1, spring diet
Shredded melon with double mushrooms
Ingredients: Momordica charantia 150g, Lentinus edodes 100g, Flammulina velutipes 100g, ginger, soy sauce, sugar and sesame oil.
Production method:
(1) Slice the 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) frying shredded ginger in oil, adding shredded melon, shredded mushroom and salt, and stirring until the shredded melon becomes soft;
(4) Stir-fry Flammulina velutipes, add seasoning and stir-fry, and serve.
Function and efficacy: Lentinus edodes and Flammulina velutipes can reduce cholesterol; Melon is rich in cellulose, which can reduce fat absorption.
Braised crucian carp with Lycium barbarum
Ingredients: 1 crucian carp, 12g medlar, soybean oil, onion, ginger, pepper noodles, salt and monosodium glutamate.
Production method:
(1) Remove viscera and scales from crucian carp, wash, shred onion and mince ginger;
(2) Heat the oil pan, fry the crucian carp until slightly burnt, add the onion, ginger, salt, pepper noodles and water, and stew for a while;
(3) Add Lycium barbarum and simmer for 10 minute, then eat with monosodium glutamate.
Function and efficacy: Lycium barbarum can prevent and treat arteriosclerosis, and crucian carp contains less fat, which is beneficial to lose weight.
Mushroom bean curd soup
Ingredients: auricularia auricula 25g, tofu 200g, a little salt, chicken soup 1 bowl.
Production method:
(1) Soak Auricularia auricula, wash and slice tofu;
(2) Tofu and auricularia auricula are cooked with chicken soup and salt for 10 minutes before eating.
Function and efficacy: Auricularia auricula and tofu are healthy foods, which can lower cholesterol.
Precautions:
1, like China cooking food, such as cooking vegetables, fish, shrimp, chicken and so on.
2. Stir-fry with low-fat vegetable oil, or spray oil with a watering can when cooking, and don't pour it out.
3. If you want to eat steak or meatballs, you'd rather use grilled ones than fried ones! When choosing ground meat, it is best to use chicken instead of beef.
4, eat breakfast normally, don't eat greasy, such as eating a banana, only containing 8 calories can fill your stomach.
Never eat anything after supper.
6, drink more boiled water, at least 8 cups a day, can magically help you reduce hunger, wash away excess fat in the body, and keep the metabolism running smoothly.
2, the spring weight loss plan
First, some preparations before losing weight
1, sort out all the snacks and give them away (preferably to friends who are not fat)
2. Prepare a scale and a soft ruler for yourself, so that you can better supervise and encourage yourself. Sometimes the weight changes little, but the girth changes greatly, which is also successful;
Diet and method of losing weight in spring
3. Collect some frequently eaten food calorimeters to better calculate the daily calorie intake. If you want to lose weight, you should not consume more than 1 1,500 kcal per day, but not less than 1 1,200 kcal for health.
Fat people can't eat it all at once, and it's impossible to take off the fat in a short time. In the process of losing weight, an optimistic attitude is the most important;
5. Find a group of partners who are trying to lose weight online or around you, and encourage and supervise you better and spur you through comparison.
Second, in the process of weight loss implementation
1. Drink a cup of warm water or honey water (500ML) after getting up every morning.
2, must adhere to the daily exercise 1 hour or more, and the exercise time is best arranged before meals 1 hour or after meals. Sports events are determined according to individual circumstances and conditions:
A, jogging B, skipping rope C, cycling D, walking E, hula hoop F, walking G, twisting waist and kicking.
Step 3 stay away from fried food
4. Within half an hour after a meal, you can stand, sit or lie down.
5, reward yourself in time, (successfully complete this week's task within a week, reward yourself with a snack you usually want to eat) This is a reward for yourself!
6. Cereals and milk must be taken in every day.
7. When you encounter a platform period, you must stick to it and don't waver because of a little doubt.
8. Learn to like your body. Seeing that your figure has begun to change in a good direction, don't always complain that you have too much meat and despair.
9. Foods you should eat more when you lose weight: apples, pears, celery, cabbage, cucumbers, bitter gourd, soybeans, tofu, soybean milk, oats, sweet potatoes, pumpkins, low-fat milk, fish, beef, etc.
