Fat-reducing meals suitable for long-term consumption, slimming is the goal that many people have been working hard all their lives, but more people have been working hard, but they always have little effect. In fact, we can plan our own recipes and then lose weight in this way. The following is a fat-reducing meal suitable for long-term consumption.
Fat-reducing meal 1 1, a tomato doll dish suitable for long-term consumption.
Preparation: tomatoes, baby vegetables, onions and garlic.
Practice: Wash, peel and cut tomatoes into small pieces, wash and cut baby cabbage into vertical strips, cut onions into chopped green onion, cut garlic into minced garlic for later use, heat oil in the pot, put minced garlic into chopped green onion, add minced tomatoes and stir-fry until the juice comes out, then pour baby cabbage into the pot, and then add seasoning to the pot.
Function: Baby dish is rich in dietary fiber, which can help gastrointestinal peristalsis, promote body digestion and prevent constipation. Moreover, lycopene contained in tomatoes can enhance human immunity and is very suitable for reducing fat.
2. Specially made fat-reducing drinks
Preparation: Gu Chunan slimming powder, boiled water.
Practice: put a bowl of water into an electric kettle and boil it until it boils. Tear off the outer package of Gu Chunnan slimming powder, air-dry the boiled water to 60-70 degrees, pour it into the powder and shake it well.
Function: Gu Chunnan slimming powder is rich in fruit and vegetable powder, which can help the body absorb trace elements. Contains high protein, which can help the body prolong satiety. In addition, high fiber is added, which helps to promote gastrointestinal peristalsis and achieve the effect of slimming and reducing fat.
3. Fried chicken breast with green pepper and carrot
Preparation: carrots, chicken breast, green peppers and minced garlic.
Practice: Dice chicken breast, add soy sauce, salt and black pepper to marinate 10 minute, dice green pepper and carrot for later use, pour hot oil into the pot, stir-fry chicken breast in the pot for later use, heat the pot again, stir-fry onion and garlic, stir-fry green pepper and carrot, then add chicken breast and add favorite seasonings to serve.
Function: Chicken breast has low fat content, which is very suitable for reducing fat.
4, fungus scrambled eggs
Preparation: eggs, black fungus, carrots, peppers, green onions, garlic and parsley.
Practice: Soak the auricularia auricula in clear water, shred the carrots and peppers, break the eggs, pour the hot oil into the pot and fry the egg liquid until golden, then take another pot of hot oil, add chopped green onion, stir fry the auricularia auricula and carrots for 2 minutes, then stir fry the eggs and peppers evenly, add the favorite seasoning and sprinkle with coriander.
Function: The high protein contained in eggs can help the body supplement nutrition. Auricularia auricula and carrot are rich in vitamins, which can promote body absorption while supplementing nutrition.
Fat-reducing meal suitable for long-term consumption 2 roast chicken leg with garlic tomato (with rice)
Materials:
Two chicken legs, one tomato, one garlic, two fragrant leaves, a little olive oil, a little chives, a little salt and a little pepper.
Energy:
Chicken leg *2 (edible part 166g)-300 calories.
Tomato * 1 (edible part 150g)-30 calories.
Garlic *1(50g)-63kcal
Rice *1(150g)-175 kcal
Exercise:
1. Slice or dice tomatoes and spread them on a plate.
2. put the chicken leg on the tomato, and put the minced onion and garlic next to the chicken leg.
3. Rub olive oil and salt on the surface of the chicken leg, and sprinkle the whole plate with appropriate amount of pepper and fragrant leaves.
4. Preheat the oven 175 degrees and bake in the oven for 90 minutes.
5. Out of the oven.
Chicken legs are rich in fat and protein, which is the best choice for muscle lovers. At the same time, the dietary fiber and rich vitamin C in tomatoes should also be taken in every meal. Holding a bowl of delicious rice, you can't enjoy it.
Black pepper steak with potatoes and broccoli
Materials:
A steak, two eggs, four mini potatoes, a handful of broccoli, a little onion, a little salt and a little black pepper.
