1, limit total energy: gradually reduce energy intake, while assisting moderate physical activity. Adults with mild obesity should lose 0.5 kg ~ 1.0 kg per month, that is, reduce the energy intake of 125 ~ 250 calories per day. Moderately obese adults should lose 2 kg ~ 5.0 kg per month and reduce their energy intake by 5 10 kcal ~ 1280 kcal per day.
2. Appropriate protein: While adopting a low-energy diet, the supply of protein should account for 20% ~ 30% of the total energy supply. Excessive intake of protein will damage liver and kidney function.
3, limit fat: too much fat intake will lead to ketosis, while limiting the supply of dietary energy, we must limit the supply of dietary fat, especially animal fat. Fat is easy to deposit around subcutaneous tissues and internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25% ~ 30% of total energy intake.
4. sugar restriction: the supply of sugar should be controlled at 40% ~ 55% of the total dietary energy, and foods containing monosaccharides such as sucrose and maltose should be avoided. The intake of dietary fiber can be unlimited, so we should eat more high-fiber foods appropriately.
A week's diet
Monday:
Morning: a small bowl of porridge with a piece of raisin bread;
Chinese food: a boiled egg, a vegetable salad, a bowl of crucian carp radish tofu soup;
Evening: a small bowl of mung bean porridge, a steamed bread, a raw tomato sauce and a raw cucumber.
Tuesday:
Morning: a bowl of rice, pickles and vegetable fiber plus a monkey peach;
China people: one baked bamboo shoot, two, one cold broccoli and one boiled egg;
Evening: a small portion of beef and a bowl of cold seaweed.
Wednesday:
Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;
Chinese food: a plate of roast beef, a vegetable salad and a raw tomato;
Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.
Thursday:
Morning: a cup of coffee, a cake and an apple;
Chinese food: a small portion of chicken, a baked carrot and celery salad;
Evening: a small bowl of porridge and an orange.
Friday:
Morning: a small bowl of porridge with an orange;
Chinese food: a boiled egg, rice, a baked sea fish and mushroom stir-fry;
Evening: Small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.
Saturday:
Morning: porridge and mustard tuber with an apple, plant fiber and water;
China people: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup; ;
Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.
Sunday:
Morning: a cup of coffee, a sandwich and an apple;
Chinese food: a small bowl of rice, a fried potato and shredded green pepper, a raw cucumber and a bowl of seaweed soup;
Evening: appropriate amount of shrimp, one baked tofu, one cold onion and one celery bud.
Matters needing attention in diet meal
1, like China cooking food, such as cooking vegetables, fish, shrimp, chicken and so on.
Supplement: Many people will think that cooking with water is too tasteless. In fact, cooking with water can not only make it delicious, but also make it lose weight! Boiled vegetables to lose weight: for five consecutive days, eat at will in the morning and cook at noon. I ate them all, including tofu, mushrooms and fungus. Fans only ate an orange at night.
2. Stir-fry with low-fat vegetable oil, or spray oil with a watering can when cooking, and don't pour it out.
Low-fat and sugar-free nutritional diet: please don't eat four hours before going to bed. If you can't find it in the menu, you can find similar food. In addition to DIY, you can also buy directly. If there is no specified quantity, it is a cup, a bowl or a cup (small cup choice). Unless otherwise specified, use low-calorie, low-fat and sugar-free (both hot and cold).
Common misunderstandings of diet meals
Myth 1: Eating only meat and vegetables without eating for a long time, or eating only vegetables and rice without eating meat for a long time, is unlimited. You think that eating rice and meat differently can achieve the goal of losing weight.
Analysis: This kind of diet is not balanced in nutrition, which will be dangerous in the long run, but it can't guarantee to control the total calorie intake and can't achieve the purpose of losing weight. If protein is lacking, it will also cause hypoproteinemia and form systemic edema.
Myth 2: only eat fruit, not meat, not staple food.
Analysis: It is absolutely impossible to lose weight only by eating fruit, not to mention that not all fruits can lose weight. Some fruits are also high in calories, such as melon, durian, litchi and longan. Eating too much, especially before going to bed at night, is easy to cause fat accumulation. Moreover, some high-fiber fruits can indeed achieve slimming effect in just a few days, but eating only fruits will cause nutritional imbalance and reduce metabolic rate, which is not conducive to weight loss. It is not advisable not to eat. Women should ensure that they consume staple foods such as rice or steamed bread150-250g every day, and men should ensure that they consume 250-350g.
Myth 3: Rice has lower calories than noodles, and rice flour has lower calories than rice.
Analysis: the calories of rice, mixed noodles, dried noodles, macaroni, etc. The number of units is the same.
Myth 4: Treat yourself after exercise and eat indiscriminately.
Analysis: within half an hour after exercise, food is absorbed fastest. You should stop exercising for half an hour before eating normally.