Set the hot card at 400 ~ 500 k.
Precautions:
1, be sure to eat: the body mainly consumes energy at night, so you need to replenish and reserve energy after getting up in the morning. Skipping breakfast will affect the secretion of gastric acid and bile, weaken the function of digestive system, induce digestive system diseases such as gastritis and gallstones, and also cause fasting hunger and overeating at lunch, which will lead to obesity.
2, mainly light, taking into account balanced nutrition.
3. Drink more than 200ml of boiled water after getting up.
4. Eat 20 to 30 minutes after getting up. You can prepare for dinner during this time.
5. Breakfast must include three categories: ① Whole grain products (such as whole wheat bread, coarse flour bread, simple processed flour products, eight-treasure porridge, steamed bread, vegetable bags, etc.). ), ② fruits, ③ dairy products (defatted).
6, breakfast taboo: fasting all cakes, cream products, finished drinks, cooked meat products, restaurant canteen meals.
* * * Here are some breakfasts with obvious weight loss effects for your reference (which can be adjusted according to your preference):
1, a cup of skim milk, two pieces of baked whole wheat bread and a tomato.
2. A bowl of tremella lotus seed porridge and a low-fat cheese lettuce bread ham sandwich.
3, three slices of whole wheat bread, a cup of natural yogurt or homemade orange juice, some honey, dried fruit (dried bananas, dates, plums, almonds, etc. ).
4. Vegetables or meat buns and unsweetened soybean milk.
5. A white steamed bread, a vegetable bag and a cup of soybean milk.
6.2 stir-fried buns and one soybean milk.
7. A bowl of steamed buns and a spiced tea egg.
8. Two pieces of bran bread, plus cheese, two kiwis and a cup of tea.
9. Two or three pieces of turkey, two pieces of bread, a glass of orange juice, a chocolate hazelnut and a cup of tea.
10, a cup of yogurt, a cup of grape juice, three biscuits and two pieces of bran bread.
Second, lunch:
Set the hot card at 600 ~ 800 K.
Precautions:
1, principle: low sugar and low cholesterol.
2, taboo: overeating, overeating.
2. Try to choose the cooking methods of steaming, boiling, cold salad, roasting and stewing.
3. Precautions for Chinese food and western food:
① Chinese food:
A, don't choose jiaozi or noodles, which is more difficult for many northerners, but you can eat as little as possible, and take rice and bean products as a staple food supplement.
B, eat more fresh vegetables, steamed seafood, and eat less greasy. Bean products are the first choice for Chinese food. Don't choose fried food.
C, dessert is mainly fruit.
② Western food:
A. Don't choose hot dogs, white bread, sausages and cheese, and use vegetable salad instead of French fries.
B, choose vegetable pizza, not cheese pizza.
C. the dessert is fruit salad.
* * * The following is an effective 10 day diet lunch plan (which can be adjusted according to your preference).
Day 1-3
Gradually reduce the intake in normal eating habits (reduce 10% every day), be sure to observe the precautions and pay attention to gradually adjust from many directions.
Afternoon tea: 2 high-fiber soda crackers or whole wheat bread with a cup of low-calorie skim milk (or sugar-free soybean milk)
Day 4~7
You can eat freely, but you must pay attention to: separate protein from starch, don't eat fried foods, polysaccharides and fatty foods, and try to drink boiled water.
Day 8 ~ 10
Cook a bowl of 1 vegetable or lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing. Choose any of the following lunch combinations.
① 1 ~ 2 bowls of slimming soup (which can be pork and radish soup with less oil).
2 slimming porridge 1 ~ 2 bowls (lotus leaf porridge is the first choice, and glutinous rice porridge and oatmeal porridge can also be selected. )
Afternoon tea: skim milk (or sugar-free soybean milk 1 cup), soda biscuits 1 ~ 3 pieces, or 1 ~ 2 jellies (pay attention to sugar content).
The above menu takes 10 days as a cycle and can be used until the ideal weight is reached. If you feel uncomfortable, please stop using it;
Third, dinner:
Set the heat at 350 ~ 450 k.
Precautions:
1. Principle: Choose protein-based low-fat dishes as a supplement. Such as: fish and beans.
2. Try to take a walk after meals and increase the amount of exercise.
2. Finish your meal before 8 pm.
Don't sleep for at least 2 ~ 3 hours after meals.
4. Try not to eat midnight snack, or even avoid sweets. If you can't overcome the habit of midnight snack immediately, you can eat some foods with high cellulose content, such as apples and pears, and then gradually reduce the amount until it stops.
* * * Here are some popular slimming dinners (which can be adjusted according to your own preferences).
① Delicious diet beef meal (total calories: 434 calories)
Raw materials:
A bowl of brown rice+coix seed+oats * * * (90K)
Cabbage100g (33K)
Sirloin steak100g (250,000 pounds)
Watermelon 250g(6 1K) and garlic slices.
Seasoning:
Two spoonfuls of DOP olive oil (or super olive oil), appropriate amount of oyster sauce, appropriate amount of salt and appropriate amount of black pepper.
Exercise:
1. Wash brown rice, coix seed and oat (1: 1: 1), then soak in water for about 4 hours, and then add water at the ratio of 1 ratio 1.2 to cook.
2. Pour 1 spoon DOP olive oil into the pot, add garlic slices and stir-fry until cooked, then add cabbage and some water, and finally add salt and black pepper to taste.
3. Sprinkle salt and black pepper on the sirloin steak for simple seasoning, then preheat the pot, inject DOP olive oil, and fry the sirloin steak on medium heat (the degree of raw and cooked can be adjusted according to personal preference).
Note: Brown rice, coix seed and oats are all soaked in clear water before cooking. In order to cook more Q, a good steak doesn't need special curing, just add some salt and black pepper to fry it, and you can enjoy the sweetness of beef itself.
② Apple tenderloin buns
Ingredients: half an apple, two slices of tenderloin, laver and onion.
Seasoning: two teaspoons of soy sauce, a little salt and sugar.
Practice: Wash the apples and cut them into strips one centimeter long. Slice tenderloin and marinate with seasoning. Cut laver to the size of tenderloin, put in sliced meat, sliced apple and sliced onion in turn, then roll it tightly, cross-insert an apple and a meat roll with bamboo sticks, and bake in the oven for two to three minutes.
③ Stewed bird's nest with milk and ginkgo.
Raw materials: milk, gingko and bird's nest.
Production method:
1. Wash almonds and stew in water 10 minutes. (Almonds should go to the supermarket to buy peeled soft almonds or canned almonds. )
2. Soak the bird's nest with water.
3. Pour Ginkgo biloba and bird's nest, skim milk and water into the pot and cook for 10 minute.