutrients and dietary fiber. Eating more foods containing fiber can reduce the absorption of toxic substances and remove the garbage in the body. There are plenty of dietary fibers: fruits, vegetables and beans. 2. Lettuce. Eating lettuce every day is just to get rich vitamins and trace elements. The elements contained in lettuce promote digestion, calm nerves and moisturize skin. The edible value of lettuce can be seen from the fresh vegetable juice. 3. Berries. Berries contain a lot of vitamin C. Eating berries can keep your skin tense. There is no doubt about it. 4. Nuts. This is a popular snack all over the world, and young people and old people should also eat snacks. We can count on its varieties: Australian nuts, Brazil nuts, pecans and so on. Nuts contain a lot of protein, but they should not be eaten in excess. Considering that eating nut salad together can kill two birds with one stone (and the human body gets two kinds of nutrition at the same time), why not? Protein eats three meals a day. As a staple food, fish appears on your table at least twice a week, and the more the better. Don't consider any fried food. Five dietary taboos 1, pasta. 2. Bread. Eat two thin loaves of bread every day. 3. Expanded food. This kind of food is usually beautifully packaged. If you find that the ingredient of food contains more than 5 grams of sugar, don't hesitate to give it up. 4. Soda water. 5. Pack cookies, cakes, pies and desserts. Although it is a bit unsatisfactory, what is the "small taste" of a week? Don't give them more fun as a staple food, or occasionally dim sum tea. If you subtract a lot of sugar and hydrogenated fat from your diet. You will see, perhaps unconsciously, this little shape. On weekends, people use intestinal milk to lose weight: the weight increases slightly and the stomach is healthy. Implementation of the plan: lose weight for only two days at a time. Return to normal diet on the third or fourth day, and then start for another two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If the cycle is repeated two or three times, the effect will be more stable. Day 1: Apple 1 kg. On this day, you can only eat apples and nothing all day. Wash the apples while eating, and then chew them slowly. The next day: yogurt or skim milk 1000 ml, divided into 67 equal parts, drink one at a time. After drinking milk all day, I can't eat anything else. When you are thirsty, use milk instead of water. You can also drink milk and yogurt at the same time, but pay attention to the amount. If you reach the ideal weight, you can do it again. You can't drink water in the middle. You can't eat apples and milk together. You must eat them separately. This is effective. We can't drink water because if we lose weight in the process of drinking water, we must consume drinking water, but we won't consume the water in our bodies. When eating apples without drinking water, the water body is basically reduced. When drinking milk, the water content is almost reduced, and it will be reduced to fat. Key Tip: Milk Day is very important. You can't drink water Cycle a few times more, and you will definitely lose weight. But it is also more practical to lose body fat. It is suggested that this method can be realized at the weekend, because it is a good way to lose weight. Five foods make you fat first: chocolate biscuits (eat 6 1 day, the calorie is 302 calories, and get 14 kg a year). Do you feel hungry every afternoon? Take a chocolate biscuit. Although the diet book says that celery and carrot sticks should be used instead of snacks, these healthy fruits and vegetables, although they don't have much taste, still eat some chocolate biscuits you like. But do you know what chocolate is, the cookies in it? The answer is: lots of sugar and lots of fat. If you satisfy your greedy desire with chocolate biscuits every afternoon, you will have seven kilograms of fat in half the time. So, if you have been moving with you for the past year, you will have 14 kg of meat. Behind it, there is a delicious high-calorie trap waiting for you, and foods high in oil and sugar also make it rapidly aging. Suggestion: antioxidant, polyphenols made from chocolate, as a low-calorie drink, green tea is a little bit. Second: chocolate bar (eat it every day, the calorie is about 280 calories 13 kg per year). If you don't have time for dinner, it's not real chocolate. What do you eat snacks for? If you really eat chocolate bars, don't settle for a meal. Because calories are equivalent to a chocolate bar and half a meal. If you can't live without the fragrant chocolate, which contains the delicious taste of caramel and peanuts, then I suggest you pay attention to the weight on the digital table and eat it every day, so that the high-calorie snacks will not be fat and unpalatable. In addition, high-sugar chocolate bars may lead to oxidation, which will also accelerate your aging. Suggestion: If you are addicted, eat a piece of chocolate every day, and it is best to find time to jog for half an hour every day to balance the calories of a small piece of