1, the best time to lose weight with three meals
The best time to lose weight is three meals a day: breakfast.
After proper morning exercise (such as running or yoga), 7 am to 8 am is the best time to lose weight and eat breakfast.
The best interval between breakfast and Chinese food is 4-5 hours, so it is recommended that breakfast be between 6: 30 and 8: 30 in the morning, and the best time is around 7: 30. If the breakfast time is too early, you should increase your food intake or slightly advance your lunch. The sooner you eat breakfast, the sooner you can activate your body and turn on the energy of the day. It can also play a very good role in regulating the body's metabolism. Office workers and school parties often feel that there is not enough noise time, and breakfast is always sloppy. For friends who want to lose weight and work part-time, breakfast should not be sloppy. So breakfast is usually eaten at 7:00-8:00 after proper morning exercise (such as running or yoga). The advantage of this is that it can not only activate the switch of body metabolism, but also let you use this energy earlier to prevent fat accumulation.
Meals in the morning: From 10 to now, brain work has consumed 20% of the energy provided by the food you eat for breakfast, so you need to supplement some low-fat carbohydrates, such as bananas.
The best time to lose weight is three meals a day: lunch.
As the saying goes, we are full at noon and full all day. In daily life, lunch is the most important meal of the day. Because the body consumes more heat in the morning, it is necessary to continue studying in the afternoon. It is suggested that the eating time of diet lunch should be between 1 1: 30 and 1: 30, and the best time is at noon 12.
Lunch: 14 to 15. At this time, the amount of glucose in the human body drops to the lowest point after lunch. So you can eat some nuts, popcorn, dried and fresh fruits and so on.
The best time to lose weight is three meals a day: dinner.
Dinner is best around 6 pm, and it is best not to exceed 8 pm. Don't eat anything except water at 8 o'clock in the evening, and don't sleep for 4 hours after dinner, so that the food can be fully digested.
Dinner in the evening: 19 to 2 1. Choose a glass of milk, because they can help you improve the quality of sleep.
2. What do you eat for three meals a day?
Nutritional slimming breakfast: egg+soybean milk+apple
A healthy and nutritious breakfast can not only ensure the normal operation of the body, improve the metabolism of the body, but also help to regulate the food intake in a day.
When eating eggs in the morning, add 1 cup of soybean milk and 1 apple, which is very beneficial to weight loss and health!
Eggs are the source of protein, vitamins A, B2, B 12, phosphorus and iron. Apples can provide fiber and vitamins for the body.
Recipe:
1 egg about 50 calories; 250ml of soybean milk is about 35 calories; 1 apple (medium size) is about 44 calories.
Breakfast in the morning:
1. Walnut/almond
Walnuts and almonds can not only provide rich nutrition to the body, but also make people feel full! Adding meals during this time can not only keep the metabolism vigorous, but also avoid overeating because of being too hungry for lunch.
Consumption: 2-3 walnuts, about 37 calories; 4-6 almonds, 25-45 calories
2. Berries
Berries are rich in cellulose and are good friends of slimming MM. The more cellulose they consume, the less calories they absorb from other foods. Berries can also enable the body to maximize the results of exercise into weight loss-by changing blood flow, muscle exercise is more efficient.
Consumption: 1 small cup of berries (strawberries, blueberries, cherries, etc. ) 49 calories.
Tips: Choose only one of the two recommendations!
High fiber and low calorie lunch: spinach soup+rice+chicken breast and vegetable salad.
Spinach is rich in vitamins and minerals, and iron can also prevent anemia. Protein in chicken breast can make people feel full and delay the time of hunger.
Recipe: 1 bowl of spinach soup 40 calories before meals; Half a bowl of rice 180 calories; Chicken breast vegetable salad 130 card
Exercise:
Ingredients: chicken breast 60g, cucumber 1/2; 1 tomato; 1 carrot
Production: 1, chicken breast cooked with white water, cut into pieces; Cucumber, tomato and carrot are cut into pieces;
2. Put the above materials into a dish and mix in the seasoning.
This dish is characterized by low fat, low calorie, high fiber, rich nutrition, easy to make people feel full, and it is most suitable for lunch.
Lunch: yogurt
Yogurt plays a significant role in weight loss because it contains many nutrients beneficial to weight loss. Such as calcium, protein and cellulose. Probiotics contained in yogurt can promote the health of digestive system, reduce abdominal distension and constipation, and make the lower abdomen look flatter.
Consumption: 1 cup of skim low-calorie yogurt 100 calories.
Not hungry for dinner recipe: crucian bean curd soup+rice+stir-fry.
Unsaturated fatty acids in fish can accelerate metabolism and consume body fat. Its protein can make you feel full so that you won't consume too many calories, which is very helpful for keeping your waist and abdomen slim! Soybean is rich in anti-physico-chemical, fiber, various amino acids and protein, which can supplement the nutrients needed by the body in time.
Recipe: 65438 calories 50+ 0 bowls of crucian bean curd soup before meals; 1 small bowl of rice 130 calories; Fried vegetables 55 calories
Exercise:
Ingredients: crucian carp 1, tofu 1, onion, ginger and other seasonings.
