Fitness, running, the most weight loss.
1, pay attention to breakfast and cannot be ignored.
2. Pay attention to the collocation of coarse grains flour and rice, fruits and vegetables and vegetarian dishes.
3. It varies from person to person, giving full consideration to the sex, age and physical condition of the weight-loss object.
4. Avoid eating all snacks and things high in sugar, fat and oil during weight loss. It's best to eat less, never eat supper and eat less snacks.
5, eat three meals (eight full), but don't overeat, and pay attention to chewing more when eating, chewing slowly can avoid eating too much food.
6. strenuous exercise (walking or bowling) is not allowed during weight loss.
Diet 1:
Breakfast pumpkin medlar rice porridge, fried eggs, assorted pickles.
Chinese braised beef, cold spinach, vegetable fried cabbage, half steamed bread.
Dinner, melon sparerib soup, carrots, green peppers, shredded potatoes, cold tomato paste.
Diet 2:
One steamed waxy corn, 1 poached egg and a glass of milk for breakfast.
Chinese tomato beef noodles (only half of the noodles), cold kelp, shredded carrots.
Dinner, bean sprouts and fish balls soup, vegetable fried loofah, baked sweet potato 1.
Diet 3:
Breakfast with a glass of milk and egg pancakes (not crispy in the middle) 1.
Fried green pepper with bean skin, shredded chicken with cucumber, mushroom and rape.
Dinner, garlic mixed with beef sauce, chilli fried bitter gourd, shredded green vegetables and vermicelli soup.
Weight loss diet 4:
For breakfast, a bowl of black sesame and red bean porridge, a tea egg and a cold radish side dish.
Chinese stewed carrot, white radish and mutton 1 bowl, coriander mixed with shredded tofu 1 small plate and half a steamed bread.
Dinner 1 large bowl of noodles with red dates, medlar and black-bone chicken soup (including a few pieces of chicken and 50g of dried noodles, 1 a handful of dishes and several mushrooms).
Weight loss diet 5:
The practice of frying rapeseed with dried laver: 200 grams of rapeseed, washed and cut into long sections, and fried with oil. Then add 50 grams of dried seaweed soaked in warm water, add appropriate amount of chicken soup to stir fry, add salt and monosodium glutamate, thicken and serve. Rapeseed diuresis and dehumidification, dried rice tonifying kidney yang, chicken soup tonifying deficiency and benefiting qi all play a role in making facial edema subside.
1, vegetables
Spinach can promote blood circulation, make the legs far away from the heart absorb enough nutrition, balance metabolism, and play the role of detoxification and stovepipe.
Celery celery contains a lot of calcium and potassium, which can reduce the water accumulation in the lower body.
Tomatoes often eat fresh tomatoes for diuresis to eliminate leg fatigue and reduce edema. It is better to eat tomatoes raw.
Cabbage contains a lot of calcium and vitamin C, which can improve the metabolic rate.
2. Cucumber eggs
One of the long-standing weight-loss recipes, a friend summed up a specific plan to achieve the fastest weight-loss effect through this method. She has successfully lost weight 10 kg in a week. Most importantly, in the first week, you can only eat boiled eggs and cucumbers. You can eat to your full, but don't feed yourself!
The specific diet plan of cucumber and eggs in the first week
Morning: one egg (you can eat tea eggs) and one cucumber.
Noon: one egg (you can eat tea eggs) and one cucumber cold dish.
Evening: One or two cucumbers and a cold cucumber dish.
You can eat something else in the second week
From the second week, you can eat some boiled or steamed meat and vegetables, but don't put oil in it. After four o'clock in the afternoon, you can only eat eggs and cucumbers.
You can drink soybean milk and milk, it is recommended to drink it in the morning, and you can also eat some fruits, except bananas!
OL 7 kinds of foods to quit to lose weight Some diet foods in the basket.
