Eating efficiently and losing weight are the goals that many people have been working hard all their lives, but more people have been working hard but it has never been effective. Scientifically calculate calories, cooking methods, types of ingredients and taste combinations. According to this delicious low-calorie diet, you can lose weight without going hungry and break the cycle of weight gain. Let's take a look at the recipes and related materials of high-efficiency fat-reducing meals.
Efficient diet recipes 1 day 1
Breakfast: 2 boiled eggs, 200ml milk (sugar-free yogurt/soybean milk is interchangeable).
Lunch: chicken breast 150g, boiled vegetables.
Extra meal: 3 proteins
Dinner: 200g steamed fish or shrimp, boiled vegetables.
the next day
Breakfast: sugar-free yogurt/soybean milk, fruit (low sugar)
Lunch: a slice of toast, chicken breast/fish/cow 150g, boiled vegetables.
Dinner: chicken breast/fish/shrimp 200g, boiled vegetables.
Extra meal: milk or sugar-free yogurt
the third day
Breakfast: a small bowl of light cereal, 1 low-sugar fruit.
Lunch: a slice of toast, tofu or egg white 150g, boiled vegetables.
Dinner: corn/purple potato/sweet potato/150g, shrimp or chicken breast 150g.
Extra meal: an apple
The fourth day
Breakfast: 200ml milk (sugar-free yogurt/soybean milk is interchangeable).
Lunch: chicken breast 150g, boiled vegetables.
Extra meal: 3 proteins
Dinner: 200g steamed fish or shrimp, boiled vegetables.
Fifth day
Breakfast: sugar-free yogurt/soybean milk, fruit (low sugar)
Lunch: a piece of toast, boiled vegetables.
Dinner: chicken breast/fish/shrimp 200g, boiled vegetables.
Extra meal: milk or sugar-free yogurt
sixth day
Breakfast: a small bowl of cereal, 1 low-sugar fruit.
Lunch: a piece of toast, boiled vegetables.
Dinner: shrimp or chicken breast150g
Extra meal: an apple
If you are hungry, you can eat more tomatoes and cucumbers, and never eat snacks!
Efficient fat-reducing meal recipe 2 Monday:
Breakfast: a cup of yogurt, 10 raisins and two pieces of whole wheat bread.
Lunch: celery and rice porridge.
Ingredients: celery100g, rice100g, millet100g.
Practice: wash celery and cut into small pieces; rice. Wash the millet. After the pot is lit, add a proper amount of water, add rice and millet to cook porridge, first boil it with strong fire, then cook it with low fire for 20 minutes, and then add celery for 5 minutes.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Tuesday:
Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Lunch: tomato, tofu and bean sprouts soup.
Ingredients: red tomato 1 piece (about 100g), half a box of tofu (about 100g), 50g bean sprouts and a little parsley.
Seasoning: 2 teaspoons of salt.
Practice: wash tomatoes and cut into pieces, cut tofu into small squares, remove roots from bean sprouts, wash, wash coriander and cut into sections. Add water and tofu to the pot and cook for 5 minutes, then add tomatoes and bean sprouts to cook slightly, season with salt and sprinkle with coriander.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt.
Wednesday:
Breakfast: a glass of milk, a flower roll and an apple.
Lunch: Fried fish fillets.
Materials: grass carp 1, auricularia auricula10g, Guangdong cabbage 50g.
Seasoning: 2 tablespoons salad oil, salt 1 tablespoon, cooking wine 1 tablespoon, a little dry starch, water starch, minced onion and ginger.
Practice: grass carp is washed, sliced, dipped in dry starch and smoothed with warm oil; Wash the fungus soaked in hair; Wash Guangdong cabbage; Chop onion and ginger.
Heat salad oil in a pan, add onion and Jiang Mo, stir-fry until fragrant, then add fish fillets, fungus and Chinese cabbage, stir well, add salt and cooking wine to taste, and pour in water and starch to thicken.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Thursday:
Breakfast: a bowl of black rice and red bean porridge, a boiled egg and a cold radish butterfly.
Lunch: Fried cuttlefish with celery.
Ingredients: celery150g, cuttlefish150g, chopped green onion, shredded red pepper and shredded yellow pepper.
Seasoning: salad oil 1 tbsp, salt 1 tbsp, chicken essence 1 tbsp.
Practice: wash celery and cut into sections; Viscerated cuttlefish, washed, cut into sections, scalded with boiling water and drained. Pour salad oil into the pot and cook until cooked. Add chopped green onion and stir-fry until fragrant. Add celery and stir fry a few times. Then add cuttlefish flower, shredded red pepper and shredded yellow pepper, and stir well. Finally, add salt and chicken essence to taste and mix well. Serve.
Dinner: lettuce salad 1 (or no salad dressing).
Friday:
Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.
Lunch: corn beard chrysanthemum porridge.
Ingredients: corn stigma10g, chrysanthemum10g, rice 200g.
Seasoning: 1 tsp salt.
Practice: soak fresh corn whiskers in warm water and rinse them clean. Pedicel the chrysanthemum, take off the petals and wash it. The rice is washed clean. Pour clear water and corn stigma into the pot and cook for 10 minute, then filter out the corn stigma, add rice and cook until porridge is finished, then add salt, chrysanthemum and corn stigma and boil slightly.
Dinner: 1 bowl of mussels (salad dressing is still not allowed).
Saturday:
Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.
Lunch: oatmeal.
Ingredients: 200g oatmeal.
