Look at my seven-day egg method. It seems different from what you said. . .
Let's send an egg-based recipe below. Why should eggs be given priority? Not much to say about her nutrition. In addition, 1 cooked eggs contain 80 calories (only eating protein has lower calories), but when we digest and absorb them, our intestines and stomach consume 92 calories. Therefore, eating 1 boiled egg makes our stomach feel fuller, but actually reduces 12 calories for us. Eating more cooked eggs is good for losing weight. One more thing to add, if food containing protein is eaten with starch, it will make the body feel full for a long time (prolonged digestion time), so it should be used in the initial diet, but it should not be eaten like this all the time. On the one hand, it will increase the digestive burden, and on the other hand, it will cause garbage deposition in the body, which is not conducive to health. The intake of this set of recipes is relatively low, in order to see obvious effects in the early stage of weight loss and give yourself motivation and confidence! I have to change my recipe after losing 5 pounds ~
Monday:
Breakfast:
Boiled eggs 1 (about 4 1 calorie)
Whole wheat toast 1 slice (about 172 calories)
Grape 1 serving (2 pairs of about 45 calories)
Black coffee 1 cup (0 calories)
Lunch:
Whole wheat toast 1 slice (about 172 calories)
Eggs, protein, 1 (about 15 calories)
Black coffee 1 cup (0 calories)
Dinner:
Black coffee 1 cup (0 calories)
Eggs, protein, 1 (about 15 calories)
Vegetable salad 1 serving (about 60 calories)
Kimchi 1 small portion (containing a small amount of spicy oil, about 70 calories)
Snacks:
Chocolate 1 small piece (only before noon, 55 calories)
Description: The total calorie intake is 645 calories. If you feel hungry, you can eat fruit. The calories of ordinary apples are 50-65 calories, and you can supplement yourself by eating one at a time. Pickles are sold in the supermarket in Vuormaa. If cholesterol is high, breakfast eggs can be replaced with tofu, or just eat protein; Coffee without sugar and milk; Also pay attention to drink plenty of water.
Tuesday
Breakfast:
Boiled eggs 1 (about 4 1 calorie)
Whole wheat toast 1 slice (about 172 calories)
Grape 1 serving (2 pairs of about 45 calories)
Black coffee 1 cup (0 calories)
Lunch:
Whole wheat toast 1 slice (about 172 calories)
2 eggs, medium and protein (about 30 calories)
Black coffee 1 cup (0 calories)
Grape 1 serving (2 pairs of about 45 calories)
Dinner:
Tomato salad 1 serving (about 60 calories)
Black coffee 1 cup (0 calories)
Kimchi 1 serving (70 calories)
Steak 1 small portion (less than 2 ounces, less fat and less oil, about 180 calories)
Description: The total calorie intake is 8 15 calories. You can eat 2 egg whites at noon and steak at night. With a whole week's diet, you can give your body enough nutrition and achieve the effect of slimming.
Wednesday
Breakfast:
Grape 1 serving (2 pairs of about 45 calories)
Boiled eggs 1 (about 4 1 calorie)
Black coffee 1 cup (0 calories)
Lunch:
Black coffee 1 cup (0 calories)
Tomato 1 (about 24 calories)
Green vegetable salad 1 serving (about 60 calories)
Grape 1 serving (about 45 calories)
Dinner:
2 eggs, medium and protein (about 30 calories)
Kimchi 1 serving (about 70 calories)
Black coffee 1 cup (0 calories)
Tomato salad 1 serving (about 60 calories)
Sliced mutton 1 (about 200 calories)
Description: The total calorie intake is about 575 calories. Mutton should be degreased and peeled ~ the practice of mutton is to steam it with soy sauce ~ eat fruit when you are hungry. . . Two 45-calorie grapes and one 55-calorie apple, hehe.
Another misunderstanding of eating eggs:
Eating by mistake 1: cooking with sugar;
People often like to boil eggs with sugar. In fact, this is an unscientific way to eat. Amino acids in egg protein will form a combination of fructose and lysine, which is not easily absorbed by human body.
