0 1 most importantly, in the first week, you can only eat boiled eggs and cucumbers. Don't eat them if you feel full. Do not eat too much.
How to eat in the first week:
Morning: one boiled egg (if you don't like boiled eggs, you can use tea eggs instead) and one cucumber.
Noon: a boiled egg (you can also eat tea eggs instead), a cucumber or a mixed cucumber.
Evening: two cucumbers (according to your appetite) or a cucumber mixed with cucumber cold dishes.
From the second week, you can eat other foods, boiled or steamed meat and vegetables, but remember not to use oil. Then I'll tell you how to eat it from the second week.
Monday
Breakfast: half an avocado, a boiled egg and a piece of ordinary whole wheat bread.
Lunch: two slices of lettuce, 50g of boiled chicken breast and 2 tomatoes.
Dinner: one piece of ordinary whole wheat bread, one boiled egg, one strawberry, one orange, blueberry 16.
Tuesday 03
Breakfast: one cup of ordinary yogurt, 20g of ordinary cereal and blueberry 18.
Lunch: 60g vegetable salad, 50g boiled chicken breast, 7 small sausages, 2 bananas 1 root, 2 strawberries, and boiled eggs 1 piece.
Dinner: two slices of lettuce, 50g of boiled chicken breast, 2 slices of boiled cabbage and an orange.
Wednesday 04
Breakfast: one cup of ordinary yogurt, 30g of ordinary cereal and 2 raspberries.
Lunch: 80g vegetable salad, 2 raspberries, 4 mushrooms, 4 tomatoes and 50g boiled chicken breast.
Dinner: ordinary 100g, boiled chicken breast 50g, poached eggs, 2 raspberries, 4 mushrooms and 2 slices of lettuce.
05 Thursday
Breakfast: a boiled egg, 16 blueberries and a cup of coffee.
Lunch: Boiled chicken breast 50g, deodorized, a tomato, grapes and fruit.
Dinner: one cucumber, one tea egg and one cup of honey scented tea without sugar.
Friday 06
Breakfast: a boiled egg, a slice of toast, two strawberries and a cup of yogurt.
Lunch: two boiled eggs, a cup of coffee, 50g boiled chicken breast, grapes and fruit.
Dinner: steak, tomato-based vegetable salad, kimchi.
Saturday
Breakfast: one boiled egg, 16 blueberry and tomato.
Lunch: two boiled eggs, spinach and tomatoes.
Dinner: 50g boiled chicken breast, green salad and toast.
08 Sunday
Breakfast: a boiled egg, a slice of toast and a cup of yogurt.
Lunch: a boiled egg, two pieces of toast and a cup of coffee.
Dinner: green vegetable salad, boiled chicken breast 100g.
Exercise training 0 1 As the saying goes, keeping your mouth shut, keeping your legs open, a healthy diet and proper exercise can speed up your weight loss.
Relax and lie on the ground, put your feet together and stick your hands on the ground at both sides of your body, inhale, tighten your abdominal muscles, lift your feet and bend your knees, and keep your hands straight. Raise your head with your hands and feet, keep breathing naturally, feel the contraction and tension of your body muscles, and keep your movements around 10~20 breaths, then relax your muscles and slowly lower your head and limbs.
Keep your feet together and straight, put your hands flat, tighten your abdominal muscles, inhale, lift your hands up, pull your upper body up, keep your back at a 30-degree angle with the ground, keep breathing naturally, and keep your movements at about 10~20 breaths.
Keep your body up at an angle of 30 degrees, keep your feet straight and keep an angular distance of 45 degrees from the ground, then straighten your right foot, bend your left foot, hold your left knee with your hands, and keep breathing naturally for about 10~20 times. Then switch to the other side and repeat the action just now.
Inhale, straighten your legs, straighten your hands to the top of your head, hold your chest high, and keep your movements around 10~20 breaths.
Then exert your abdominal muscles, bend your legs, retract your hands, keep your thighs and upper body as close as possible, curl up, hold your legs with your hands, lower your head, and keep your natural breathing action for about 10~20 breaths.
Straighten your legs, bend your left foot on the ground, straighten your right foot up, and stretch your arms forward to keep parallel with your right foot. Keep the movement for about 10~20 breaths, and repeat the movement again.