● Slimming principle: The calories obtained by eating a bowl of vegetable soup are about 40 calories, and eating 5 bowls for a meal is quite impressive. However, according to statistics, a meal usually needs about 200 calories, and with the rich and balanced intake of calories for breakfast and lunch, it is difficult to keep the basal metabolic rate below 1200 calories at the end of the day.
● slimming effect: at the normal weight loss rate, losing 2 ~ 3 kilograms a week is a healthy range.
● Cooking method: breakfast and lunch are based on the principle of balanced nutrition, and vegetable soup is changed daily to increase freshness. Boil with 4 ~ 5 bowls of water, and the seasoning is not limited. If you like, you can also add diluted broth and chicken essence. But avoid seasonings with high oil content, such as sauce and sesame oil.
● Edible period: take a week as a unit, after eating the vegetable soup recipe for one week, you can return to normal three meals, and then you can adjust your stomach and lose weight after a little nutritional conditioning;
Monday: mushroom and cabbage soup day
Breakfast: 1, four slices of whole wheat peanut toast, 1 teaspoon peanut butter 2, 50g cucumber slices, three-color salad cucumber slices and tomatoes 3. 2 diluted orange juice oranges.
Lunch: 1, half bowl of germ rice 2, spinach beef: 80g spinach, 40g beef, 1 teaspoon oil 3, mushroom tofu: 10g mushroom, 0/2 piece tofu, a little soy sauce and vinegar 4, radish broth: 60g white radish.
Dinner: mushroom cabbage soup
Cooking method: 50g onion, cabbage 100g, mushroom 100g, coriander 100g, cut into blocks or strips, add 4-5 bowls of water, and add appropriate seasoning.
Description of nutritional components: The water content of fresh cucumber is the highest among vegetables, and it can be used as raw fruit to quench thirst without the burden of calories. Rich in potassium, diuretic and antihypertensive, it is a holy product for obese people to lose weight. Mushrooms are rich in protein, carbohydrate crude fiber, calcium and iron, which can promote the absorption of calcium.
Tuesday: Bean sprouts and shredded green pepper soup day
Breakfast: 1, salad bag 2, wheat germ milk
Lunch: 1, germ rice 2, shrimp roll 3, fried kale 4, seaweed soup.
Dinner: bean sprouts and shredded green pepper soup
Cooking method: golden lily (dry) 30g, soybean sprouts 100g, shredded green pepper 100g, auricularia auricula 100g, all materials are cooked in 4 ~ 5 bowls of water. Seasoning can be added by yourself or diluted to flavor the broth.
Description of main nutritional ingredients: Wheat germ for lunch contains a lot of vitamin B 1 and lecithin, which is helpful for brain development and improving learning efficiency. Kelp contains fucoidan, iodine and various vitamins and minerals. It is not only a nutritious tonic food, but also beneficial to prevent and treat hypothyroidism and enhance the metabolic function of the whole body.
Wednesday: Cucumber Flammulina velutipes Soup Day
Breakfast: 1, whole wheat steamed bread with eggs 1, fried eggs 1, oil 1 teaspoon 2, and a cup of soybean milk.
Lunch: 1, Ruyi Noodle 1 Bowl of Qingjiang Cabbage 100g, Sesame Oil 1 teaspoon 2, Wolfberry Luffa Soup 3, Steamed Eggplant with Chinese Onions.
Dinner: cucumber and Flammulina velutipes soup
Cooking method: Flammulina velutipes 80g, dried Lentinus edodes 20g, cucumber 100g, Pleurotus eryngii 100g, a little coriander, peeled cucumber and sliced, sliced Pleurotus eryngii, sliced Lentinus edodes, cooked Flammulina velutipes and added some coriander.
Description of main nutrients: Soymilk is rich in vitamin A, vitamin B, potassium, calcium and other minerals, which has the effect of moistening skin and resisting cancer. Luffa is extremely low in calories, which can clear away heat and phlegm, induce diuresis and detoxify, and enhance human immune function. It is the best natural food for modern people to prevent cancer.
Thursday: Burdock Radish Bean Soup Day
Breakfast: 1, chopped green onion cereal salty porridge: cereal (cooked) 1 bowl, minced meat not 1 two, chopped green onion a little 2, yogurt and fruit salad: 3 apples, 4 strawberries and bananas 1 root.
Lunch: 1, germ rice 2, Chinese cabbage with leaves 25g, Chinese cabbage 60g, 1 teaspoon oil 3, coriander beef: coriander 50g, beef 2oz, 1 teaspoon oil 4, laver tomato soup: tomato 50g, a little laver.
Dinner: Burdock, radish and bean soup
Cooking method: burdock 100g, white radish 100g, carrot 100g and edamame 50g. Cut burdock, white radish and carrot into pieces, add 4-5 bowls of water to edamame, and add appropriate seasoning or broth.
