1, one-day diet weight loss plan
Get up in the morning: drink a cup of warm water about 300ml.
Breakfast 7:00-8:00: a bowl of milk cereal, an egg, a broccoli and half an orange.
10:00 am: Eat a fresh fruit. You can choose apples, oranges, tomatoes, kiwis and so on.
Lunch 12:00: a bowl of rice, a bowl of winter melon mutton soup (mutton can be added), a fried mushroom and a purple cabbage.
15:00 pm: You can drink a cup of yogurt and eat a fruit (cucumber, pitaya, blueberry).
Dinner 18:00: a bowl of white fungus and lily porridge, a cold shredded cabbage and dried tofu.
2, a week diet weight loss plan
Monday
Breakfast: 1 bowl of oatmeal, 1 cup of yogurt and fruit.
Lunch: 1 small bowl of rice, cold broccoli, 1 boiled eggs.
Dinner: Fruit, vegetables, protein food, a little lean meat.
3. Tuesday
Breakfast: wheat germ milk, salad whole wheat toast, kiwi fruit.
Lunch: vegetarian jiaozi, assorted egg drop soup.
Dinner: tomato macaroni, cabbage slimming soup.
4. Wednesday
Breakfast: coffee, apples, 1 small bowl of oats.
Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: Roasted carrots, chicken and cold celery.
5. Thursday
Breakfast: oolong tea, monkey peach.
Lunch: Crucian carp, radish and bean curd soup, 1 boiled eggs, vegetable salad.
Dinner: a small bowl of mung bean porridge, a steamed bread, raw tomato sauce and a raw cucumber.
6. Friday
Breakfast: sweet potato porridge, pears.
Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.
Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.
7. Saturday
Breakfast: 1 small bowl of rice porridge, 1 whole wheat bread, 1 orange.
Lunch: 1 small bowl of rice, 1 boiled eggs, roasted sea fish, fried vegetables with mushrooms.
Dinner: 1 slice of turkey breast or chicken breast, lettuce or tomato salad, coffee or tea.
8. Sunday
Breakfast: 1 small bowl of porridge, 1 slice of bread and grapes.
Lunch: vegetable salad, roast beef, winter melon soup, 1 raw tomatoes.
Dinner: 1 small bowl of corn porridge, steamed bread, roasted asparagus, 1 root cucumber.
9. One-month diet weight loss plan
First week plan
You need to eat light food in the first week. If you want to stick to a month's diet to lose weight, the most important thing in the previous week is to clean up the enterotoxin. Avoid eating greasy, spicy and high-calorie food this week, and eat some boiled and steamed food. The reference recipes for this week are as follows:
Breakfast: a cup of soybean milk or milk, some whole wheat bread or coarse grain steamed bread.
Lunch: 1 boiled eggs, boiled vegetables, whole wheat bread.
Dinner: seaweed soup, boiled vegetables
Pay attention to eat six or seven minutes full every meal. Don't eat other food between meals. You can drink warm water or lemonade.
10, the second week plan
The previous week was to clear the intestines and detoxify. This week, we need to start supplementing some nutrition to our body. You can eat some non-greasy meat food to supplement your body's nutrition. Starting from the second week, the staple food should be reasonably matched with non-greasy meat and fruits and vegetables rich in vitamins. In this process, you should learn to control your hunger. The reference recipes for this week are as follows:
Breakfast: lemonade, 1 boiled eggs.
Lunch: Boiled shredded chicken and boiled vegetables.
Dinner: mixed vegetables and fruits (tomatoes, apples, lettuce, carrots)
1 1, the third week plan
This week, you can appropriately strengthen the calorie intake of your diet and try to choose low-calorie foods. Drink at least 8 cups of warm water or lemonade every day this week. You can eat apples as the staple food, and then eat bananas when you are full. Boiled vegetables are also a food choice this week. Recipe reference: apple meal+lemonade+banana milk.
12, the fourth week plan
This week is a week to restore diet compared with the third week. Eggs and vegetables can be added in the first three days, meat food can be added gradually in the last two days, and staple food can be added in the last two days. Remember not to eat meat in meals with staple food.
Recommended recipes: boiled eggs, scalded vegetables, boiled shredded chicken, whole wheat buns. Gradually increasing the variety and quantity of diet is to make the body adapt to the restored diet and increase nutrition at the same time. You can eat up to 6 minutes full for every meal. This week's diet is to help consolidate the previous slimming results.
13, Pay attention to losing weight
(1) Make sure to drink enough water.
Drink at least 8 glasses of water every day. Drinking water can increase satiety, reduce hunger, promote metabolism, speed up blood circulation and expel toxins from the body.
(2) Eat more fruits and vegetables.
Vegetables and fruits are rich in vitamins and cellulose, which can promote digestion and absorption, accelerate fat burning, promote gastrointestinal peristalsis and help expel toxins accumulated in the body.
(3) Less oil and less salt
If you want to eat fat, you must ensure that your diet is less oil and salt, limit high-fat fat meat, nuts and cooking oil, and control the daily intake of fat below 40 grams.
Less oil is not only less oil when cooking, but also a change in cooking methods, from frying to boiling, steaming and mixing. However, it is suggested that too much sodium salt will make water stay in the body and cause edema, so it is necessary to put less salt. In order to reduce salt, vinegar can be added when the dish is cooked seven times. Because vinegar can not only promote digestion, increase appetite, reduce the loss of vitamins, but also enhance the salty taste, which will not make people feel that the dishes are light and tasteless.
(4) Small amount and multiple meals
The principle of eating less and eating more meals is to divide it into 4 ~ 6 meals a day, and each meal is 5 or 6 minutes full. This can avoid eating a lot of food at a time, which can not only reduce the discomfort of abdominal fullness, but also help to control weight.
(5) Don't eat midnight snack
As long as what you eat within 5 hours before going to bed is called "midnight snack", it will not only cause physical burden, but also increase the probability of obesity, and the more fat you accumulate, the more difficult it is for your body to lose weight.
(6) Reasonable diet
Many people choose to be vegetarian or not to eat some high-fat foods when they lose weight. In fact, this method can not effectively lose weight. Because vegetarian food, such as vegetables and grains, is indeed more than meat food with the same weight, but there are also many high-calorie foods in vegetarian food, and fatty foods are not easy to digest. After eating, the intake of starch foods and snacks can be reduced, which will play a positive role in losing weight.
Therefore, eating the right amount of fat will not only affect the body shape, but also benefit bodybuilding. Diet, you can choose low-fat meat such as beef, rabbit meat and poultry meat.