3. Baked cabbage with vinegar
Cabbage is the main ingredient, green and red pepper blocks and dried seaweed are the ingredients. Chinese cabbage is rich in inorganic salts such as calcium, iron and vitamin C. It will release more heat. Adding green and red pepper blocks and dried seaweed can not only increase the content of inorganic salts such as calcium and phosphorus, but also make dishes have the characteristics of color, fragrance, taste and shape.
Characteristics of vinegar-baked Chinese cabbage;
"Vinegar" can keep vitamin C in Chinese cabbage from being destroyed. In addition, the combination of vinegar and sugar makes Chinese cabbage sweet and sour. Chinese cabbage contains protein, which is close to the protein needed by human body, but it is extremely low in fat and rich in inorganic salts and vitamins. It is an ideal dish for obese people to lose weight.
Ingredients of vinegar-baked Chinese cabbage;
Ingredients: cabbage heart 400g.
Materials: green and red pepper 15g, dried seaweed 15g.
Seasoning: vinegar, cooking oil, pepper, balsamic vinegar, sugar, refined salt, starch, sesame oil, Shaoxing wine, monosodium glutamate and shredded ginger.
Preparation method of vinegar-fried Chinese cabbage;
Cut the cabbage into pieces, cut the pepper into water chestnut pieces, and the dried seaweed will be cooked. Add base oil to the frying spoon, heat it on the fire, enlarge and fry the peppers until cooked, and then take them out. Add pepper, dried rice, shredded ginger and shredded cabbage, stir-fry moderately, add vinegar to cook slightly, add sugar, add a little soup, add refined salt, Shaoxing wine and monosodium glutamate, simmer for a while, thicken, and pour sesame oil out of the frying spoon.
4. Mushrooms
Contains inorganic substances, vitamins and protein. And is a good slimming and beautifying food.
Mushrooms contain a lot of plant fiber, which can prevent constipation, diabetes and colorectal cancer and reduce the cholesterol content in the blood. Moreover, mushrooms are low-calorie foods that can prevent obesity. Of course, it is very beneficial to health and even beauty.
But eating mushrooms every day is easy to get bored, and it doesn't matter. Here are some mushroom recipes:
Total heat of stewed mushrooms (164 kcal)
Materials:
............. mushroom 40g Pleurotus citrinopileatus 20g.
............. vermicelli 30g spinach ............. 20g.
Onion ............. 10g carrot ...........10g.
Garlic, ................, 2 cloves of soy sauce, ............, 2 tablespoons.
Sesame, pepper ... some sesame oil, cooking oil ... some.
Total calories of sauteed mushrooms with garlic (123 kcal)
Materials:
Mushrooms, ..............., 3 Pleurotus citrinopileatus and .......... 40g.
Tricholoma matsutake ............ 50g garlic ................. 3 petals.
Cooking oil ... 1.5 tbsp salt, pepper ... some.
Some parsley and ..............
Total calories of mushroom tofu hot sauce soup (143 calories)
Materials:
Pleurotus citrinopileatus ........... 60g beef ............... 20g.
Tofu ............... moderate amount of green onion ............... 1.
Chili .............. 1 Chili sauce ............... 5g.
Tommy Walter .............. 1 cup
[Edit this paragraph] Exercise diet
The food we eat contains three nutrients: protein, fat and sugar, which are oxidized by oxygen inhaled into the body, producing "energy" and providing new cells. In order to complete the "metabolism" of the human body; If there is insufficient oxygen, this oxidation cannot be completely completed, and fat cannot be completely "burned" and will naturally accumulate in the body; Because of being fat. Oxygen-enriched slimming is the most fundamental way to lose weight. In real life, there are almost no fat people in oxygen-rich areas such as mountainous areas and rural areas. Of course, with sufficient oxygen, the vitality and "longevity" of new cells will be better, and the skin will be better!
[Edit this paragraph] Recommended: a week to lose weight.
Monday:
Breakfast: a piece of bread, coffee and apples.