chocolate. Third: canned fruit juice (500 ml per day, calorific value 255 calories, annual weight 12 kg) knows the vitamins and minerals contained in many rich fruits and vegetables, but is too lazy to eat fruits. If you don't eat fruit, use juice instead. However, replacing fruit with fruit juice does not get enough vitamins and minerals, because many minerals and vitamins have been lost in the juice made in this process. The rest of vitamin C will also be reduced due to light factors. If you look closely at canned fruit juice, you will find that most of the fruit juice is concentrated and reduced, and a lot of sugar is added. Therefore, if you think that drinking fruit juice every day can make fruit juice more nutritious, then high sugar will make you increase 12kg after one year. Suggestion: In order to keep healthy, eating more fresh fruits and vegetables is definitely an opponent to keep slim. Fourth place: ordinary cola (375 ml a day, calories 168cal, 8 kg a year), the beverage we are most likely to drink, and the time course of eating hamburger and French fries cola; When sharing delicious pizza with us, Coca-Cola is also used to match the taste of pizza. However, even without food, many people are used to drinking a coke every day. This is because specially formulated cola and caffeine are addictive. Although the market has always been low-calorie cola, there are still many people who can't adapt to the special taste of sugar. If you can't live without coke for a day, you'd better do more exercise to consume excess calories. Because one day, one year later, you can gain 8 kilograms. Even more frightening is that drinking coke will not only make you feel full, but also make you eat more food. Not only cola, but also other soft drinks, root beer and so on. Suggestion: If you really can't give up coke, it is the best choice to replace sugar with low-calorie coke. Fifth place: beer (375 ml drinks a day 147cal, 7 kg a year) or dinner. For friends who are singing, beer is an inevitable entertainment role. But one day, after drinking beer, but a year later, I will gain 7 kilograms. This is why when people call liquid bread beer, they often have a heavy beer belly to drink beer. Beer contains almost no nutrients except internal calories, so it won't help you except to make you fat and unhealthy. If you want to try beer malt, it tastes better. Don't form the habit of drinking beer every day. Don't drink beer before going to bed because beer has diuretic effect. Drinking plenty of water before going to bed will lead to the accumulation of body parts, and may also lead to frequent urination at night. Suggestion: cook with beer. Most of the finished dishes evaporated after beer is heated with alcohol not only increase the flavor, but also avoid the high calorie burden brought by alcohol. Juices and wines that can eat high-fat foods contain resveratrol, a natural substance that lowers cholesterol. Animal experiments have also proved that it can lower cholesterol and inhibit platelet aggregation, so grape is one of the best hypolipidemic drugs. Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. Apples can reduce low-density lipoprotein cholesterol in human blood and increase the level of high-density cholesterol beneficial to cardiovascular system. Eating an apple on an empty stomach in the morning can cure constipation, lose weight in the morning BB, and eat an apple before breakfast! Garlic contains sulfur-containing vegetables, which can lower blood cholesterol and prevent thrombosis, and help to increase high-density cholesterol and lose weight. Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect and help to eliminate excess fat in internal organs. Onions contain prostaglandin A, which can dilate blood vessels and lower blood pressure. It also contains a small amount of sulfur-containing compounds and sulfur-containing amino acids, which can lower blood pressure and prevent arteriosclerosis. Wax gourd contains protein and B vitamins, which can remove excess fat and water in the body and play a role in losing weight. Carrots are rich in pectin, and calcium can be excreted from feces and bile acids. The human body produces bile acids, which combine with cholesterol in the blood, thus helping to lower the cholesterol level in the blood. Grain oats are rich in linoleic acid and saponin, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol. Few Indians have high blood pressure, coronary heart disease and heart disease, mainly because their staple food is corn. Oysters are rich in zinc and taurine, which can promote cholesterol decomposition and help reduce blood lipid levels. Kelp is rich in taurine and dietary fiber alginic acid, which can reduce blood lipid and cholesterol in bile. Milk Milk is rich in whey acid and calcium, which can inhibit the deposition of cholesterol on the arterial wall, inhibit the activity of cholesterol synthase and reduce the production of cholesterol. Yogurt not only contains the nutrients of these two kinds of milk, but also contains lactic acid bacteria, which can better