First week
Monday
Morning: half a grapefruit/orange+1 ~ 2 boiled eggs.
Afternoon: One fruit is full (write choose low gi fruit)
Evening: low-fat meat is full.
Tuesday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: chicken+tomato+1 grapefruit/orange.
Evening: 2 boiled eggs+1 slice of whole wheat bread+1 grapefruit/orange+vegetable salad.
Wednesday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Noon: skim cottage cheese+1 slice of toast+tomato.
Evening: low-fat meat is full.
Thursday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: One fruit is full (write choose low gi fruit)
Evening: low-fat meat satiation+vegetable salad
Friday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: boiled vegetables +2 boiled eggs
Evening: fish+vegetable salad+1 grapefruit/orange.
Saturday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: One fruit is full (write choose low gi fruit)
Evening: low-fat meat satiation+vegetable salad
Sunday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: chicken+boiled vegetables+tomatoes+1 grapefruit/orange.
Evening: Boil vegetables.
Second week
Monday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: 2 boiled eggs+vegetable salad
Evening: 2 boiled eggs+1 grapefruit/orange.
Tuesday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: low-fat meat+vegetable salad
Evening: 2 boiled eggs+1 grapefruit/orange.
Wednesday
Morning: half a grapefruit/orange+1 ~ 2 boiled eggs.
Afternoon: low-fat meat+cucumber
Evening: 2 boiled eggs+boiled vegetables.
Thursday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: 2 boiled eggs+nonfat cottage cheese+boiled vegetables.
Evening: 2 boiled eggs+tomatoes+boiled vegetables.
Friday
Morning: half a grapefruit/orange+1 ~ 2 boiled eggs.
Noon: fish/shrimp meat
Evening: 2 boiled eggs+boiled vegetables.
Saturday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: low-fat meat+tomato+1 grapefruit/orange.
Evening: assorted fruits (choose low di fruits)
Sunday
Morning: half a grapefruit/orange+1-2 boiled eggs.
Afternoon: chicken+boiled vegetables+tomatoes+1 grapefruit/orange.
Evening: chicken+tomato+1 grapefruit/orange.
Third week
All day Monday: assorted fruits
Tuesday all day: assorted boiled vegetables (except potatoes)+vegetable salad
All day on Wednesday: assorted fruits+boiled vegetables+vegetable salad.
Thursday all day: fish/shrimp+vegetable salad
All day Friday: low-fat meat+boiled vegetables
All day on Saturday: a kind of fruit is full
All day on Sunday: One kind of fruit is enough.
Fourth week
Monday whole day: 250g chicken +3 tomatoes +4 cucumbers+1 slice of toast+1 grapefruit/orange/apple.
Tuesday whole day: 250g chicken+tomato +4 cucumbers +2 boiled eggs+1 orange/grapefruit+lettuce.
All day on Wednesday: 2 slices of chicken breast +2 tablespoons of nonfat cottage cheese+1 slice of toast +2 tomatoes +2 cucumbers+1 grapefruit/orange+1 cup of yogurt.
All day on Thursday: 1 box of tuna sashimi (excluding oil)+1 spoon of skim white cheese+1 slice of whole wheat bread +2 tomatoes+1 boiled vegetables+1 orange/grapefruit.
All day Friday: 250g chicken +3 tomatoes +4 cucumbers+1 slice of whole wheat bread+1 orange/grapefruit+1 box of tuna sashimi (excluding oil).
All day on Saturday: 200g meat +3 tomatoes +4 cucumbers+1 slice of whole wheat bread+1 orange/grapefruit/apple.
All day on Sunday: 1 spoon of skim white cheese +2 tomatoes +2 cucumbers+1 serving of boiled vegetables+1 slice of whole wheat bread+1 orange/grapefruit+1 box of tuna sashimi.
notes
This cookbook was compiled by Dr. Osama hamdi, a professor at Harvard University. It is expected to lose 20kg in four weeks. If there is no prescribed amount in the recipe, you can eat it until you feel full. You must enter the venue as planned, and you can't change or replace the ingredients at will. Don't terminate the plan after a certain period of time. If you can't continue for personal reasons, you need to start from scratch. In order to monitor the progress, you can download several food apps and join the group punch card.
Weigh regularly and record it on the food counting app, which is convenient for tracking the progress of weight loss. It is best to measure it after emptying the stool in the morning.
If you feel hungry, you can eat cucumbers, tomatoes, lettuce and carrots as complementary foods. There is no limit to the number, but only one of them can be selected at a time, and the eating time must be two hours after the last meal.
In the spectrum, boiled vegetables refer to boiled vegetables without oil. The vegetable salad in the menu includes lettuce, Hu Mengbu, tomato, cucumber, broccoli, corn kernels, green peppers or other low-calorie vegetables, and the seasoning is low in fat.
Low-cell meat is mainly chicken and beef, and mutton cannot be selected. It can be boiled or fried without oil. Tea and coffee without a pond can be drunk at will. There is no problem in adding artificial sweeteners, but fructose should be avoided. White cheese is a good food for keeping fit and losing weight, and its main ingredient is milk. You can buy ready-made ones in low-calorie shopping malls, or you can make them yourself and search for tutorials online.