Miseating 2: eating with rabbit meat;
Because rabbit meat tastes sweet, sour and cold, while eggs taste sweet and slightly cold, if they are eaten together, the bioactive substances in them will react, thus stimulating the intestines and causing diarrhea.
Miseating 3: with soy milk:
Soybean milk contains trypsin. If it is combined with ovalbumin in egg white, it will cause the loss of nutrients and reduce the nutritional value.
Thursday's:
Breakfast:
Grape 1 serving (2 pairs of about 45 calories)
Black coffee 1 cup (0 calories)
Boiled eggs 1 (about 4 1 calorie)
Lunch:
Grape 1 serving (2 pairs of about 45 calories)
Vegetable salad 1 serving (about 60 calories)
Banana 1 (about 1 17 calories)
Black coffee 1 cup (0 calories)
Dinner:
Black coffee 1 cup (0 calories)
1 serving of natural cheese (about 85 calories)
2 eggs, medium and protein (about 30 calories)
Spinach 1 serving (about 45 calories)
Dim sum:
Beef jerky (1 about 160 calories)
Caption: Today is a day with less calories, but there are snacks beef jerky to eat! The total calorie intake is about 628 calories. Cheese should be small, spinach can be fried with garlic and put a little oil, because moderate intake of oil will not be harmful to the body, and insufficient intake of oil will be harmful. Oil has many important physiological functions, such as providing heat energy for the body, promoting the absorption of fat-soluble vitamins, providing unsaturated fatty acids, and participating in cell structure. Unsaturated fatty acids are beneficial to improve blood lipid composition and prevent arteriosclerosis. Vegetable oil has a high content of unsaturated fatty acids, so you should eat more vegetable oil and less animal oil.
Friday
Breakfast:
Tomato 1 (about 24 calories)
Grape 1 serving (2 pairs of about 45 calories)
Boiled eggs 1 (about 4 1 calorie)
Black coffee 1 cup (0 calories)
Lunch:
Tomato 1 (about 24 calories)
Spinach 1 serving (about 45 calories)
Black coffee 1 cup (0 calories)
2 soft-boiled eggs (about 4 1 calorie)
Dinner:
Black coffee 1 cup (0 calories)
Whole wheat toast 1 slice (172 calories)
Vegetable salad 1 serving (about 60 calories)
Fish 1 serving (about 260 calories)
Description: The total calorie intake is about 7 12 calories. Eat some fish in the evening. Oh, hey, fish is a good thing. It is rich in animal protein, calcium, phosphorus and vitamins A, D, B 1, B2, etc. It is higher than animal meat such as pork and chicken, and is easily digested and absorbed by human body. Its absorption rate is as high as 96%. Because of its fine muscle fiber, containing a lot of soluble gel-forming substances, its structure is soft, which is more suitable for patients and middle-aged and elderly people to eat. Fish also contains a variety of unsaturated fatty acids unique to aquatic animals, which can reduce cholesterol and triglycerides, prevent blood coagulation, and have a good effect on preventing coronary heart disease and cerebral hemorrhage. The specific data are as follows: per100g crucian carp meat contains 452kJ of calories, protein 17. 1 g, 2.7g of fat, 3.8g of carbohydrate, 0.7g of vitamin A17g of thiamine, 0.09mg of riboflavin and 2.5g of nicotinic acid.
In addition, many food advertisements emphasize that DHA can make children smart, and DHA in fish is very rich. However, DHA is a highly unsaturated fatty acid, which is easily oxidized. Therefore, the sooner you buy the fish, the better. When cooking, it is best to steam or bake, or use seafood salad which is very popular abroad, and try to avoid frying, so as to retain DHA to the maximum extent.