Lunch: rice (a small bowl), fried potatoes and shredded green peppers, and a raw cucumber seaweed soup.
Dinner: boiled shrimp (several), cooked tofu, cold raw onion and celery.
Tuesday:
Breakfast: porridge (a small bowl), bread (a slice) and grapes.
Lunch: Crucian carp radish bean curd soup, boiled eggs (1), vegetable salad.
Dinner: mung bean porridge (a small bowl), steamed bread (one), raw tomato sauce and a raw cucumber.
Wednesday:
Breakfast: oolong tea, monkey peach.
Lunch: roasted bamboo shoots, cold broccoli and a boiled egg.
Dinner: boiled shrimp (several), cooked tofu, cold raw onion and celery.
Thursday:
Breakfast: rice porridge (a small bowl), whole wheat bread (a slice) and an orange.
Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.
Dinner: corn porridge (a small bowl), steamed bread (one), roasted asparagus and a raw cucumber.
Friday:
Breakfast: a boiled potato, coffee and apples.
Lunch: rice (a small bowl), stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
Saturday:
Breakfast: cereal (a small bowl), oranges.
Lunch: a boiled egg, roasted sea fish, fried vegetables with mushrooms.
Dinner: sweet potato porridge (a small bowl), cold spinach and cake (one or two)
Sunday:
Breakfast: a small piece of bread, green tea and apples.
Lunch: carrot, celery fried pork liver, boiled egg (1), tomato soup.
Dinner: mung bean porridge, garlic mixed with kelp, steamed bread (1 2) and a raw cucumber.
[Edit this paragraph] The calorie content of various foods.
staple
Food Name Cooking Weight (grams) Food Name Cooking Weight (grams)
Dry rice 1/4 bowls, 50 dumpling wrappers, 4 pieces, 37
Porridge 1/2 bowls 100 Wonton skin 7 pieces 35
Noodles 2/5 bowls 50 taro 4/5 bowls 66
Noodles 3/2 Bowl 57 Potato (Block) 3/4 Bowl 104
3/5 bowls of rice noodles and 76 potato chips 14
3/2 bowl of instant noodles 69 Fan Ji (white heart) 1 bowl 138
2/5 bowls of instant rice noodles 50 Fan Ji (red heart) 1 bowl 138
Onion cake 1/4 slices 37 corn 3/2 bowls 68
Steamed bread 1/3 33 corn (canned pulp) 2/5 bowls 98
Baked cake 1/3 25 corn (canned grain) 7//kloc-0 0 Bowl 94
Whole wheat bread 1 piece 32 lotus seeds (dry) 12 pieces 36
Toast (white) L tablets 28 mung beans 1/2 bowls 58
Radish cake 1 82 winter flour 7/l0 bowl 127
Pig blood cake L piece 45 red beans 6/ 10 bowl 46
Steamed bread skin 4 6 1 soybean 1/5 bowls 34
garden stuff
Name, quantity and cooked weight of food (grams)
2 yuan 3/4 bowl of bitter gourd 4 18 one dish, 2 bowls, 246
Wax gourd 2 3/4 bowls of leek 4 bowls of 426
2 3/4 bowls of white bamboo shoots 38 1 4 bowls of green asparagus 335
2 bowls of bamboo shoots 332 pieces of laver 8 pieces 35
Spinach bowl 280 green beans 1 and 1/4 bowls 276
Cucumber L Bowl 2 14 Broccoli 2 and 1/4 Bowl 280
2/3 bowls of dried radish 10 1 carrot l and 1/4 bowls 237
2 bowls of white radish 262 mung bean sprouts 2 bowls 2 14
Korean Lai 2 yuan Bowl 348 Mushrooms 182
Qingjiang cabbage 3 1/4 bowls of 346 mustard tuber 170
Fenugreek 2 1/2 Bowl 476 Onion 1 3/4 Bowl 1 12
Hualai 2 bowls 1/4 bowls 260 peas English 2 bowls 17 1
Celery 2 yuan 1/4 bowls of 362 spring vegetables 2 yuan 1/4 bowls of 228
Cabbage 3 Bowls 430 Cabbage 2 Bowls 226
Cucumber 3 3/4 Bowl 484 Garlic Seedlings 1 Bowl 180
Eggplant 2 3/5 broken 286 kidney beans 2 bowls 205
Miaoyincai 2 bowls with 286 peas 7/l0 bowls with 85 peas.
