Losing weight requires a high diet. Carbohydrate accounts for 65%, high protein accounts for 25%, and fat accounts for about 10%, that is, 50-100g of coarse grains every day, such as millet, corn, oats and buckwheat (oats can of course be washed with milk). 400-500g of vegetables and 0/00-200g of fruit/kloc. Drinking water 1200ml. 300g milk or equivalent dairy products. 25 grams of oil
Dieting to lose weight is no good, because cells will make you fat. When a friend of mine lost weight, he didn't eat much rice but ate more high-protein food, such as beef. Fruits and vegetables are dull, regular, quantitative and constant intensity work. Two months later, they have lost 30-40 kilograms. I can hardly recognize him.
Timing, because cells have memory, fixed in a certain period of time is more conducive to exercise. Quantitative and fixed intensity means that it is best to exercise for more than 30 minutes every day, 3-4 days a week.
Attached is a diet table for your reference:
Breakfast: the best choice: 50 g cereal +4 boiled eggs (only two whole eggs, the other two only egg whites)+a cucumber.
Alternative choice: a bowl of bean curd +2 tea eggs (whole eggs) +65438 pancake fruit +0 (no fried dough sticks)+a cucumber.
A bowl of beef Lamian Noodles +2 tea eggs (whole eggs)+a cup of soybean milk+a cucumber.
A bowl of hot soup +3 tea eggs (two whole eggs, one only eats egg white)+a cucumber.
Shrimp dumplings or steamed buns (no pork stuffing)+a cucumber.
Regan Noodles or a bowl of hot and sour powder +4 tea eggs (two whole eggs, the other two only eat egg white)+a cucumber.
Lunch: the best choice: a small bowl of rice+boiled chicken (without chicken skin)+stir-fried cabbage+a carrot+a cup of tea.
Substitution: a small bowl of rice+stewed beef with carrot+stir-fried cabbage+a cup of tea.
A bowl of beef Lamian Noodles+stir-fried yuba+stir-fried yam+a cup of tea.
A small bowl of rice+potato roast beef+braised eggplant+a cup of tea.
A small bowl of rice+patriotic tomato scrambled eggs+fried potato shreds+a cup of tea.
A bowl of beef Lamian Noodles+patriotic food, scrambled eggs with tomatoes+stir-fried cabbage+a cup of tea.
Dinner: Best choice: a small bowl of rice +3 eggs (all only eat egg white)+kung pao chicken.
Substitution: a small bowl of rice+kung pao chicken+stir-fried cabbage.
A small bowl of rice+patriotic dishes+scrambled eggs with tomatoes+kung pao chicken.
A small bowl of rice+beef tenderloin with pepper+scrambled eggs with patriotic vegetables and tomatoes.
A small bowl of rice+beef stew with carrot+fruit salad.
Note: don't eat noodles for dinner, so as not to be difficult to digest; Don't eat rice noodles for lunch and breakfast, which is not easy to digest; Pay attention to the time of eating. Try not to have dinner later than 19, lunch later than 13 and breakfast later than 8.
Extra food: the best choice: a certain amount of honey (eaten directly without flushing)+two kiwis+one egg (only egg white)
Alternative: a corn+an egg+a banana.
A banana+an apple+an egg.
Note: Add meals twice a day, once about 10 am. Students can choose after the second recess. Once around 3-4 pm, students can choose before the last class in the afternoon.