Energy:
Steak *1(200g) -250 calories
Egg * 2 (120g)-160 kcal
Mini Potato * 4 (100g) -76 calories
Broccoli (100g) -28 calories
Exercise:
1. Potatoes and broccoli are boiled in water and eggs are cooked for later use.
2. Put the steak, potatoes and onions on the baking tray, sprinkle with black pepper and salt, bake in the oven at 220 degrees for 3 minutes, and turn the steak over for 5 minutes.
3. After baking, put broccoli and potatoes in a pattern and eat them on a plate.
Although boiled meat is healthy and nutritious, it gets tired of eating it every day. This steak meal doesn't add too much seasoning, only uses a small amount of salt and pepper, and it tastes light without losing flavor. Rich in nutrition, delicious with fruits, vegetables and eggs!
Avocado shrimp salad
Materials:
One avocado, half a cucumber, one tomato, two or two shrimps, a little salt and a little black pepper.
Energy:
Avocado * 1 (edible part100g)-160kcal
Tomato * 1 (edible part150g) -30 calories.
Cucumber *1/2 (100g)-16 kcal
Shrimp (100g) -48 calories
Exercise:
1. Treat the shrimp and boil it in water. You can add some salt when cooking to improve the taste.
2. Dice tomatoes, cucumbers and avocados.
3. Mix the four materials together and sprinkle with salt and black pepper.
4. done.
Avocado is rich in digestive enzymes and oleic acid, and its fiber content is high, which helps to eliminate cholesterol in the body. With high-fiber cucumber, tomato and high-protein shrimp, it is nutritious and delicious, and the production process is automatic and faster. The key is that the color is still very good!
Crayfish orange salad
Materials:
100g crayfish, half an orange, 100g lettuce, a little honey, a little lemon juice.
Energy:
Crayfish (100g) -93 calories
Orange (100g) -43 calories
Lettuce (100g) -27 calories
Exercise:
1, lettuce is washed and shredded, lobster is boiled in boiling water and shelled, and oranges are cut into pieces and put on a plate.
2. Pour honey evenly and squeeze lemon juice.
3, mix well and serve!
Delicious crayfish with sweet and sour oranges and refreshing lettuce, not only full, but also don't worry about taking too many calories. You must try to eat girls!
Fat-reducing meals suitable for long-term consumption 3 Five skills of women's fat-reducing meals
1, limiting total energy:
It is necessary to gradually reduce energy intake while assisting moderate physical activity. Adults with mild obesity should lose 0.5 kg ~ 1.0 kg per month, that is, reduce the energy intake of 125 ~ 250 calories per day. Moderately obese adults should lose 2 kg ~ 5.0 kg per month and reduce their energy intake by 5 10 kcal ~ 1280 kcal per day.
2. Appropriate amount of protein:
Every cell in our body needs protein to build, especially muscles. In addition, high-protein menu has many advantages, which can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth. Because it takes longer to digest protein than carbohydrates, high-protein foods are more resistant to hunger.
How much protein do you need? Convert the pounds of the body into grams. For example, a person weighing 140 pounds will consume 140 grams of protein.
A small box of high-calcium skim milk: protein 8.26g..
An ordinary egg: protein 6.29 grams.
100g lean beef: protein 36g.
3. Limit fat:
Too much fat intake can lead to ketosis. We should limit the supply of dietary fat, especially animal fat, and limit the supply of dietary energy. Fat is easy to deposit around subcutaneous tissues and internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25% ~ 30% of total energy intake.
4. Limit sugar:
The supply of sugar should be controlled at 40% ~ 55% of the total dietary energy, and foods containing monosaccharides such as sucrose and maltose should be avoided. The intake of dietary fiber can be unlimited, so we should eat more high-fiber foods appropriately.
5. Big breakfast, small lunch and dinner:
Contrary to our traditional diet, the ratio of breakfast, lunch and dinner should be large, medium and small, because we usually consume the least energy at night, so we don't need to eat too much food.
Moreover, when you are full and sleep, your abdomen will easily get bigger and grow a small belly! However, I understand the importance of dinner to China people, so it is almost enough to arrange a big dinner once or twice a week, and it can also improve the expectation of life!