Recommendation 1 of the diet weight loss plan: an egg and a glass of milk every day.
Drink a glass of milk and eat an egg every morning or evening before going to bed 1 hour. Milk contains a variety of minerals, especially calcium in milk is the best source of human calcium, and the contents of vitamin A and vitamin B2 in milk are also high, which can make up for the deficiency of human diet. Egg yolk contains very valuable vitamins A, D, E, K and so on. These are essential amino acids provided by "fat-soluble vitamin" eggs, and their composition ratio is very suitable for human needs.
Recommendation 2 of the diet weight loss plan: eat more chicken and duck meat and less pork.
What meat can dieters eat? Chicken and duck contain a lot of protein. Among all meats, chicken has the highest protein content, which is a healthy food with high protein and low fat. The fly in the ointment of pork is that it contains more saturated fatty acids. Therefore, nutrition experts suggest eating more chickens and ducks and eating less pork is also good for your health.
Recommendation 3 of the diet weight loss plan: food can't be less.
"Food should be diversified, mainly cereals". Adults should consume 300-400 grams of grain every day. Carbohydrate in grain can not only provide energy for human body, but also be the main source of B vitamins. The vitamin B 1 in coarse grains is much higher than that in polished rice and white flour.
Recommendation 4 of the diet weight loss plan: Eating too much salt is harmful.
Salt can play the role of seasoning, and it is also an indispensable substance to maintain the normal development of human body. But salt contains sodium, and too much sodium in human body is harmful to health. In particular, patients with obesity, diabetes, hypertension and kidney disease should reduce their salt intake.
Diet weight loss plan recommendation 5: reduce high-sugar and high-fat diet
According to physiologists, if a person adds one tablespoon of sugar (15g) and one tablespoon of oil (15g) every day, he will gain about 10kg a year. Under normal circumstances, adults have 2 tablespoons (about 30 grams) a day; Obesity and hyperlipidemia patients 1 tablespoon per day.
Diet weight loss plan recommendation 6: eat beans often.
Whole grains have become daily health food, and beans and bean products are also helpful to supplement the nutrients needed by the human body. If you insist on eating beans every day, after two weeks, your body can reduce the fat content, enhance your immunity and reduce the chance of getting sick.
Diet weight loss plan recommendation 7: eat 500 grams of fruits and vegetables every day.
Fruits and vegetables are rich in vitamins, minerals and cellulose. These are nutrients to maintain the normal metabolism of the human body, which can maintain the normal operation of the intestine, prevent constipation and reduce the probability of obesity.
Diet weight loss plan recommendation 8: eat more mushrooms.
Mushrooms, mushrooms, auricularia auricula and other fungus foods contain high protein and a variety of trace elements, which can play a good health care role if eaten for a long time.
Recommendation 9 of diet weight loss plan: create conditions to eat marine fish.
More and more nutrition experts believe that eating marine fish has an extraordinary health care effect on human body. Fish oil in marine fish contains a highly unsaturated fatty acid that freshwater fish does not have, and the content of taurine is much higher than that of freshwater fish, which has a protective effect on human heart and brain.