Morning:
After getting up early, the glucose index in the body is still normal, so there is no need to eat high sugar. But at this time, the body needs protein and fat to promote the growth of cell membrane and cytoplasm, and needs a small amount of low sugar to supplement energy. A nutritious breakfast that can balance the above elements can not only make people recover quickly after waking up, but also prevent dizziness and other discomfort caused by decreased blood sugar during the day.
Breakfast matching suggestions:
A cup of sugar-free hot water+no more than 60- 100g milk+whole wheat bread (both wheat and rye are acceptable), 20-30g butter +0-40g hard cheese /50-60g fresh cheese/half-boiled eggs /50g meat (ham, salted beef or salted fish) on sliced bread.
Noon:
At noon, the body needs protein, a little fat and a little low sugar. Note that you don't need to eat a lot of high sugar at this time. Suggestions for lunch collocation: Animals, protein, grains and vegetables are essential for lunch. Remember, if you want to lose weight, you'd better not eat dessert for lunch, but you are allowed to eat a piece of dark chocolate.
Have some fruit before lunch. I suggest you eat it 1 half -2 hours ago. Do not eat too much. Control your appetite at lunch. Don't be full, you're almost full. For example, if you usually eat two bowls, reduce it to a little more. If you are really hungry, eat more vegetables.
Afternoon:
With the end of the day, the blood sugar in the body will drop, and you will generally feel sleepy and tired. At this time, the desire to eat dessert is strongest. It is suggested to eat some sugary food in afternoon tea to avoid impulsive filling at dinner, but be careful not to eat afternoon tea as a main meal. Afternoon tea suggestion: If you are not too hungry, you'd better eat only one kind of fresh fruit. It can also be served with a small amount of almonds, two dark chocolates and a biscuit.
Dinner:
First, don't eat after seven o'clock. For dinner, you can eat six points full, such as all-round bread, yogurt and fruit. It is very good to drink a glass of milk before going to bed. If you have a bad stomach, you should eat less, which will aggravate anxiety and cause stomach damage. (Jin Hong slimming) can further ensure its effect. The body absorbs nutrients well during the day, so you don't need too much sugar at dinner time. The last meal should be light, preferably vegetarian or main course; At least it should be easy to digest and avoid eating sugar and greasy food. Otherwise, if the body continues to digest at night, it will be difficult to have a good rest. When I wake up the next day, I will not only feel tired, but also gain weight.
Dinner pairing suggestions:
Fish+steamed vegetables/stews/curry vegetables.
If you are not too hungry, you'd better drink a bowl of vegetable soup, or eat 1 or two fresh fruits. And if you really can't resist the desire to eat sweets, you can add desserts on the basis of steamed fruits.
A simple diet of three meals a day
Scheme No.1
Breakfast recipe: cabbage salad
Preparation materials: 1 Chinese cabbage, 5 walnuts, 2 tablespoons olive oil, appropriate amount of salt and black pepper, 2 tablespoons white wine vinegar and 1 tablespoon mustard.
Exercise:
1. Cut cabbage into thin strips, mash walnuts, mix salt, black pepper, white grape vinegar and mustard to make salad juice, and then pour it on cabbage. This dish is low in calories and full, so you don't have to go hungry when you lose weight.
2. Preparation materials of miso soybean milk yogurt: cucumber 1/2, red pepper 1/3, celery 1, white radish 1/5, miso 50g, soybean milk yogurt 150cc, etc.
This dish can promote digestion and prevent constipation, which is suitable for MM who wants to lose weight quickly.
Chinese food diet: egg-wrapped rice
Preparation materials: 1 bowl of rice, 1 block of frozen tofu. Two spoonfuls of fry, egg 1, noodle sauce 1 spoon, two spoonfuls of organic soybean milk, appropriate amount of olive oil, dried fish 1 spoon, and appropriate amount of coriander.
1, eggs, noodles, soybean milk,? Stir-fry the cut frozen tofu in a conditioning basin, then pour olive oil into the pot, add rice and ingredients, and sprinkle dried fish and coriander on the surface. This recipe is suitable for MM with weak constitution. It is nutritious, but it also has the effect of losing weight.
2. Preparation materials of tuna rice: lean tuna (sashimi, sliced) 100g, material A (soy sauce 1 tablespoon, cooking wine 1 2 tablespoons, fried white sesame seeds 1 tablespoon), white radish 2.5cm, avocado/kloc-0. Practice 65438: Put tuna into material A, cut white radish into shreds and water, cut avocado into a half-moon shape with a thickness of 1cm, and sprinkle with lemon juice.
Dinner diet: sweet potato soup
Preparation materials: sliced pork leg 20g, sweet potato 1/5, carrot 1/0, onion 1/5, water 200cc, miso1spoon, kelp powder1.
1. Cut pork, sweet potato, carrot and onion into the same size, pour rapeseed oil into the pot, and then add pork, sweet potato, carrot and onion. After boiling, add water, add miso, kelp powder and broken ginger, then pour in kapok tofu, pour it into a bowl and garnish with some white onions.
2. Preparation materials of soybean milk and potato thick soup: onion 1 piece, two potatoes, granular clear soup 1/2 teaspoons, organic soybean milk 100cc, 200cc of water, salt, pepper, olive oil and coriander. Appropriate method: slice potatoes and onions, pour olive oil into the pot, and add vegetables to clear soup and soybean milk at high speed. Finally,
Option 2
Breakfast diet: red bean and red jujube porridge
Ingredients: 60g red beans, brown rice 150g, millet 50g, 8 red dates, medlar 1 spoon, water 1500ml.
Exercise:
1. Red beans and brown rice were washed and soaked for 4 hours and 2 hours respectively.
2. First put the red beans into the pot and add water to cook for 30 minutes.
3. Then put all the ingredients into the pot and boil over high heat, then turn to low heat and cook for 30 minutes.
China diet: oil-free tomato and vegetable noodles
Ingredients: dried noodles (the weight can be adjusted according to your own dietary needs), 1 tomato, 7 or so green vegetables.
Seasoning: salt, chicken essence, pepper, a little cornflour.
Practice: put two bowls of water in the pot (according to the size of the bowl for noodles) and boil the water about two minutes later. Then cut the tomatoes into pieces, about eight pieces. Boil the water and put the tomatoes in the water. Boil tomato juice. About 1 to 2 minutes. Put the noodles in water and start seasoning (salt, chicken essence). The water at this time should have the sour taste of tomatoes. Of course, if you don't feel sour enough, you can add a proper amount of vinegar.
Dinner diet: tomato, spinach and brown rice.
Ingredients: fresh tomatoes, spinach, brown rice, olive oil, salt, soy sauce and other seasonings.
Practice: Wash the brown rice first, and then soak it in clear water for 8 hours; Wash spinach and tomatoes and cut them into sections for later use; Heat the pan, then pour in the right amount of olive oil. When it is 80% hot, add tomatoes and stir fry. Then stir-fry the brown rice in a pot and season with soy sauce and salt. When it's almost done, add the spinach and stir it a little.