Whether you control protein, carbohydrates or fat, you end up reducing your calorie intake. People should consume at least 1200 kilocalories every day, if the heat supplied to the body is too small; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Learn to control total calories.

9 kcal 1 g fat. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food (such as cream) you eat every day with fresh vegetables, fruits and grains. Of course, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat. The key is to control the overall heat.

One-month weight loss plan

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 and spicy food and try to be light. Recommended foods are: steamed eggs, seaweed soup, scalded vegetables, soybean milk and whole wheat steamed bread.

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.

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.

You can have a boiled egg with lemonade for breakfast, because you may feel hungry at noon because of the low calorie. 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 mixed vegetable and fruit with tomatoes, lettuce, apples and cooked carrots. Don't forget to drink warm water or lemonade all day.

Third week

After half a month's plan, if you can persist, it means that you have succeeded. You will burn fat slowly in the first two weeks, so your weight will not change much, but most people will feel relaxed, especially in the waist and abdomen. 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.

Recommended 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.

Fourth week

Finally, the devil's weight loss plan for the last week. This week, you can gradually resume your diet. Therefore, from the first day to the seventh day of the last week, your diet should be stepped. Eggs and vegetables can be added in the first three days, meat food can be gradually added 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.

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 make the body adapt to the restored diet and increase nutrition at the same time. 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.

Example:

Breakfast: After getting up, drink 1 cup of light salt water, then eat 1 egg, 1 bowl of porridge.

Lunch: 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. Eat 1 orange after 0/hour.

Netizen's one-month weight loss plan experience sharing:

Detailed plan:

Goal setting of weight loss plan

1, reducing weight by 20%;

2. Lose 0.5 to 1.5 kg per week;

3. Reduce the intake of 500 calories per day;

Day 1 day: Record all your meals in one day, and know your eating habits and total calorie intake in one day.

The second day: according to the contents recorded on the first day, subtract 500 calories from the total calories. But at least not less than 1000 cards. And write down a week's diet plan.

Day 4: Start exercising for at least 30 minutes every day. If there is not enough time, you can do it separately, or you can start by increasing the amount of walking or walking quickly.

Day 6: Check your weekly diet plan. If it is good, continue. If there is too much difference, you need to re-plan.

Day 9: According to the plan, the body should gradually adapt to a low-calorie diet, form a good habit of eating breakfast, and give up snacks and supper. If you feel hungry during the period, you can switch to low-calorie fruit and low-sugar jelly.

Day 1 1 day: appropriately increase the diversity of sports, climb mountains or take a walk in the suburbs in a planned way, and maintain the amount of exercise for 1-2 hours.

Suggestion: You can eat some fruit to maintain your physical strength before exercise, drink plenty of water after exercise, and eat protein food in moderation to increase your muscle mass.

Day 14: Looking back on the two-week diet plan, it would be nice if the daily calorie intake could be controlled within 1200 calories. On the fourteenth day, you can plan your diet for the next week. First of all, we should pay attention to whether our nutritional intake is balanced. Increase the amount of vegetables every day. Fruit is about the size of two fists, starch is about 1.5 bowls, and protein is about the size of two palms.

Day 17: It is very important to strengthen the exercise of body fat accumulation, especially the exercise of the lower body.

Day 19: After adhering to the weight loss plan of 19, your body will be healthier and lighter now. You can choose a day without work pressure, let yourself eat simple and light food, and control the calories at about 500 calories.

Suggestion: This day can be brewed with 100CC+ 100CC water and light honey.

Day 2 1 day: make a simple review of the diet for three weeks and plan the diet for the fourth week. Accustomed to the diversification of diet, eating different foods, and at the same time carrying out 1-2 light diet.

Day 23: Strengthen weight training during exercise and try to do 15-30 sit-ups every day. Protein intake after strengthening exercise.

Tip: Don't think that eating after exercise will make you fat. At this time, after a period of weight loss, your muscle mass will decrease, but it will reduce your body's basal metabolism, leading to the stagnation of weight loss effect.

Day 26: Proper bathing and massage can make lactic acid accumulate for several hours after exercise, and at the same time make the body circulation better, and it is not easy to have edema and orange peel tissue.

Day 28: Arrange a cleaning and use the cleaning time to get the whole body moving. You don't have to turn on the air conditioner. The recent rise in temperature is conducive to sweating.

Tip: hydrate when sweating, and remember to exercise to lose weight when doing housework.

Day 29: Strengthen abdominal massage and drink plenty of water to make metabolism smoother. Don't keep eating habits, change your usual diet to a light one at home on weekends.

Day 30: Did you achieve the expected results on the day of acceptance? Remember to weigh yourself once a week so that you won't rebound.