Adjustment of diet structure
Duration: 30 days
In the fourth week of the fast weight loss training camp, I will reveal the last secret for you-the private recipes of fitness instructors!
People often ask me why I keep exercising and I haven't lost weight until now. Or do you think that you can eat and drink freely as long as you finish exercising every day? Comfort's personal trainer said, no! In the cause of slimming, what to eat and how to eat is definitely a major issue!
This week, we will exclusively disclose the personal recipes of fitness instructors in the comfort zone. Why are they in such good shape? Because that's how they eat! Wipe your saliva. If you insist on adjusting your eating habits like this, you can also have a good figure like a fitness instructor!
Weight loss diet
7: 00 breakfast
What to eat: porridge, milk and eggs.
Reason: Cereals provide essential carbohydrates for human body, and porridge or porridge is easy to digest; Milk and eggs are protein's supplements, and milk can also be replaced by orange juice. Supplementing vitamin C makes the spirit in the morning better.
Extra meal at 9 o'clock
What to eat: half an apple.
Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.
1 1: 30 lunch
What to eat: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, while rich dietary fiber helps digestion. In the fourth week, the rice needs to be removed.
15: 00 for dinner
What to eat: black coffee (350 ml)+whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, so it is a rare drink in rapid weight loss training. It should be noted that if you choose whole wheat bread with coffee, you should avoid eating bananas. The combination of coffee and bananas is a big burden on the digestive system.
17: 30 dinner
Assorted fat salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner and can be used as a dinner choice to adjust the taste. Pay attention to the intake of seven full points per meal. Don't cook all the ingredients with cooking oil. Boiling, steaming and stewing are the best methods.
265438+ zero snack
What to eat: low-calorie fruit.
Reason: Friends who are used to staying up late should not burden their stomachs before going to bed. Low-calorie fruits are the best guarantee of nutrition and satiety.
These are edible!
Shellfish: Shellfish can be used as a supplementary intake of protein, but remember not to eat roasted shellfish, and it is better to cook with salt water.
Fruit: Low calorie is the most important criterion. Pitaya, banana, apple, avocado and mango are all good choices.
Seasoning: If you can't stand the smell of clear soup, you can work hard on seasoning. Natural flavoring agents such as black pepper and pepper are good choices, which are good for the heart. Be careful not to choose curry, a high-calorie seasoning!
You can't touch these!
Drunk and pickled food: pickled food usually contains a lot of salt and fat, please stay away; Drunk foods, such as drunken shrimps and crabs, are excluded from the diet because of their alcohol content.
Carbonated drinks and alcoholic drinks: the sugar in carbonated drinks is much higher than that in black coffee and water, which is not conducive to weight loss; Alcoholic beverages are high in calories and cannot be drunk during rapid weight loss training.