cookbook

Monday

Breakfast: 4 pieces of milk, 250 ml boiled eggs, 1.

Lunch: rice, two tomatoes, eggplant and cucumber, and ears.

Dinner: vegetarian noodles

Tuesday

Breakfast: sesame paste roll 1 millet porridge boiled peanuts 1 butterfly

Lunch: Rice, 2 fried broccoli with shredded chicken and fresh mushrooms.

Dinner: steamed bread 1 minced meat, melon, garlic and cabbage.

Wednesday

Breakfast: 4 slices of beef sauce 1 250 ml of milk.

Lunch: Assorted fried rice, tomato and egg soup.

Dinner: 50 grams of chopped green onion rolls 1 dried celery, two peppers and shredded potatoes.

Thursday

Breakfast: steamed stuffed bun 1 two bean curd 250g.

Lunch: two mushroom stew rice and chicken wings rape.

Dinner: fried cake 1 stewed lentils with kelp powder.

Friday

Breakfast: sandwich, 2 servings of milk, 250ml of boiled eggs, 1.

Lunch: fried liver-tip seaweed and cabbage with red bean rice

Dinner: wonton and cold radish.

Saturday

Breakfast: fried dough sticks 1 half soybean milk 250-300ml with a little pickles.

Lunch: 75g home-cooked cake with shredded pork, green pepper and vinegar boiled bean sprouts.

Dinner: fried zucchini, coriander and shredded beans with mung bean porridge.

Sunday

Breakfast: fried zucchini, coriander and shredded beans with mung bean porridge.

Lunch: rice 1, two halves, grilled hairtail, stir-fried with three shreds.

Dinner: vegetarian dumplings 15 cold cucumber, garlic and auricularia.

Bad eating habits

1. Usually eating irregularly, often overeating and not eating on time; Or skip breakfast and have a big meal at night to make up for it.

[Correction] Bad eating habits and lifestyle can cause lipid metabolism disorder and endocrine abnormality; Eating a lot of high-energy food for dinner, excess nutrition is converted into fat, which leads to obesity. The system of three or four meals a day can be implemented, with regular and quantitative distribution and reasonable distribution. We should follow the dietary principle of "eat good grass, eat enough at noon and eat less at dinner" and develop good eating habits.

I have the habit of being picky about food. I can eat as much as I like, and eat less or not if I don't like it.

[Correction] Picky food is a bad eating habit. The scientific dietary principle is a balanced diet, which should be a healthy diet with diverse meat, rich nutrition and balanced proportion. If you don't just look after good things and don't seek nutrition, it will easily lead to overnutrition or malnutrition, leading to fat accumulation or puffiness.

I eat quickly and often eat a lot unconsciously.

[Correction] Excess energy is one of the main factors leading to obesity. Bad eating habits and eating too fast can easily lead to excess energy, resulting in excess nutrition and obesity. Chew slowly when eating, control the amount of food, and reach 70% to 80% full, which can reduce the occurrence of obesity.

4. Like to eat meat, fried, sweets (such as fried chicken legs, roast duck, ice cream, nuts, etc. ), and seldom eat fruits and vegetables.

[Correction] Meat, sweets and fried foods are all foods with high calorie, high fat and high sugar. Overeating or overeating can easily lead to overnutrition and obesity. Fruit-thinning food is low in calories and rich in vitamins, minerals and trace elements. Vitamins and trace elements can promote fat catabolism, eliminate fat accumulation and help prevent obesity. Therefore, we should eat less meat, sweets and fried foods and more fruits and vegetables.

5. Keep eating snacks.

[Correction] Eating snacks is a bad eating habit. Excessive intake of high-sugar and high-fat foods leads to overnutrition and turns into fat, which leads to obesity. Eat less and eat more, and control the intake of snacks; Or switch to fruits and high-fiber foods to gradually overcome the bad eating habits of eating snacks.

6. Be sure to eat before going to bed.

[Correction] Eating snacks before going to bed is easy to consume too many calories, which will be converted into fat and stored in the body. So, for the sake of your beauty and health, try not to eat anything before going to bed.

7. I am very tired at the end of the day. Go to bed after dinner and seldom do other sports.

[Correction] After eating high-energy food at night, the body's metabolism slows down, activity decreases, and there is not enough activity to consume excess calories, which is easy to cause overnutrition and obesity. Therefore, appropriate activities or exercises should be carried out after dinner, such as walking and jogging, which can not only promote food digestion, but also increase calorie consumption and prevent obesity.

8. I often mistake thirst for hunger, so I fill my stomach with a lot of food.

[Correction] When people are pseudo-hungry, they eat a lot of food by mistake, resulting in excess calories, which are converted into fat and stored in the body, resulting in obesity. It is necessary to distinguish between thirst and hunger, and avoid eating too much by mistake, so that the calories exceed; Don't wait for thirst before drinking water. Drink plenty of water at ordinary times to prevent false hunger.

9. Usually the taste is heavy, and I like to eat salty or spicy food.

Fitness cheats

Common fried food traps

Speaking of fried food, fried food in fast food restaurants is naturally a great trap. In addition, you will encounter many traps when drinking tea. For example, a spring roll has 136 calories and a taro corner has 1 13 calories. The biggest trap is fried rice and fried noodles. Because a bowl of fried rice or fried noodles is about equal to three bowls of rice or noodle soup, it should be avoided.

Breakfast cornflakes 1 bowl

Lunch, a bag of lettuce and chicken.

