The following is a seven-day menu. You can eat it four times this month. It should be noted that dishes must be less oil and less salt, especially salt, and must not be too much. And make sure there are five glasses of water every day, which can be a cup of pure black coffee without adding anything. If you think it tastes bad, you can make it with pure milk. I don't choose any other food except the food I arranged.
The first day:
Breakfast: a small bowl of winter melon and shrimp porridge, a boiled egg and a purple cabbage.
Meal: An orange and some nuts.
Lunch: half a bowl of whole grain rice, a little steamed fish and a cold broccoli.
Meal: a cup of yogurt.
Dinner: half a bowl of red bean rice, a small bowl of kelp and tofu oyster soup, and some lettuce.
Nutritionists explain
This menu emphasizes the supplement of high-potassium vegetables, which can help to eliminate the water trapped in the lower body. At the same time, vegetables also contain substances that help us suppress fat and dietary fiber that excretes fat. In addition, red beans that are most effective for the abdomen, and fish and oysters that are low in calories but most nutritious are also selected.
It should be noted that all meals should be light, less oil and less salt, which is not only good for slimming, but also good for the body.
The next day:
Breakfast: a small bowl of milk cereal, a boiled egg, a small dish of vegetable and fruit salad (purple cabbage, lettuce, cucumber, cherry tomato, papaya, apple, etc. Are all good choices).
Meal: a quarter of papaya.
Lunch: Half a bowl of purple rice, bean curd residue and boiled kale.
Meal: A few nuts and an apple.
Dinner: a small bowl of tremella lily porridge, a few boiled shrimps, and a cold fungus spinach.
Nutritionists explain
Today's menu is to further eliminate excess water in the body and prepare for reducing body fat. The calories are extremely low, and at the same time, sufficient nutrition supply is ensured, such as protein, calcium, iron, vitamin C and vitamin E, so that you can lose weight healthily without reducing nutrition.
The third day:
Breakfast: a small bowl of corn porridge, a boiled egg and a shredded lettuce.
Meal: one cup of yogurt and half a banana.
Lunch: More than half a bowl of rice, some fried chicken slices with curry and mushrooms, and a cold pea seedling.
Meal: A few strawberries and a few nuts.
Dinner: 250 ml of soybean milk, a piece of whole wheat bread and a small portion of vegetable salad.
Nutritionists explain
The chicken curry slices for lunch must remember to be low in oil, mainly vegetables and mushrooms. Have a bite of meat and three dishes when eating. Maybe everyone will think when they see this, will they lose weight if they eat like this every day? Let me tell you, if you are a special case, you have started to lose weight today. Do not believe, get up and weigh yourself!
The fourth day:
Breakfast: a glass of milk, a piece of whole wheat bread, a boiled egg, some lettuce or oily wheat vegetables.
Meal: A few cherry tomatoes and nuts.
Lunch: two bowls of rice (the main ingredient is rice, with some corn), a baby dish with abalone sauce and a purple cabbage.
Meal: one cup of yogurt and half an apple.
Dinner: sweet potato porridge, a small bowl, cucumber mixed with bean skin, braised hairtail.
Nutritionists explain
The daily menu seems simple, and it seems that the appetite is not small. In fact, every day, I will help us lose weight and reduce our abdomen through some food combinations and food characteristics and supplementing nutrition.
But we need to pay attention to all the dishes and remember to pay attention to less oil and salt, which is the first step to help us lose weight.
Day 5:
Breakfast: a small bowl of red bean and barley porridge, a boiled egg and a cold shredded radish.
Rice: Half a papaya and a few nuts.
Lunch: a bowl of tomato gravy noodles (mung bean or buckwheat noodles) and a cold celery and lily.
Meal: A cup of yogurt and some strawberries.
Dinner: a vegetable salad, 250 grams of soybean milk.
Nutritionists explain
Red beans and coix seed can help us get rid of the fat in the abdomen and lower body, while radish contains mustard oil, which can help me accelerate the metabolism of fat, papaya can help us decompose fat, celery contains high potassium, and stovepipe is absolutely inseparable from it. In addition, today's dinner has removed the staple food, although it is only fruit and vegetable salad and soybean milk, but I believe it will make your stomach gradually flat in the morning.
Day 6:
Breakfast: a glass of milk, a baked potato with tomato sauce and an apple.
Rice: Two little mangoes and some nuts.
Lunch: half a small bowl of rice, a yellow croaker with tofu and a bitter chrysanthemum.
Meal: A piece of grapefruit.
Dinner: a small bowl of millet porridge, a little bitter gourd scrambled eggs.
Nutritionists explain
Although I choose potatoes in the morning instead of the usual vegetables, potatoes can be used as both staple food and vegetables. They contain carbohydrates, vitamin C, and various minerals only found in many vegetables. This is a very simple and nutritious recipe.
Bitter gourd, like diamond, contains bitter gourd glycoside in carats, which is really helpful for slimming. This bitter gourd scrambled egg should be mainly bitter gourd, supplemented by eggs, and light.
Day 7:
Breakfast: a small bowl of red dates, lotus seeds and tremella soup, a boiled egg and an orange.
Rice: A few nuts and a few strawberries.
Lunch: half a bowl of red bean rice, several steamed scallops with garlic, and a small bowl of Chinese cabbage oxtail soup (no more than three oxtails, mainly Chinese cabbage).
Meal: a cup of yogurt.
Dinner: one steamed yam and one double flower (broccoli and cauliflower).
Nutritionists explain
Today's menu is mainly to increase the functions of qi, blood and spleen and stomach, so as to help us have enough energy to remove the garbage from the body and take it out of the body, and at the same time accelerate metabolism and decompose the fat in the lower body.
In addition, we recommend a group of exercises that can be easily completed at home, aiming at lower body obesity:
1. Lie on your side on the bed, support your head with one hand, then bend the leg attached to the bed, slowly raise the upper leg as high as possible, then stop for 8 seconds, slowly put it down, do it 25 times, and then change the other side and do it 25 times. For thigh fat.
2. Lie flat on the bed and do cycling. The injection speed should not be too fast or too slow. When one leg is bent, the other leg should be as straight as possible. Don't touch the bed when you repeat it. Do it according to your own tolerance, preferably not less than 50 times. Abdominal and thigh fat.
3. Stand well, hold the wall or other supportable objects with your right hand, raise your left leg as far as possible, hold your instep with your left hand to help lift it, hold your chest out, stand straight with your right leg, don't bend, stop for nine seconds, and change to the other side in the same way. Repeat 10 times. This can help you lift your hips, thin your legs, tighten your abdomen and even your arms.
4. Standing posture. Choose an object that can be raised, then separate your legs a little wider than your shoulders, step on the object with your right foot, squat down slowly, get up slowly, repeat for 25 times, and then do it with the other foot for 25 times.
This seven-day menu can be eaten circularly, and the exercise mode is suggested to start after dinner 1.5 hours. I believe that after one month, you can enjoy delicious food, have health, gradually slim down to the ideal, and the thigh and hip circumference are obviously reduced. (via)
This article comes from Zhao Yingmin, a nutritionist, and contributes to Ruili's clothing beauty. The height of the experiencer is 1.66m, and the weight is 1 14kg. Body characteristics: the lower body is relatively fat, the thighs and calves are relatively thick, and the abdomen is a little protruding.
A month later, the experiencer said: I began to feel that I had eaten too much and worried that I would not lose weight. But after eating for three days, my abdomen really began to flatten. A month later, my thigh size was reduced by 3 cm and my weight was reduced by 8 kg. I really lost weight happily and healthily while enjoying the food.