Description of main nutrients: Yogurt is solidified fermented milk, which can replace salad dressing and reduce unnecessary heat accumulation. Xuecai, also known as Xuelihong, is the tender stem and leaf of mustard, which is rich in vitamins and minerals, and is of great help to human growth and maintenance of physiological functions.
Friday: Lettuce and Broccoli Soup Day
Breakfast: 1, fruit: 2 pieces of watermelon; 2. Macaroni salad: 50g cooked macaroni, 50g assorted vegetables, 2 tablespoons salad dressing 1, and raisins1tablespoon.
Lunch: 1, half bowl of germ rice 2, chicken curry: 2 pieces of chicken, 40g of potato, 2 tablespoons of oil1/,curry powder seasoning 3, cold bean sprouts: mung bean sprouts 100g, a little sesame oil 4, mushroom bamboo shoot soup: 50g of bamboo shoots, and 3 mushrooms.
Dinner: lettuce and cauliflower soup
Cooking method: lettuce 120g, cauliflower 150g and four-color vegetable 80g (frozen). Cut the lettuce into appropriate sizes, cut the cauliflower into pieces, add the frozen vegetables bought in the supermarket to cook the soup, and add the appropriate seasoning.
Description of main nutrients: raisins are sacred products for nourishing blood and moistening skin for adolescent girls, which helps to adjust the discomfort during physiological period and make the skin smoother and ruddier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can protect and whiten the skin, which is an essential element to beautify the skin.
Saturday: mushroom and cabbage soup day
Breakfast: 1, muffin+honey 2, rice paste.
Lunch: 1, tomato macaroni: cooked macaroni 1.5 bowl, 50g of tomato, 50g of Chinese cabbage, 1 two pieces of minced meat, 1 teaspoon of oil 2, Chai fish soup: 2 pieces of tofu, a small amount of Chai fish.
Dinner: auricularia auricula cabbage soup
Cooking method: 200g of Chinese cabbage, 50g of auricularia auricula, 30g of dried lily, 50g of mustard powder and 0/00g of carrot/kloc. Slice Chinese cabbage, cut auricularia auricula and carrot into appropriate sizes, add lily, boil with 4 ~ 5 bowls of water, season and serve mustard.
Description of main nutrients: Honey contains a variety of enzymes and nutrients, but the calories are the same as ordinary sugar, so it should be eaten in limited quantities at ordinary times. Tomato is known as the "fruit of vegetables", which is mainly rich in fiber and vitamin C. Tomato can promote digestion, and its vitamin C is not easily destroyed like ordinary fruits and vegetables during cooking.
Sunday: Luffa, Nostoc flagelliforme and Bamboo Shoot Soup Day
Breakfast: 1, sweet potato porridge: sweet potato 50g, germ rice 30g2, fried eggs with dried radish 20g, eggs 1 piece, oil 1 teaspoon; 3, tender tofu 1/2 pieces 4. Five strawberries.
Lunch: 1, roasted black pepper steak: steak 1 (2 Liang), black pepper powder, a little soy sauce 2, baked potato: 1 potato, 1 teaspoon cream 3, shredded beef with sesame seeds: 45g shredded beef, sesame seeds 1 teaspoon, white vinegar.
Dinner: loofah, laver and bamboo shoot soup
Cooking method: bamboo shoots 150g, Nostoc flagelliforme 20g, Luffa 200g, a little chopped green onion. Slice bamboo shoots, cut loofah into pieces, boil 4-5 bowls of water with Nostoc flagelliforme, season and serve.
Description of main nutrients: The content of vitamin A in potato is quite high, and it is also rich in vitamin C, calcium, iron and fiber. Because of its high starch content, potatoes can replace the staple rice and improve satiety.
Editor: A delicious and nutritious diet will help you lose weight while enjoying delicious food! For beautiful women who are born with no resistance to food and want to have a slim figure, I believe this slimming diet will bring you different "slimming"!
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1. Have soup before meals. Drinking soup can not only make the stomach feel hungry, but also make the staple food swell and prevent overeating.
2. Eat fruit before meals. Fruit is large and full, which can reduce the amount of food eaten at dinner.
3. contain a small piece of fruit candy before meals. After the blood sugar concentration rises, the abdomen will not feel particularly hungry, the speed and quantity of eating will be reduced, and it is not easy to overeat.
Don't eat food when you are particularly hungry, because you are likely to overeat at at this time.
Precautions for eating:
1. Eating is slow, and every bite of rice is chewed slowly. Most obese people eat too fast, and before they can feel the information of satiety, their brains are already overeating. If you slow down your meal, you will feel full more accurately.
Don't read books and newspapers when eating, but concentrate on feeling the gastrointestinal tract and experience the process of interest in food from strong to weak.
Don't drink sweet drinks and wine when eating, just drink boiled water, tea and soup with little oil.
4. Eat low-calorie vegetables such as vegetables, laver, mushrooms and tofu first, and then start eating staple food and animal food, so as to ensure that the heat energy is not excessive.
Eat while eating vegetables, don't wait until you are full.
