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Lose weight, eat scientifically and eat three meals.
Lose weight, eat scientifically and eat three meals.

Eating three meals scientifically to lose weight is a matter that many people have been paying attention to. Scientific methods of losing weight can play a better role in losing weight. Next, I collected some information about three meals in a scientific diet to lose weight. Let's have a look!

Three meals of scientific diet for losing weight 1

Dietary principles of breakfast

Remember two words: rich, eat breakfast like a king. "Abundance" is reflected in the diversity of ingredients and collocation, such as staple food, protein, fruits and vegetables, nuts, milk and so on, to meet your nutritional needs. Meanwhile, everyone must have breakfast on time. Breakfast helps to improve work efficiency, promote the recovery of metabolism and avoid diseases caused by skipping breakfast.

Lunch diet list+principle lunch diet list

In the choice of lunch ingredients, most of them coincide with breakfast, but the choice of lunch ingredients is wider and more diverse than breakfast.

1. Staple food: brown rice, whole grain rice, quinoa, millet and other rice are the main foods, while buckwheat noodles and pasta are the main foods. Occasionally, corn, potatoes, sweet potatoes and purple potatoes can be used as staple foods.

2. protein: More choices, including all soybeans, such as mung beans, peas, chickpeas, black beans, kidney beans, mung beans and red beans; In protein, besides the common red meat (beef and mutton, donkey meat, chicken and lean pork), the choice of seafood such as fish is wider than breakfast, and everyone can choose any kind of fresh shrimp and fish.

3, fruits and vegetables: almost all fresh green leafy vegetables and fruits, try to eat fruits with high sugar content during the day.

4, beneficial fat: you can choose some foods, such as salmon, meat and so on. ; Good fats are also reflected in edible oil. Whether it is to gain muscle or lose fat, there is no need to completely abandon edible oil. This kind of food is tasteless, which is not conducive to gaining muscle and reducing fat. Rapeseed oil, olive oil, coconut oil and linseed oil are all good healthy oils.

The principle of lunch diet

Do not have enough food, refuse high-fat takeout (not to say that many cities have some good healthy takeout meals), refuse to "eat less" and "eat late" (eat lunch until 2 or 3 pm), and resolutely oppose "overeating" without breakfast at noon.

1, staple food: similar to lunch; The staple food can refer to breakfast.

2. protein: Reference lunch.

3. Vegetables: Vegetables are OK.

4. Fruits: Try to choose low-sugar fruits, such as grapefruit and yacon. If you eat dinner late, it is recommended to finish the fruit you want during the day.

5, beneficial fat: nuts are generally eaten during the day, and healthy cooking oil can still be added to the food cooked at dinner.

Dinner diet principle

1, there is no need not to eat carbohydrate staple food for fat-reducing dinner, let alone dinner;

2. In order to improve satiety and reduce carbohydrate intake, eat more vegetables and meat protein for dinner;

3. Try to reject high-sugar fruits.

Lose weight, eat scientifically, eat three meals on the first day 2

Breakfast: a boiled egg, a slice of whole wheat toast and a cup of wheat germ milk.

Lunch: A vegetarian jiaozi and a glass of honey water.

Dinner: a bowl of millet porridge and an apple.

Support slimming exercise: appropriately strengthen training, such as increasing running speed and increasing 60 minutes to relieve aerobic exercise.

Nutritional analysis: Apple is rich in vitamins and minerals, as well as dietary fiber and pectin, which can regulate intestinal flora, promote defecation and prevent leg edema.

the next day

Breakfast: four soda cakes, a glass of milk and a kiwi fruit.

Lunch: half a bowl of germ rice and a plate of bitter gourd scrambled eggs.

Dinner: a fruit salad and a cabbage soup.

Support slimming exercise: change the content of exercise, such as swimming and skipping rope, and strengthen flexibility training.

Nutritional analysis: Bitter gourd is a good weight loss product for clearing away heat and toxic materials. Bitter gourd can effectively decompose the body's fat and toxins, and then excrete them.

the third day

Breakfast: one boiled egg and one grapefruit.

Lunch: half a bowl of germ rice and a cold cucumber.

Dinner: a boiled chicken breast and a fruit salad.

Support slimming exercise: 30 minutes of intensive training, such as slow cycling, plus 30 minutes of soothing aerobic exercise, such as slimming exercise.

Nutritional analysis: Propanolic acid contained in cucumber can inhibit the conversion of sugar into fat. In addition, the cellulose in cucumber is beneficial to promoting intestinal peristalsis and lowering cholesterol.

The fourth day

Breakfast: a cup of skim milk oatmeal and an apple.

Lunch: a small bowl of chicken soup and a fruit salad.

Dinner: a plate of tomatoes, four almonds and a cucumber.

Support slimming exercise: jogging or brisk walking for at least 30 minutes twice, with aerobic soothing exercise.

Nutritional analysis: tomatoes are low in calories and rich in water and dietary fiber, which not only makes people feel full easily, but also promotes the discharge of metabolic waste.

Fifth day

Breakfast: a cup of wheat germ milk and two slices of whole wheat toast.

Lunch: half a bowl of germ rice and one vegetable soup.

Dinner: one boiled egg and one apple.

Support slimming exercise: jog barefoot for 20-30 minutes on the flat ground, adhere to flexibility training and gradually increase the intensity. Plus some strength training, such as leg lifts.

Nutritional analysis: Wheat germ is rich in vitamin E, which can resist oxidation, delay aging and improve immunity. Whether it is a diet meal or a normal food, it is a very good healthy meal.

sixth day

Breakfast: a boiled egg, a slice of whole wheat toast and a cup of coffee.

Lunch: one rice porridge and one spinach.

Dinner: veal steak and an apple.

Support slimming exercise: change the content of exercise, such as riding a bike or climbing mountains, and strengthen training.

Nutritional analysis: Spinach contains high fiber, which helps digestion, promotes intestinal peristalsis and can treat constipation.

Theoretical knowledge of slimming

To solve the edema and obesity caused by excessive intake of salt and sodium, the first diet menu to be implemented is to eat more foods rich in potassium. Because there is a certain proportion of sodium and potassium in the body, the more sodium and potassium, the less relative potassium. Moreover, potassium also has the function of maintaining constant endocrine and smooth lymphatic blood circulation, and is an indispensable nutrient for growth and repair.

Potatoes: They are rich in potassium and vitamin C, and have low calories when baked.

Carrots: Fresh vegetables are rich in potassium. For example, a cup of carrot juice contains nearly 800 mg of potassium.

Avocado: Like bananas, it tastes a little artistic, because it is not only rich in potassium, but also rich in protein, fat, fiber and calories.

Banana: Although it is a little high in calories, it contains a lot of potassium and low in fat, so you can choose it yourself.

Oranges: Not only potassium, but also vitamin C. Drinking juice is not only thin but also beautiful.

Beans: green beans, peas or lentils not only contain potassium, but also have higher protein content than other plant foods.