help digestion and reduce fat and weight. Auricularia auricula and Lentinus edodes can significantly reduce cholesterol and triglyceride levels, and make the body increase HDL cholesterol. Auricularia auricula is rich in iron, vitamins and phospholipids, which can promote digestion and reduce blood lipid. Tea can reduce the level of blood lipid and cholesterol, strengthen the microvascular wall and inhibit the elasticity of atherosclerosis. Tuocha produced in Yunnan, drinking 3 cups a day can greatly reduce the fat in the blood. Tea contains a lot of dietary fiber and cannot be digested. Staying in your stomach for a long time will make you feel full. More importantly, it can burn fat, which is a vital vitamin B 1. Tea is rich in vitamin B 1, which can completely burn fat and convert it into heat energy and necessary substances. Fish is a kind of white slow-eating high-fat food, which contains a variety of unsaturated fatty acids necessary for human body. It can inhibit platelet aggregation, lower cholesterol, and also strengthen the brain and improve intelligence. The health of fish also nourishes beauty and health. This is just a tradition. Nutritionists tell us that eating a lot of fish often has a high fat content and is called a "weight loss killer". Chrysanthemum morifolium has lower performance and more stable blood lipid to lower blood pressure. Smoothing green tea lowers blood pressure. Adding chrysanthemum to green tea is beneficial to cardiovascular health. Chrysanthemum not only has ornamental value, but also has excellent edible medicine and good health care value. In addition, other green vegetables, fruits and seaweed rich in cellulose and pectin, such as celery, Chinese cabbage, green pepper, hawthorn, fresh dates, citrus, laver, spirulina, vitamin C, etc., all have good lipid-lowering effects. Use it to lose weight when walking now! 1 Pay attention to your walking posture: Go to work every day and walk as much as possible. Walking posture is very important, chest, abdomen and buttocks are aggravated, and don't hunch over. If you don't tighten your lower abdomen when you walk, no matter how many ways you walk, you can't stimulate your abdominal muscles, and your lower abdomen will not decrease. In addition, hunchback will destroy the sense of balance of human body and reduce the effect of walking. 2, increase the walking stride: Walking as a weight loss exercise, you can't walk casually as usual, you should increase the stride appropriately, striding forward just like the movement of your thigh muscles, to avoid the radish leg landing first after three heels appear: the center of gravity is placed on the front foot, and each step forward, the front foot sequentially reaches the heel sole, sole, toe and heel. It will naturally be mentioned later that the leg county will become tight and symmetrical. 4. Swing arm training package women usually carry it with them. It can swing back and forth without hurting others. This kind of bag-throwing movement can exercise five cars such as sports cars and other signals. Are you okay? You can use this time to practice abdomen, concentrate, tighten, and feel like your navel is close to your back, and keep recovering for six seconds. Repeat 6. When you take the bus, there are seats in the car, so you can exercise easily, and your calves are set at 90 degrees. The heel is fixed and the toes swing up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical. Sitting upside down can also exercise abdominal muscles. Jump with your legs together about 5 cm above the ground, and your legs are suspended. Try to keep this position for a long time. It doesn't matter if you stand on the bus seat for 7 days, because the standing action can make a lot of small hands to catch the rim, sometimes clench, sometimes relax, and repeat, making your wrist thinner. Or hold the railing with both hands and count the strength of the inner abdomen at the same time. This method can effectively tighten abdominal muscles. The lower abdomen is a slow contraction that can reduce the fat in the abdomen and thighs: the hairy rubber band is tied with socks, thumbs and feet, and tied after lying in bed. At this time, you can listen to music and have a rest. But this time only the upper body rest, legs and abdomen, but began to lose weight! Important: First of all, you should pay attention to the fact that your thumb and feet are tied at the same time and your heels are close together. Your knees should be as close as possible. Secondly, your lower abdomen and thighs should be stretched as much as possible to make you feel tight. You can stick it for five minutes. What is the reason for this kind of slimming and shaping of the thumb? Principle: When sleeping, the body is distorted without justifiable reasons, and it is easy to get fat. But this trick can correct the bad sleeping posture, so that the muscles of the lower abdomen and thighs can't be exercised at ordinary times, and the effect of partial weight loss will appear. You can see the effect for five minutes every day for two weeks.