1. Basic skills of weight loss plan: In this plan, the daily calorie intake is about 1400 kcal, which are 300 kcal for breakfast, 350 kcal for lunch, 450 kcal for dinner and 250 kcal for snacks. Of course, these figures are rough estimates, because everyone has a different understanding of what a small portion of food is.
(1) Control the "size" of each dish and do it strictly according to our suggestions. Slight changes, such as more gas, more meat or whole milk, will increase your daily calorie intake, which means you will lose weight more slowly.
(2) Never miss breakfast.
(3) Drink at least 6 to 8 glasses of water every day.
(4) Use defatted salad dressing or Italian balsamic vinegar to make salad.
(5) Try to eat low-sugar and low-salt foods at all times.
(6) Drink only skim or low-fat milk.
(7) Try to eat whole wheat bread, pasta and brown rice. Although these foods have no fewer calories than other foods, they are high in cellulose and can make you feel full for a long time.
(8) Eat more vegetables, so that you can absorb different vitamins.
Cream, butter and oil
(1) If you want to fry, you might as well use a small amount of vegetable oil such as olive oil or sunflower oil.
(2) We don't use butter in our plan because it contains high saturated fatty acids.
(3) If you don't like olive sauce, don't use it directly, which can also reduce calories.
(4) If you want to spread cream on bread, you must pay attention to the fact that each piece of bread will increase about 100 kcal.
2. Weight loss plan: Mix and match breakfast. Choose one of the following breakfasts every day, preferably different every day.
Cereal breakfast (1) Choose one of these breakfasts and add a small glass of pure juice (1 10 ml).
(2) 40 grams of sugar-free mixed milk cereal, two spoonfuls of low-sugar yogurt and banana slices.
(3) Sugar-free breakfast cereal with 40 grams of milk (preferably, the sugar content per 100 grams of cereal is less than 2 grams) and a piece of melon.
(4) a bowl of moderate porridge, porridge can not be meat.
Choose a food with relatively high calories for breakfast, and add a small glass of pure juice (1 10 ml).
(1) A slice of bread coated with low-fat olive sauce or jam. A small portion of low-fat sugar-free yogurt with crushed nuts and sunflower seeds can be added with a teaspoon of honey.
(2) Two slices of bread with a little low-fat olive sauce or jam.
(3) A piece of bread, a small portion of baked beans and a small portion of tomatoes.
(4) Two pieces of fruit bread coated with low-fat olive sauce. A small portion of low-fat sugar-free yogurt with a few berries and a teaspoon of sunflower seeds.
The following breakfast is served with a small glass of skim or low-fat milk.
(1) Two pieces of bread, plus a small amount of tomatoes and a boiled egg.
(2) A can of satay fish, two pieces of bread, a baked tomato and a piece of fruit.
(3) Mix and stir a banana, half mango, 150ml milk and three tablespoons low-fat sugar-free yogurt. And a slice of bread with low-fat olive sauce.
3. Weight loss plan: If you have time to cook lunch at home, you can find simple weight loss recipes and cook some simple dishes on our website. But if you don't have time to cook, you can also try this sandwich introduced next, which will be much better than the one bought outside.
The first step is to spread whole wheat bread with low-fat mayonnaise or salad dressing, or olive sauce or chutney.
Step 2: Fill the bread with vegetable or fruit salad as much as possible.