Of course, this is based on whether you are engaged in manual labor or not! )
Hehe ~! Do you feel very troublesome? But before that, I must tell you everything!
① Limit the total energy: 1980 calories per day is appropriate.
② Suitable for protein: 15 ~ 20%. Eat milk, fish, chicken, lean meat, egg white and other high-quality protein.
③ Extreme fat: 25 ~ 30%. Can't eat fried food
④ carbohydrate limitation: 50 ~ 60%. Rice is about 3 A Liang a day.
⑤ Dietary fiber: 20 ~ 30g/ day. Eat more wheat bran bread and konjac products.
6. Limit salt and purine: it is not good for your health, and drink less thick soup.
⑦ Cooking method and meal time: steaming, boiling and burning are appropriate, not frying and frying; 3 ~ 5 meals
Adequate vitamins and minerals: eat more yellow-green vegetables and fruits.
Pet-name ruby enough water. Drink a glass of water in the morning to clear the stomach; Drink water before meals to reduce food intake.
Eat more foods with high B 1 and B2 content: pork liver, black glutinous rice, peanuts, skim milk powder and whole wheat bread; Liver, eel, mushroom, fungus, laver.
12 kinds of foods beneficial to diet: laver, sesame, banana, apple, red bean, papaya, egg, grapefruit, spinach, celery, peanuts and tomatoes (although boys generally don't like fruits, they still want to supplement some foods beneficial to their health).
Strengthen exercise
Exercise time: more than 20 minutes, 1 hour, 15:00- 17:00.
Or at night, after meals 1 hour.
Exercise heart function for 30 minutes: brisk walking, jogging, moderate and low intensity, continuous aerobic,
10 ~ 15 push-ups, sit-ups or push-ups to strengthen muscle strength and endurance.
/kloc-improve the flexibility of shoulders, chest, back, lower limbs and large muscle groups for 0/5 minutes, stretch, shake and massage for 30 seconds.
Suggested recipes:
Breakfast: 250ml of milk or 250ml of soybean milk, 2 pieces of buckwheat bread, eggs 1 piece.
Extra meals: Eat fruits (such as 1 apple) around 10 in the morning, and don't eat other sweets.
Noon: 2 servings of rice, 1 serving of semi-meat and semi-vegetarian dishes (such as auricularia auricula and cucumber slices; ), other vegetables 1.
Eat fruits (such as 1 banana) at 3 ~ 4 noon, and don't eat too much.
Dinner: Two noodles (if you like spaghetti).
Extra meal: You can eat a tomato around 8 pm.
Sleep no more than 8 hours a day and rest no more than 1 hour at noon. Be sure to go to bed before 1 1 at night; The best lunch break is 30 minutes!
According to similar experiments of other obese people, sticking to this plan for 3 months will definitely have good results. At the same time, it should be adjusted at any time according to the actual situation in order to achieve better results.
Supplement: For you with type O blood, you should appropriately increase your calcium intake and eat some strongly alkaline fruits and vegetables; Suitable for fast walking, running, swimming and other sports with large amount of exercise.