1, the correct meal order
If you want to lose weight successfully, you must know the common sense of daily healthy weight loss. You know, the more vegetables you eat, the less rice and meat you eat, the more you can lose weight. The correct meal order is the most important!
First, drink soup before meals.
Most people are used to eating first and then drinking soup. In fact, this is the biggest taboo in weight loss, which will make you fatter and fatter. The correct way to drink soup before eating is to make you feel full quickly before eating, and at the same time, it can warm your stomach and let blood flow back to your stomach to help digestion. But it should be noted that it is best to choose clear soup and drink it slowly. This will help you lose weight.
Second, eat more high-fiber vegetables.
Kelp, Flammulina velutipes, etc. Are nutritious and high-fiber foods. These foods rich in dietary fiber not only bring satiety, but also need to be chewed carefully. It takes about 15 to 20 minutes from when we start eating to when we feel full. Therefore, prolonging the chewing time in the mouth can reduce our food intake.
Third, eat raw vegetables first.
Tomatoes, cold cucumber, radish sauce, lettuce, etc. They are all good choices, which can make the function of enzymes take the lead and make the food eaten later easier to digest. But pay attention to the choice of sauce, try to choose some low-fat and low-salt, or you will eat a bunch of unnecessary calories.
Fourth, eat carbohydrates in moderation.
Carbohydrates are the most important energy source to start the body, so good carbohydrates are also important, such as brown rice, whole grains or steamed sweet potatoes. Rice has high sugar content and high calorie. On the one hand, the purpose of eating last is to maintain a balanced nutrition. On the other hand, we can eat less and reduce calorie intake. Eat less fried rice, fried rice and other high-fat rice, and eat whole grains with rich nutrition and low calories as the staple food during weight loss.
Five, it is not appropriate to eat fruit after meals.
If you eat fruit at dinner time, it is easy to eat too much sugar and cause edema, especially melons with high calories to avoid. The best time to eat fruit is to add meals in the morning or afternoon. This can not only increase satiety, but also make dinner less and better absorb the nutrition of fruit.
Sixth, drink low-fat milk after midnight snack
Low-fat milk contains tryptophan and amino acids, which can help you sleep better. Drinking a cup of warm milk about an hour before going to bed can effectively ensure the quality of sleep, has the effect of calming the nerves, and is very beneficial to improving insomnia. Dairy products are also rich in branched-chain amino acids, which can also reduce the synthesis of fat, both for beauty and weight loss.
2, diet to lose weight.
First week
At the beginning of losing weight, the first thing is to improve the daily diet, especially for girls who like to eat spicy and salty food. If they want to lose weight, they should give up greasy, high-calorie and spicy food and try to be light. If you want to lose weight faster, you can recommend a nutritious diet that is particularly popular at the moment. High nutrition and low calorie, weight loss 100% like it. Extracting 65 kinds of plant extracts is healthier than eating. It is the fastest and healthiest diet at present, with an average daily weight loss of about 1kg. Balanced nutrition also helps to develop a lean body and ensure that it does not rebound!
A diet plan to lose 20 pounds in four weeks.
Recipe: Breakfast can be a cup of soybean milk or milk with a little whole wheat bread, or a small steamed bread with coarse grains. Just eat enough. Don't eat other food before Chinese food begins. Warm boiled water and lemonade can be drunk at any time to replenish water. Chinese food is a steamed egg with hot dishes and wheat steamed bread, while dinner is vegetarian seaweed soup and vegetables. The varieties of vegetables can be changed at will, and the ones rich in chlorophyll and fiber are the best.
A diet plan to lose 20 pounds in four weeks.
Second week
After the first week of detoxification and bowel cleansing, you will find that your body has relaxed a lot, and you will start to supplement nutrition in the second week after the defecation frequency gradually becomes normal. So you can eat some non-greasy meat this week. Besides vegetables, you also need to eat carrots and fruits with many vitamins. But starting from this week, the staple food needs to be completely replaced by these ingredients, and controlling hunger will become the key to success or failure.
A diet plan to lose 20 pounds in four weeks.
Recipe: You can have a boiled egg with lemonade for breakfast, because you may feel hungry at noon because of low calories. Therefore, Chinese food needs to prepare boiled shredded chicken, cook the chicken with salt water and then tear it into strips to eat, and eat it with hot dishes until it is 8 minutes full. For dinner, make a vegetable and fruit soup with tomatoes, lettuce, apples and cooked carrots. Don't forget to drink warm water or lemonade all day.
A diet plan to lose 20 pounds in four weeks.
Third week
After half a month's planning, if you can still stick to it, you're halfway there. Fat burns slowly in the first two weeks, so the weight change is relatively small, but most people will have a relaxed body, and the slimming situation in the waist and abdomen is the most obvious. The third week is the most strict heat control week, and the diet control will become very strict, but it is also the fastest 7 days to lose weight.
A diet plan to lose 20 pounds in four weeks.
Recipe: apple meal+lemonade+banana milk. Apples and bananas are the main ingredients this week. Apples can be eaten during the staple food time, but bananas can only be eaten when they are full. Milk is usually eaten at breakfast time, lemonade or warm water is at least 8 cups a day, and greasy food and meat food should not be eaten.
A diet plan to lose 20 pounds in four weeks.
Fourth week
Finally, the devil's weight loss plan for the last week. You can gradually resume your diet this week, so from the first day to the seventh day of the last week, your food intake should be stepped. Eggs and vegetables can be added in the first three days, meat food can be added gradually in the last two days, and staple food can be added in the last two days. Remember not to eat meat in meals with staple food.
A diet plan to lose 20 pounds in four weeks.
Recipe: After our body loses weight quickly, the nutrients in the body can't keep up, so the variety and quantity of diet are gradually increased in order to adapt the body to the restored diet and increase nutrition at the same time. For example, after getting up for breakfast, drink 1 cup of light salt water, and then eat 1 egg and 1 bowl of porridge; Lunch is 1 bowl of vegetable soup+1 bowl of rice+1 fish. If you feel hungry in the afternoon, you can eat 1 orange or drink 1 cup of juice. Dinner: 1 bowl of rice+1 plate of vegetarian dishes, 1 orange when I was a child. You can eat six points full every meal, and don't go back to dieting in one breath. If you find that your weight has not reached the slimming goal at the end of this week, you can repeat the diet of the first week for another week. I believe that the consolidation effect will be better.