Afternoon tea diet coke

Chicken cold noodles for dinner 1 bowl of bean sprouts 1 dish

The "sweetness" of slimming four flavors

Many girls can't resist the temptation of desserts, and I am no exception, especially western-style desserts, and sometimes even make them myself. After I started to lose weight, I learned how to choose sweets carefully without getting fat.

Compared with fried food, dessert is not the most "deadly" food, but if too much sugar accumulates in the body, it will also be converted into fat.

Is there any way to eat dessert without getting fat? Nutritionist sister taught me how to calculate calories is a talisman, and sugar is equivalent to starch. For example, if you eat more starchy food on a certain day, you'd better not eat high-sugar food on that day to avoid excessive consumption. In other words, if you want to eat dessert, you should eat less starch to offset the extra calories, so your body is unlikely to accumulate too much sugar and starch. Another thing to remember is to choose low-calorie desserts, such as low-fat or milk ice cream and fruit juice candy, which are of course much lower in calories than full-fat ice cream and fat candy!

Tip:

1。 Jujube: Fiber can be provided. If you drink it for a long time and maintain the normal function of metabolism, it will definitely make your skin look delicate, and it is not easy to accumulate fat in your body, which can achieve the effect of losing weight. At the same time, invigorating qi and nourishing blood is that kind of soup, which is sold in general pharmacies and supermarkets.

2. Rose: It has the functions of soothing the liver, relieving depression, protecting the liver, promoting metabolism and effectively removing fat (but the oil he removes is only the oil in the gastrointestinal tract, not the subcutaneous fat that already exists under the skin). Although roses have the function of removing fat, don't make them too much and too thick at a time, otherwise there will be abdominal pain and watery diarrhea. It's the kind you want to make rose tea, which is usually sold in tea shops. If there is no teahouse, there must be one.

3. Hawthorn pharmacy sells sliced slices.

4. Lotus leaf powder: it is the leaf of lotus. Pharmacological studies show that lotus leaves contain lotus alkaloids, lotus alkaloids, lotus glycosides, quercetin, tartaric acid, citric acid and tannins. Lotus leaf has the function of clearing away heat and promoting diuresis. People eat lotus leaf porridge in summer to cool off the heat. Clinically, it is often used to treat obesity, especially to lose weight in summer, or to treat dry obese patients with spleen deficiency and dampness-heat syndrome and stomach heat-dampness syndrome.

After drinking for a period of time, the hobby of food will naturally change, and many people don't like to eat dirty and greasy food.

Most pharmacies have them. If there is no flour, you can use the whole lotus leaf.

I don't need to say lemon, do I? If there is nothing fresh, you can use dry ones. If you really don't change them into orange peel (one fifth), you can also use them.

6 Lycium barbarum: Warming yang to turn gas into water is good for puffiness, which is available in supermarkets.

Precautions:

1. Always soak your feet with hot water to increase your metabolism.

2. Walking posture must be abdomen and chest, be confident, which is related to weight loss, don't ignore it.

3. If you have entertainment in the evening, don't drink, don't eat rice and pasta, you can eat vegetables. If you really can't resist the temptation and eat a lot, don't give up losing weight, thinking that you didn't stick to it. In fact, there is a remedy, that is, walking for more than an hour, and it is a relatively fast walk. Actually, it means that the energy you eat is consumed. If you eat a lot at night, then,

I usually take a walk as much as possible, especially at night. I usually go to the mall to look at clothes at night, and I can consume a lot of energy unconsciously, which is very good for losing weight (I lost 17 kg in 20 days, and I have lost 34 kg so far, and I am going to lose more).

In addition, you may know some common sense to lose weight, but I still want to say it again: quit smoking and drinking, drink less liquor and fruit wine, limit snacks, sweets are taboo for dieters, and peanuts and melon seeds are all high-calorie foods. Fried food is not edible because of its high oil content, and the heat energy of oil is 2.25 times that of starch.

Eat the right breakfast

The first lesson of becoming a healthy and elegant girl is to form a good habit of eating breakfast. Don't have strange ideas about how many calories you can save by eating one less meal in the morning. On the contrary, organs and tissues operate at night, and after consuming the energy stored in the dinner the day before, adding appropriate calories will not only have good physical strength to cope with high activities, but also get enough glucose nutrition in the brain and be refreshed all day!

Decided to have breakfast! But in all kinds of breakfasts, what goes with what?

First, you should eat calories that meet your physical needs, and then you should eat nutritional needs that meet your lifestyle and work style. A healthy and elegant girl is cultivated from breakfast every day!

Breakfast rule: calorie calculation

Calculate how many calories you need a day to maintain your basic motivation, and allocate 1/3 calories to breakfast intake. Don't worry about the problem of fat accumulation caused by too many calories. During the day, the metabolic rate is high, nutrients are easily absorbed, and heat energy is easily digested.

Breakfast rule: complex carbohydrate

Get more energy from complex carbohydrates, such as whole grain products such as whole wheat bread. This kind of starch decomposes easily and provides you with energy and various nutrients quickly.

Breakfast rule: replenish water

It is also important to replenish water in the morning. Nutritionists suggest that it is best to supplement the daily water requirement of13 in the morning, drink 200cc of boiling water before eating to activate the stomach, or drink yogurt products after eating to help digestion.

Breakfast rule: light

A meal with too much fat will slow down the blood circulation and reduce the oxygen content in the blood.

Breakfast menu should be light and balanced. If you really can't help it, you can eat it once or twice a week.