Practice: put the pot on a big fire, pour a proper amount of water, add oatmeal, boil it and cook it with low fire until the oatmeal is cooked and thick.
Dinner: 1 bowl of light boiled vegetables or 1 lettuce salad (salad dressing is still not allowed).
Sunday:
Breakfast: steamed egg soup, a steamed bread and an apple.
Lunch: Tofu stew with loofah.
Ingredients: Luffa 1, Tofu 1 box, Flammulina velutipes 50g, Onion 1.
Seasoning: salad oil 1 tbsp, water starch 1 tbsp, salt 1 tbsp, chicken essence 1 tbsp, sesame oil 1 tbsp.
Practice: Peel the loofah, wash it and cut it into hob blocks; Cut tofu into small cubes, blanch in boiling water, remove and drain; Cut onions. Heat salad oil in the pan, add chopped green onion and stir-fry, then add loofah, bean curd and Flammulina velutipes and stir-fry, add salt and chicken essence to taste, pour in starch and thicken, and pour in sesame oil.
Dinner: 1 bowl of light boiled vegetables or 1 lettuce salad.
Efficient fat-reducing meal recipe 3 breakfast lettuce banana juice
The seemingly ordinary fruit and vegetable juice is added with nutrients such as bananas and lettuce, which makes the juice taste very different.
● Improve constipation ● Enhance vitality
10 1 kcal
The way of doing things
5- 10 minutes 1 person
Green pepper 1 (or celery 20cm, 40g)
10 slice of lettuce (or 40g of kale, Chinese cabbage, etc. )
1 banana (100g)
Water 1 cup (200ml)
1, clean green pepper, remove seeds and cut into 1cm.
2, lettuce washed, banana peeled, all cut into a bite size.
3. Pour bananas, green peppers, lettuce and water into a blender and stir, then you can drink.
2
Lunch, eggs, eggplant and rice.
Summer is hot and the appetite is not so strong, so it is a good season to lose weight. This dish is also made of familiar ingredients.
● Prevent anemia ● Maintain your eyes? ● Strengthen immune function.
376 kcal
The way of doing things
20-30 minutes 1 person
60g of brown rice (or miscellaneous grains rice)
Eggplant 1/2 (or pumpkin 1/3, mushroom 1, 75g)
Onion1/4 (50g)
Garlic 10cm
Cooking oil 1 and 1/2 teaspoons.
Egg cuisine
Two eggs
Mayonnaise 1 tablespoon
A little pepper
condiment
Water 1 tablespoon
Boiled rice wine 1/2 tablespoons.
Brew soy sauce 1/2 tablespoons.
1/3 teaspoons of mashed garlic
1, eggplant washed, onion washed, peeled and cut into 0,5 cm sizes; Wash and chop garlic.
2. Put the ingredients and seasonings of boiled eggs into a bowl and mix well.
3. Pour the cooking oil into the pot and the egg tray of Method 2. After frying for 30 seconds, insert chopsticks into the egg to confirm whether it is cooked. If it is not cooked, fry it for another 30 seconds.
4. Wash the pan and dry it, then pour in 1/2 teaspoons of cooking oil, stir-fry eggplant, onion and garlic for 2 minutes each on medium heat.
5. Add seasoning and stir-fry over low heat 1 min.
6. Eat the eggs of Practice 3, the ingredients of Practice 4 and brown rice together.
Dinner, avocado and vegetable meal
This is a salad meal made of avocados. Through Ding and Niuyou jam, people have a psychological effect of satiety.
● Improve constipation ● Enhance vitality ● Eliminate edema
The way of doing things
10-20 minutes 1 person
condiments
Avocado1(200g)
1 large tomato (or 10 small tomato,150g)
Onion1/4 (50g)
Lettuce 10 slice (or Chinese cabbage, 50g)
Sauce
Onion 1 (you can choose not to put it according to your personal taste, 20g)
2 tablespoons lemon juice
Salt 1/4 teaspoons
Add some pepper
1. Wash tomatoes and peel onions, and cut into1×1cm; Wash onion and cut into powder; Wash lettuce.
2. After the avocado is washed and peeled, dig out the fruit with a spoon and mix it with the sauce to form butter jam and put it in a small bowl.
3. Then put avocado, tomato and onion on lettuce to eat together, and finish this summer dish.
Reducing fat is not equal to fasting.
If you don't eat food, you can lose one or two kilograms a day, but after a week of hunger strike, your liver, gastrointestinal tract, kidneys, heart and other body organs will shrink obviously, and the probability of sudden cardiac arrhythmia leading to sudden death will greatly increase.
The most important thing is not to fast for a long time and often. On the contrary, because psychological compensation is easy to bulimia, the weight will go up and down like a yo-yo, which is unhealthy for the body.
Reducing fat is not equal to dieting.
Deliberate dieting is unlikely to succeed for two reasons. First, when you eat less food, the body's instinct will reduce the basal metabolic rate, because people are warm-blooded animals and need calories to maintain their body temperature.
In addition, the operation of our organs also needs heat, which is needed by basic metabolism. When the supplement is insufficient, the body will decompose fat and reduce the basal metabolic rate to maintain the body's operation. In the long run, as long as the calories of the food eaten are higher than the reduced basal metabolism (calories), the body will instinctively store it immediately, but it is easy to accumulate fat.
At the same time, it will also develop in two extreme directions psychologically. One is compensation, which is made up after eating and drinking for a while. The other is anorexia nervosa, which is not good for your health. After all, eating is human instinct. Knowing how to eat and eating wisely is the right way.