Green peppers, 2 4/5 pieces, 300 edamame 1/3 bowls, 56
Sea area 3 1/5 items 352 huangdou 6 23
fruit
Name, quantity and weight of food (g)
Carambola 1 286 Mango (with skin) 2 182
Bayao (Da) 3/4 1 18 cantaloupe 1/4 333
Litchi 5 capsules 190
apple
1 190
Longan 10 220 banana l root 127
Melon L 1/4 308 grape 20 grains 205
Two batches of 300 oranges, 12 pieces of 320 oranges.
Two Liu Ding 300 peaches, two peaches 250 peaches.
Papaya 2/5 1 18 pear L 1/2 235
Casing 1/3 205 pineapple 1 and 1/3 280
4 tomatoes, 42 1 watermelon (with skin), 2 slices, 6 15.
Grape sets 1 333 lotus mist 4 308
[Edit this paragraph] The role of dietotherapy and medicated diet
Common medicinal diet for weight loss
(1) Strengthen the spleen and promote diuresis. Coix seed porridge, red bean porridge, Poria porridge, reed root porridge, winter melon porridge, flat bean porridge, cold asparagus, spleen-strengthening cake (orange peel, lotus leaf, hawthorn, fried malt) and so on. It is used for obesity due to spleen deficiency and dampness.
(2) Reduce blood fat and promote digestion. Corn beard drink, corn porridge, radish porridge, hawthorn porridge, lotus leaf porridge, coix seed windbreak porridge, Alisma orientalis porridge, three cents rice (hawthorn, malt, rice sprouts), shepherd's purse mixed with tofu, stewed mushrooms (mushrooms, mushrooms), cold celery, celery fried mushrooms and so on. It can be used for treating obesity cream.
(3) Eliminating phlegm and lowering blood fat. Apricot aged barley porridge, mustard porridge, fungus soup, radish soup, etc.
(4) diarrhea and laxative. Rhubarb rice, diarrhea porridge, etc.
(5) It is beneficial to warm and tonify yang qi. Fuzi mutton soup, raw wolfberry cake, etc.
Fat-consuming diet
(1) Mild obesity. The daily total calorie intake is 1600 calories.
Breakfast: 50 grams of refined flour (equivalent to 75-78 grams of steamed bread), 250 grams of light soybean milk, 20 grams of pickles or dried radish.
Chinese food: rice 100g, lean meat 50g, dried bean curd 50g and vegetables 250g.
Dinner: rice 75g, lean pork 50g, dried bean curd 50g, vegetables 250g, vegetable oil 10g.
(2) Moderate obesity. The total calorie intake per day is 1400 kg.
Breakfast: 50 grams of refined flour, 250 grams of light soybean milk and 50 grams of salted eggs.
Chinese food: 75g of rice, 50g of lean meat, 50g of dried bean curd and 200g of vegetables.
Dinner: 50 grams of rice, 50 grams of lean pork, 25 grams of dried bean curd, 200 grams of vegetables, vegetable oil 10 grams.
(3) Severe obesity. The total calorie intake per day is 1200 kg.
Breakfast: 50 grams of refined flour, 250 grams of light soybean milk, 20 grams of pickles or dried radish.
Chinese food: rice 75g, lean pork 50g, vegetables 200g, vegetable oil 10g.
Dinner: 50 grams of refined flour, 25 grams of lean pork, 50 grams of dried bean curd, vegetables 100 grams, vegetable oil 10 grams.