Output: 1. Wash fish, cut tofu, cut onion and slice ginger;
2. Put the fish, tofu and ginger slices into the pot and add water. After the fire boils, simmer for 20 minutes. When the soup is milky white, add onion and seasoning.
Dinner in the evening: low-calorie tomatoes (eaten before 9 o'clock)
Small tomatoes are cherry tomatoes, rich in nutrients and low in calories. Many models rely on them to keep healthy. Rich acidic juice can help you balance the PH value of your skin, keep your skin delicate and delay aging. Its lycopene also has anti-cancer effect!
Recommended consumption: 6~8 small tomatoes 15~20 calories.
3, fruit diet
1, yogurt apple salad
Ingredients: yogurt 150ml, 2 apples, kiwi 1 piece, 50g strawberry and 50g grape.
Practice: Wash apples, remove the core and cut into small pieces, peel kiwi fruit and cut into small pieces, and cut strawberries and grapes into small pieces. Pour the prepared yogurt into the fruit and stir well to make the yogurt apple salad.
Tip: Try to choose yogurt with low fat and thick taste, and let the yogurt hang evenly on the apple slices.
2. Cold apples are shredded
Apples are rich in pectin, which can help gastrointestinal peristalsis and eliminate toxins in the body, accelerate metabolism and reduce heat absorption. In addition, apples contain a lot of potassium, which can prevent leg edema.
Ingredients: 2 crisp apples and 200g kohlrabi. 1 teaspoon refined salt and 2 teaspoons white sugar.
Practice: Wash and shred apples, marinate them with salt for about 5 minutes, wash them with cold boiled water and drain. Wash and shred kohlrabi, soak in cold water for 10 minute, and take out for later use. Put the above materials into a plate, add seasonings and mix well.
Tip: soak the kohlrabi in cold water first, or scald it with boiling water and shower it, not too salty.
3. Aloe and kiwi smoothies
Although kiwifruit has a very good slimming effect, not all women can accept the taste of kiwifruit. But kiwi fruit contains a lot of vitamins, which has a good effect on our beauty and skin care and slimming and shaping, and can help us to remove spots. So even if you don't like kiwifruit very much, be patient!
Ingredients: 3 kiwis, 20g sugar, boiled water 100ml, 30g aloe juice (optional).
Production: Kiwifruit is softer, so the finished product will be sweeter. Peel and dice kiwi fruit for later use. Add diced kiwi fruit and white sugar into the blender. Add boiled water or purified water. Stir until broken, and put in a sealed container. Freeze in the refrigerator for 5 hours and stir once. If it is overnight, take it out in the morning and stir it, stirring the pomace.
4. Strange custard
Ingredients: kiwifruit pomace, 1 egg, raisins, and a little sugar.
Practice: break up the eggs and mix them evenly with kiwifruit pomace. The best ratio of pomace to egg liquid is 1: 1. Pour raisins into the evenly stirred pomace egg liquid (if the raisins used are not sweet enough, you can add a little sugar), cover them with plastic wrap, poke holes in the plastic wrap, and steam them in the pot.
5, mint lemon iced tea
When it comes to lemons, the first thing many women think of is whitening, not losing weight. Lemon, as a good whitening skin care product, can not only be made into juice and drunk directly, but also be applied to the face as a skin care product. Of course, lemon also has a good weight loss effect, because citric acid in lemon can help us consume calories.
Ingredients: mint leaves, lemon, honey (optional), ice cubes.
Practice: Wash mint leaves with clear water to remove floating ash, and soak them in warm water 1 hour. Wash the lemon and slice it. Pour the soaked mint water into a teapot or cup and add lemon slices. Add a proper amount of honey according to your taste (you can not add it) and mix well. Add ice.
6. lemon vinegar
Lemon and vinegar have the same weight-loss effect, so it seems that lemon vinegar can really beautify itself and be a healthy food. Drinking a small cup after a meal can make you energetic, refreshed and more beautiful. But lemon and vinegar are very acidic. Drinking too much on an empty stomach will hurt your stomach, so don't be too careful when trying.
Production method: buy beautiful lemon 10 kg. Go home and wash the lemons and drain them. Buy rock sugar and glutinous rice vinegar 10 kg each. Buy glass containers with larger capacity. Go to the general hardware store to buy a 20-inch container. Cut off the head and tail of the lemon and slice it into thin slices. Lemons must be completely dry before they can be sliced, otherwise they will go bad. Slice the lemon into a glass container, and then add rock sugar and glutinous rice vinegar. Finally, close the bottle cap tightly and you can eat it in about 3 months.
The above method can be changed according to the number of lemons. Generally speaking, it is a catty of lemon, a catty of glutinous rice vinegar and a catty of rock sugar. You can make it according to your own preferences. In principle, it takes three months to eat, but you must add rock sugar, which not only moistens the lungs but also does not hurt the stomach, which is a great boon for dieters.