6. Once the interest in food declines, stop even if the meal is not finished.
Precautions after meals:
1. Never eat peanuts, melon seeds, snacks, or bananas, apples and other fruits with certain heat after meals.
Never drink sweet drinks after meals.
Brush your teeth immediately after meals, which can not only protect your teeth, but also prevent you from eating snacks after meals.
4. Don't sit or lie down immediately after a meal. You should do some light activities to help the energy in food be consumed in time.
Food choices:
1. Don't use jiaozi, steamed buns, shortcakes, snacks and other foods containing oil, sugar or meat instead of rice and steamed bread as the staple food, because their heat energy is much higher than steamed bread and rice, which makes people more likely to get fat.
2. Use tofu instead of animal food.
3. Replace pork with chicken and fish. Chicken is low in fat and high in protein, lean pork is around 25% and ribs are as high as 30% ~ 40%.
If you use potatoes and sweet potatoes as vegetables or snacks, you should reduce the number of staple foods because they also contain starch.
5. Eat kelp, mushrooms, mushrooms, fungus, konjac and other dishes. They are low in energy and have the function of filling, which can make the stomach feel full and help to lose weight.
Diet for losing weight-shredded melon with double mushrooms
Ingredients: Momordica charantia 150g, Lentinus edodes 100g, Flammulina velutipes 100g, soy sauce, ginger, sugar and sesame oil.
Production method: (1) Slice the cold melon into filaments, and slice the ginger into filaments; (2) Soaking Lentinus edodes, shredding, cutting off the tail end of Flammulina velutipes, and washing; (3) Stir-fry shredded ginger in oil, add shredded melon, shredded mushroom and salt, and stir-fry for a while; (4) Add Flammulina velutipes and stir fry, and add seasoning and stir fry evenly.
Efficacy: Lentinus edodes and Flammulina velutipes can lower cholesterol; Melon is rich in cellulose, which can reduce fat absorption.
Weight loss diet-mushroom tofu
Ingredients: 300g of tofu, 3 mushrooms, pickled mustard tuber, soy sauce, sugar, sesame oil and starch.
Production method: (1) Cut tofu into small square pieces and hollow out the middle; (2) Chopping washed and soaked mushrooms, chopping pickled mustard tuber, adding seasoning and starch, and uniformly mixing to obtain stuffing; (3) Brew the stuffing into the center of tofu, steam it on a dish, and sprinkle with soy sauce and sesame oil.
Efficacy: Lentinus edodes can lower cholesterol, and tofu is beneficial to lose weight.
Diet for losing weight-Braised crucian carp with Lycium barbarum
Ingredients: 1 crucian carp, 12g medlar, soybean oil, onion, ginger, salt, pepper noodles and monosodium glutamate.
Production method: (1) viscera and scales of crucian carp are removed, washed, onion is shredded and ginger is minced; (2) Heat the oil pan, fry the crucian carp until it is slightly yellow, add onion, ginger, salt, pepper noodles and water, and stew for a while; (3) Add Lycium barbarum, simmer for 10 minute, and add monosodium glutamate to serve.
Efficacy: Lycium barbarum can prevent and treat arteriosclerosis, and crucian carp contains less fat, which is beneficial to lose weight.
Diet for losing weight-auricularia bean curd soup
Ingredients: auricularia auricula 25g, tofu 200g, a little salt, chicken soup 1 bowl.
Production method: (1) First, wash the agaric fungus and cut the tofu into pieces; (2) Add chicken soup and salt to tofu and auricularia, stew for 10 minute, and serve.
Efficacy: Auricularia auricula and tofu are healthy foods, which can lower cholesterol.
3-day diet
One-day diet example:
Breakfast:
Skim milk (or soybean milk, tofu, skim yogurt) 250 ml.
Egg white 1
Two pieces of bread.
Lunch:
Grilled crucian carp (or other fish, shrimp, beef, rabbit meat, chicken and shredded belly) with Lycium barbarum 75g.
Vegetarian dishes (or cold dishes) 1 plate (250g)
Shrimp skin seaweed soup 100ml
50 grams of rice.
Dinner:
Salted shrimp (or other marine fish and shellfish).
250g shredded white gourd with double mushrooms (or other stir-fried dishes and cold dishes).
150g mushroom tofu (or fungus tofu soup).
50 grams of rice.
The characteristics of this collocation example: the nutrition is extremely balanced, and the calorie is about 1000 calories, which is the best calorie intake for weight loss.
In food collocation, we should also pay attention to the following points:
1. Be sure to have meat and vegetables every day, preferably fungi and bean products. Eat marine fish every other day and seaweed (such as laver and kelp) at least once a week.
2, add a small amount of fruit between meals, about 200 grams each time. It is best to use raw vegetables such as strawberries, cucumbers, tomatoes and radishes instead of fruits.
3. The amount of vegetables and fruits eaten every day should not be less than 750g, and the edible oil should be controlled at about 20g.
Eat nutritious meals and lose weight, healthy!