Saturday
Breakfast:
Boiled eggs 1 (about 4 1 calorie)
Grape 1 serving (2 pairs of about 45 calories)
Black coffee 1 cup (0 calories)
Lunch:
2 eggs, medium and protein (about 30 calories)
Fruit salad 1 serving (about 60 calories)
Dinner:
Vegetable salad 1 serving (about 60 calories)
Black coffee 1 cup (0 calories)
Steak 1 serving (less than 2 servings, less fat and less oil, about 180 calories)
Snacks:
Chocolate 1 small piece (about 55 calories, eat at noon or in the morning)
Note: Today is the day with the lowest calorie intake in a week. The total calorie intake is only about 526 calories, but there are steaks to eat and chocolate as a reward for persistence ~
Grapes are eaten almost every day in the recipe. Now let's talk about grapes, yeah ~
The most important thing is sugar. Generally, grapes contain 8%- 15% sugar (Wikipedia says it is 15%-30%). In the case of high sugar content, the calories of two grapes are 8 1 calorie, calculated by the low sugar content in domestic nutrition books). These sugars are synonymous with energy, and sugar is also an appetite. In addition, sugar is also thought to stimulate the brain to release endorphins, which will make you feel high, so that you don't have to eat to make yourself happy. But the effect of sugar is short-lived. It digests too fast, so the blood sugar will drop again soon, and you will be hungry again. So what should we do? Do you want to continue eating sugar? Of course not! ! In fact, as long as soluble fiber containing starch, protein and fruits and vegetables is added to the diet, a certain blood sugar content can be maintained, which is why I add bread and toast, protein, fish and vegetable salad to my diet.
In addition, grapes also contain various organic acids (malic acid, tartaric acid and a small amount of citric acid, succinic acid, gallic acid, oxalic acid, salicylic acid, etc. ), and minerals, as well as various vitamins, amino acids, protein, carbohydrates, crude fiber, calcium, phosphorus, iron, carotene, thiamine, riboflavin, nicotinic acid, ascorbic acid and so on. Especially, modern medicine has found that grape skins and grape seeds contain antioxidant resveratrol, which has a positive preventive and therapeutic effect on cardiovascular and cerebrovascular diseases. Eating more grapes, drinking grape juice and drinking in moderation are good for human health.
Sunday
Breakfast:
Black coffee 1 cup (0 calories)
Grape 1 serving (2 pairs of about 45 calories)
Boiled eggs 1 (about 4 1 calorie)
Lunch:
Black coffee 1 cup (0 calories)
Chicken breast 1 (2 10 kcal)
Tomato 1 (about 24 calories)
Grape 1 serving (about 45 calories)
Dinner:
Fruit salad 1 serving (about 60 calories)
Vegetable soup 1 serving (about 24 calories)
1 serving Chinese cabbage (about 48 calories)
Snacks:
Beef jerky (1 about 160 calories)
Description: The total calorie intake is about 657 calories. Let's have some chicken for lunch today ~ From the analysis of nutritional value, chicken contains 74% water, 22% protein, 2.2% protein, 13mg calcium, 190mg phosphorus, 1.5mg iron and so on. Chicken is also rich in vitamin A, especially chicken.
Chicken is not only low in fat (high in chicken skin fat). . . ), and the fat contained is mostly unsaturated fatty acids, so it is an ideal protein food for children, middle-aged and elderly people, patients with cardiovascular diseases and people who are physically weak after illness.
Here is a reminder:
Simply using diet control to limit dietary calories, especially when using a very low-calorie diet (400-800 calories per day), the weight loss speed is faster, but it is difficult to persist, and the weight loss effect is not lasting, and even a series of side effects such as dehydration, syncope and even death may occur. Excessive dietary calorie control of teenagers sometimes leads to anorexia nervosa. The reason why excessive restriction of dietary heat energy can't continue to lose weight is because the human body has internal control mechanism, and the control part may be located in the hypothalamus. When the dietary heat energy is excessively restricted, the body fat will be maintained at a certain level during the adjustment, which can produce energy-saving effect by reducing the resting metabolic rate, especially when the diet is repeatedly controlled; Further restriction of dietary energy has no effect on this internal control and regulation mechanism, thus significantly reducing the efficiency of limiting weight loss. In addition, when the weight drops to the maximum, it is more difficult to lose weight further, which often makes dieters lose confidence, return to the original diet, and eventually lose weight.
So finally, it is suggested that diet and exercise should be combined to achieve the best weight loss effect and lose weight healthily ~