Before choosing or making a diet menu, you must first determine whether you need to lose weight, what is the goal of losing weight, and the weight after losing weight should be within the normal weight range of the human body. There is a formula to follow: get the index by the square of weight (kg)- height (m), which is between 18.5-23.9. Take a person whose height is 1.6 meters as an example. His or her normal weight should be between 48-6 1 kg. Set weight loss goals.

Step 2: Control the total intake.

No matter what kind of menu you set, you should remember that 800 kilocalories is the lower limit of a person's daily energy intake. If the total calorie intake of food in a day does not exceed this figure, it is dangerous.

800 calories is the lower limit required by human body, and the calorie intake on a safe weight loss day should be slightly higher than this bottom line: generally speaking, women should consume 1000- 1500 calories a day, and men should consume 1500- 1800 calories a day.

Step 3: Calculate the proportion of food eaten.

You should also pay attention to the choice of food collocation. The daily calorie intake should include protein, carbohydrate and fat, and the correct proportion of these three parts should be: protein accounts for 30%-35% of the total calories, carbohydrate accounts for 50%-60% of the total calories, and fat accounts for 10%- 15% of the total calories.

Recommend 4 weight loss recipes

Diet 1

1, a boiled egg, a glass of milk, half an apple or some potatoes+ham+salad dressing for breakfast.

2, Chinese food, a bowl of rice+vegetables.

Eat dinner at seven o'clock, which is similar to Chinese food, but you can only eat seven or eight minutes full. After nine o'clock, you can't eat anything except fruit.

4, you can drink a glass of juice before going to bed (you can squeeze lemon juice+water+two sour plums), remember not to add sugar.

5, moderate exercise

Highlight: This set meal is moderate and suitable for some MM with relatively weak system. This diet meal is also very nutritious.

Weight loss diet 2

1, after getting up: two glasses of water. 2. Breakfast: vegetable juice 200cc.

3. Chinese food: 500g yogurt.

4. Dinner: vegetable juice 200cc.

5. Before going to bed: 1-2 glasses of water.

Highlight: Yogurt helps digestion, prevents constipation, helps beneficial bacteria to inhibit the growth of bad bacteria, thus increasing the proportion of intestinal flora and promoting normal gastrointestinal peristalsis. This package is suitable for MM who want to lose weight quickly and see the effect of losing weight in a short time. This set meal can't be eaten for a long time because of the small amount of food, which is easy to lead to malnutrition. MM should pay more attention to her health while losing weight.

Weight loss diet 3

Breakfast: a bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg).

2. Apple: From noon 12:00, eat an apple every two hours until eight o'clock in the evening, and it is enough to skip the apple meal for one day after eating.

Highlight: Apple Diet has always been your first choice to lose weight. Apples are slim and beautiful. The slimming effect of this slimming package is also obvious.

1, morning: one slice of whole wheat toast, one boiled egg, one cup of skim milk and one cup of tea.

2. China people: a cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables, a portion of fruit (guava or apple, tomato) and a cup of tea.

3. Evening: Prepare your own dinner menu, but starch and meat are forbidden.

Highlight: This diet package can lose six kilograms in five days, but it needs at least 2500-3000 cc of water every day. The most attractive thing about this package is that you can also drink coke when you lose weight. Many MM love to drink drinks, but drinks have a lot of calories. For dieters, drinks are taboo. But you don't have to worry about eating this diet, and you can still achieve the ideal weight loss effect. Well, people should try it as soon as possible.

Weight loss diet 4

1, the first day: only drink honey (you can make tea).

2, the second and third days: normal diet (but not eating and drinking).

3, the fourth day: only drink honey.

4, the fifth and sixth days: normal diet.

Highlight: Honey also has the function of detoxification and beauty. Many MM will be constipated when losing weight. In this case, MM can choose this package to lose weight. Usually you can lose 3-4 kilograms a week. If you really can't stand dieting, you can choose one meal a day and only drink honey. This set meal is only suitable for people who lose weight in the short term and should not be eaten for a long time.