Weight loss and fat reduction meal menu, give up blind dieting, know how to adjust diet reasonably, and speed up muscle gain and fat reduction. Seven points of losing weight lies in eating. Only by learning the right diet can we lose a good figure. Let's take a look at the diet table of slimming meal.
Diet cookbook diet cookbook 1 diet cookbook Monday.
Breakfast: a cup of whole wheat soybean milk, a boiled cabbage and a steamed yam.
Rice: Some grapes.
Lunch: a bowl of black rice, a little steamed fish, almonds mixed with spinach.
Meal: one cup of yogurt and half a banana.
Dinner: a steamed sweet potato, a bowl of tomato, seaweed and egg soup, and a sesame sauce mixed with oily wheat.
Tuesday diet menu
Breakfast: a glass of milk, a steamed sweet potato, an apple and some almonds.
Rice: Some grapes.
Lunch: a bowl of rice, some garlic and broccoli, and cold shredded chicken and amaranth.
Rice: One peach.
Dinner: a bowl of millet and red date porridge, a piece of Flammulina velutipes mixed with cucumber (shredded cucumber, more sesame sauce, a little sweet and sour, a little refined salt monosodium glutamate), fried melon with shrimp.
Wednesday diet menu
Breakfast: milk oatmeal, some nuts and an apple.
Rice: A few red dates and a cup of yogurt.
Lunch: a bowl of red bean rice, shredded beef, shredded onion and carrot, celery and bean sprouts.
Dinner: An orange.
Dinner: a bowl of corn and pumpkin porridge, a purple cabbage mixed with sweet pepper and cucumber, garlic and spinach.
Thursday diet menu
Breakfast: a bowl of corn and pumpkin porridge, an egg, sesame sauce mixed with shredded fungus and cucumber.
Meal: Some cherry tomatoes and a cup of yogurt.
Lunch: a bowl of red dates and brown rice, a portion of shredded konjac mixed with broccoli, shrimp, lettuce and diced papaya.
Rice: One peach.
Dinner: a bowl of yam barley oatmeal, steamed eggplant, cold kelp and dried tofu.
Friday diet menu
Breakfast: a bowl of yam, barley and oatmeal, three quail eggs, almond mixed with chicken feathers.
Meal: a cup of kudingcha, autumn jujube.
Lunch: a bowl of red bean rice, a bowl of chicken leg mixed with mushroom soup, and boiled water spinach.
Rice: A few grapes.
Dinner: a glass of milk and a vegetable salad.
Diet table 2 diet and weight loss recipes daquan
First of all, add more protein.
Protein contributes to muscle formation and protects the skin from tenderness and elasticity. Lack of protein will make women look old and lose their sense of youth. Protein is an indispensable part of the diet, which is usually high in meat and soybeans. Feel full, reduce the intake of other foods, and the diet is less painful.
Second, maintain nitrogen balance.
Nitrogen balance can help human muscles maintain normal metabolic level. If the diet lacks nitrogen, it will lead to muscle loss, and no matter how much exercise, it can't keep up with the loss rate. Nitrogen balance also needs protein's supplement, and amino acids used to repair muscle tissue are enough.
Third, increase satiety.
The most painful thing for girls to lose weight is to starve, which not only hurts the operation of the stomach, but also can't help eating too much food. Therefore, among the limited food choices, the food with strong satiety should be the first choice. For example, coarse grains with high fiber content are more suitable than flour and rice, which can prolong the digestion time of food, promote gastrointestinal peristalsis, avoid detoxification and maintain heat for the body.
Fourth, choose fruit.
Fruit is rich in vitamins and fiber, which is indispensable in the process of losing weight. However, not all fruits are suitable for weight loss, let alone fruit meal replacement, which will reduce metabolism. Papaya and kiwifruit are more suitable, and promoting digestion will not bring a burden.
For the control of figure, besides fitness, diet plays an irreplaceable role in slimming. A balanced diet requires the intake of allicin, and protein, vitamins and carbohydrates are all indispensable. These four recipes make it easy for you to build a slim figure.
Diet Table 3 Specific Plan for Ordinary Three Meals
Breakfast: 1~2 eggs+milk/soybean milk+steamed bread/cereal/steamed bread/whole wheat bread/cucumber.
Lunch: coarse grains (beans/corn/cold-processed potatoes/oats/oat bread/whole wheat bread/cereal)+a small bowl of rice+some vegetables+fish.
Dinner: a small bowl of rice+eggs/scrambled eggs with tomatoes/scrambled eggs with cucumbers/scrambled eggs with leeks+kung pao chicken/beef tenderloin/fried shredded potatoes/fried yam/broccoli/roast beef with potatoes/braised fish.
The specific plan of five/six meals
The so-called extra meals do not need to eat too much. A glass of milk, an apple and a corn are all simple meals. These things, whether office workers or students, can be carried with the bag.
The time for adding meals is probably between breakfast and lunch (about 10 in the morning) and between lunch and dinner (about 3 pm).
If you are really hungry at night, you can add a corn or an egg four hours before going to bed, or you can make your own oatmeal. Don't eat for three hours before going to bed.
7: 00 breakfast recipe: porridge, milk, eggs.
Reason: Porridge is easy to digest, and cowboys and eggs are helpful for protein's supplement. Milk can also be replaced by orange juice, which can supplement more abundant vitamin C and make your spirit better.
9: 00 extra meal recipe: half an apple.
Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.
1 1: 30 lunch recipes: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, and rich dietary fiber also helps digestion.
15: 00 meal recipe: black coffee (350ml)+ whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, which is a good thing to speed up metabolism in the process of reducing fat. If you choose whole wheat bread with coffee, you should avoid bananas.
Dinner 17: 30 Assorted Fat Salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner. It is recommended that ingredients should not be cooked with cooking oil. Boiling, steaming and stewing are all good methods.
2 1: 00 midnight snack recipe: low-calorie fruit.
Fruit: 1 orange or 1 bunch of grapes or 1 pear. Reason: People who are used to sleeping late should not burden their stomachs before going to bed. If they choose low-calorie fruits, they will feel full and don't have to worry about gaining weight.