1, scientific diet
This recipe can help you keep 1500 calories and no more than 36 grams of sugar every day, and with a little exercise, you can safely lose 1 kg weight every week.
More importantly, this recipe can help you quit the excessive demand for sugar. Because this cookbook is specially designed for sweetheart girls who really love sugar, it contains a lot of foods with natural sweetness, such as fruits, dairy products, carrots and other "sweet" vegetables. In addition, there are some tips in this recipe to help you feel sweeter.
Monday: total amount of sugar added 19g.
Breakfast: 1 cup of cereal, 2/3 cups of skim milk, 1 cup of orange juice containing calcium and vitamin D.
Lunch: Roasted chicken breast mixed with lettuce salad, add onion and 1/3 cups of corn kernels or green beans, add 2 tablespoons of low-fat seasoning and 1 cup of green tea.
Afternoon tea: How many cantaloupes?
Tip: In mature fruits, starch can be more converted into natural fructose, so you can have more sweetness with each bite.
Dinner: 1 steamed cauliflower.
Tuesday: Add 20 grams of sugar.
Breakfast: 1 slice of French toast, covered with 2/3 cups of strawberry jam, mixed with a little lemon seasoning, 1 teaspoon of maple syrup, 1 cup of skim milk, a little nutmeg and vanilla, and a little sugar substitute if necessary.
Tip: Maple syrup is sweeter than sucrose, so you don't need to use so much in dishes.
Lunch: egg salad sandwich, 1 carrot.
Afternoon tea: half a melon
Dinner: 1 sweet corn and cabbage salad with 3 tablespoons low-fat seasoning.
Wednesday: total sugar added11g.
Breakfast: 1 bowl of slippery hot milk with cereal.
Lunch: Chicken sandwich: 50g chicken breast, tomato slices, lettuce leaves, 1 tablespoon mayonnaise, whole wheat toast, 1 spinach salad.
Afternoon tea: two cups of popcorn
Tip: Carbohydrates in popcorn can stimulate the release of serotonin and brain pleasure substances, and also stimulate sweets.
Dinner: whole wheat bread 1 slice, vegetables 1 serving (raw or slightly steamed), and half a cup of your favorite skim sauce.
Thursday: Add 35 grams of sugar.
Breakfast: Boil 1 small bowl of cereal with skim milk, and add some sweet almonds and bananas.
Lunch: Tuna with tomato slices and 2 pieces of graham crackers.
Afternoon tea: 1 cup heated skim milk with almonds, nutmeg and sugar substitutes.
Dinner: 1 small bowl of purple rice, 1 artichoke, 1 tablespoon of mayonnaise.
Friday: Add 34 grams of sugar.
Breakfast: 1 whole wheat bagel, 1 tablespoon natural peanut butter and 1 slice fresh pineapple and almond coffee latte, 1 cup skim milk, 1/2 teaspoons almond and sugar substitute.
Lunch: Fried tortillas with green beans and cheese.
Afternoon tea: 1 mango
Dinner: 1 small bowl of brown rice, 1 steamed vegetables.
Saturday: Add 7 grams of sugar.
Breakfast: 1 fried eggs on one side, 1 tortillas, 1 glass of orange juice containing calcium and vitamin D.
Lunch: 1/3 cups of lentils, 1 buckwheat noodles, 1 cup of green tea, 1 orange.
Afternoon tea: 2/3 cups of citrus preserves with a little ginger powder.
Dinner: Sweet vegetable salad with 2 teaspoons of olive oil and 2 tablespoons of red wine.
Eat according to this week's diet, and you will lose weight.
Sunday: total sugar added 15g.
Breakfast: banana tortillas, a cup of cappuccino, skim milk, a little cinnamon and sugar substitute.
Tip: Cinnamon has a slight sweetness, which can bring out the natural sugar in skim milk, and so does vanilla.
Lunch: mixed rice with peanut butter and honey, 1 carrot.
Afternoon tea: 1 cup of freshly squeezed papaya orange juice
Dinner: 1 small bowl of chicken and carrot soup with 1 tablespoon of fresh Jiang Mo and 1 vegetable salad.
Tip: Ginger (or orange juice concentrate) can enhance the sweetness of natural sugar in carrots.
2, weight loss habits
Choose the right drinking time
It is recommended to drink more water. And drinking water can also lose weight. Drinking a cup of warm water after getting up in the morning can stimulate gastrointestinal peristalsis and excrete metabolites in the body, but the amount of water you drink every day should be controlled. Generally speaking, it is most appropriate to take 2000 ml ~3000 ml every day. If you drink too much, it may increase the burden of renal function, and it will also cause too much water in the body, which will affect digestion and lead to edema. At the same time, remember not to drink water or drink less water before going to bed to avoid edema the next day.
Eat more fruits and vegetables to eliminate edema.
If you want to lose weight, you must eliminate edema, expel excess water from the body, and make the intestines smoother. Therefore, it is recommended that you eat more diuretic and detumescent foods, because these foods not only help to expel excess water from the body, but also maintain the normal operation of kidney function. You know, if you have too much urine, the toxins in your body will be excreted and your metabolism will be strengthened. Can't you lose weight? Recommended foods for diuresis and detumescence: celery, celery seeds, green tea, fennel, parsley, spinach, cucumber, tomatoes, oranges and other fruits and vegetables.