10. Foods to be eliminated when losing weight: sugar, chocolate biscuits, French fries, ice cream, fried snacks, Sichuan-style pork, fried dough sticks, sesame seeds, fried chicken legs, hamburgers, chicken nuggets, French fries, cola, etc.
You must stick to the goal of losing weight and give yourself a little relaxation. You can lose 65,438+0-2 kg a week (the weight has not changed much in the first week or two, or it has been drastically reduced, depending on your physical fitness. Anyway, you should keep a calm mind and stick to it). It can be a month, two months or even half a year, and you can gradually lose weight to a perfect state. Don't expect to be as thin as a drain in a week or two.
3. Slimming salad
1, lemon spicy chicken avocado salad (with Italian salad juice)
Ingredients: lemon spicy chicken, avocado, kale, chickpeas, red kidney beans, cherry tomatoes and lettuce.
Recommended sauces: Italian salad dressing, vinegar dressing, Caesar dressing, Thousand Island dressing, sweet and spicy dressing and roasted sesame dressing.
Pickled and roasted with fresh lemon juice, the unique aroma of green lemon makes the taste of chicken breast no longer lonely. I happened to meet the forest cream-Mexican avocado, which is low in calories and full. Paired with kale containing super calcium and vitamins, rich in red kidney beans and chickpeas from protein, you are eager for lightness, remember not to starve again.
2. Latin dance duck breast salad (with Italian salad juice)
Ingredients: duck breast, cabbage, cherry tomatoes, quail eggs, corn kernels, chickpeas, buckwheat noodles and combined lettuce.
Recommended sauces: Italian salad dressing, vinegar dressing, sweet and spicy dressing, Caesar dressing, roasted sesame dressing and Thousand Island dressing.
Duck breast meat is rich in sarcoplasm and myosin, which is a tonic of elasticity and collagen. Kale is a super vegetable with high calcium and vitamins. Buckwheat noodles and chickpeas ensure adequate protein and calorie intake. The whole salad gives you a natural look with the wisdom of various low-calorie foods.
3, strawberry fresh fruit slimming salad
Ingredients: some strawberries, one apple, one banana, one cup of yogurt, and proper amount of honey.
Exercise:
Wash and cut strawberries and apples, cut bananas into small pieces, mix them with yogurt, and add appropriate amount of honey.
Efficacy: Both strawberries and apples contain a lot of pectin, which can clean the stomach; Bananas can moisten the intestines and relieve constipation, which has an auxiliary effect on treating constipation; Honey and yogurt are the best products for detoxification and beauty. Therefore, strawberry fresh fruit salad is also a slimming salad worth trying.
4, papaya slimming salad
Ingredients: one papaya, a little nuts, a little medlar, honey, lemon juice.
Exercise:
1. Peel and shred papaya.
2. Add lemon juice and marinate for a few minutes to remove the astringency of papaya.
3. Add two spoonfuls of honey and mix well.
4. Crush nuts and medlar, sprinkle them and serve.
5. Mango Yogurt Diet Salad
Ingredients: a can of original low-fat yogurt, half a mango, a proper amount of lemon juice, two pieces of celery, half a red bell pepper, half a yellow bell pepper, a cucumber, a boiled egg, a little salt and a little black pepper. Low-fat yogurt is a good choice for slimming salad. Delicious, low in calories and healthy. Mango, celery, cucumber and eggs are all slimming foods, which can easily increase satiety. You can choose to eat breakfast, or you can eat it as a snack.
Exercise:
1, the celery is scraped off the outer layer of crude fiber, washed and cut into long strips, blanched with a little water, and taken out with ice water.
2. Wash and cut red and yellow sweet peppers into strips, wash and cut cucumbers into strips, and peel and cut boiled eggs into strips.
3, celery, cucumber, red and yellow bell pepper on the four sides of the plate, with boiled eggs in the middle. Put mango and yogurt together in a blender to make yogurt sauce, drop some lemon juice and pour the yogurt sauce on the prepared vegetables.
4. Sprinkle a little salt and black pepper on the boiled eggs. Yogurt is thick, too little may not be easy to beat. You can add a little yogurt and beat it together, or you can dice mango on a sieve, squeeze it into a mud with a spoon, and then add yogurt. This will have fruit particles. If you don't like mangoes, you can switch to other favorite fruits!