The loss of three meals a day is 65,438+00 A Jin months. There are many girls who like to eat, but they can't stand their bodies. So how can we eat happily and lose weight? It's actually quite simple. You don't need to go on a diet or avoid eating. You only need to follow the diet of three meals a day to ensure that you lose weight 10 kg a week. Let's share the recipes for three meals a day and the monthly weight loss 10 kg and related information.

Eat three meals a day and lose weight every month 10 kg. Eat three meals a day according to the prescribed diet. Generally, it is necessary to reduce the intake of greasy and oily food, avoid serious fat accumulation symptoms, and also achieve certain auxiliary slimming effect. After the diet is reduced, the body fat will be consumed to varying degrees.

So most people can achieve the effect of slimming. If the metabolic rate is faster, the weight loss rate is faster, which can reach 10 kg in a month. But for people with slow metabolism, the speed of slimming is also relatively slow, generally only about 3 kg to 5 kg a month.

In the case of eating diet meals, it is necessary to actively cooperate with some aerobic exercises, such as running, skipping and swimming. It can help the body burn fat quickly during exercise, help to improve the symptoms of fat accumulation, and also achieve the effect of losing weight quickly. Physical obesity is more serious.

People can also lose weight quickly through medical cosmetic surgery. For example, liposuction can quickly extract body fat and improve the symptoms of fat accumulation in waist, abdomen, legs, buttocks and other parts.

Diet: three meals a day. Diet: 10 kg. Two diet meals are provided on Monday.

Breakfast: a cup of whole wheat soybean milk, a boiled cabbage and a steamed yam.

Rice: Some grapes.

Lunch: a bowl of black rice, a little steamed fish, almonds mixed with spinach.

Meal: one cup of yogurt and half a banana.

Dinner: a steamed sweet potato, a bowl of tomato, seaweed and egg soup, and a sesame sauce mixed with oily wheat.

Tuesday diet menu

Breakfast: a glass of milk, a steamed sweet potato, an apple and some almonds.

Rice: Some grapes.

Lunch: a bowl of rice, some garlic and broccoli, and cold shredded chicken and amaranth.

Rice: One peach.

Dinner: a bowl of millet and red date porridge, a piece of Flammulina velutipes mixed with cucumber (shredded cucumber, more sesame sauce, a little sweet and sour, a little refined salt monosodium glutamate), fried melon with shrimp.

Wednesday diet menu

Breakfast: milk oatmeal, some nuts and an apple.

Rice: A few red dates and a cup of yogurt.

Lunch: a bowl of red bean rice, shredded beef, shredded onion and carrot, celery and bean sprouts.

Dinner: An orange.

Dinner: a bowl of corn and pumpkin porridge, a purple cabbage mixed with sweet pepper and cucumber, garlic and spinach.

Thursday diet menu

Breakfast: a bowl of corn and pumpkin porridge, an egg, sesame sauce mixed with shredded fungus and cucumber.

Meal: Some cherry tomatoes and a cup of yogurt.

Lunch: a bowl of red dates and brown rice, a portion of shredded konjac mixed with broccoli, shrimp, lettuce and diced papaya.

Rice: One peach.

Dinner: a bowl of yam barley oatmeal, steamed eggplant, cold kelp and dried tofu.

Friday diet menu

Breakfast: a bowl of yam, barley and oatmeal, three quail eggs, almond mixed with chicken feathers.

Meal: a cup of kudingcha, autumn jujube.

Lunch: a bowl of red bean rice, a bowl of chicken leg mixed with mushroom soup, and boiled water spinach.

Rice: A few grapes.

Dinner: a glass of milk and a vegetable salad.

What principles should be followed in the diet of three meals a day and losing weight for one month 10 kg 3?

1, the importance of three meals a day.

People who eat three meals a day eat not only to fill their stomachs or hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable.

2, the choice of food in three meals.

What to choose for three meals a day, how to prepare and how to cook are all particular, which varies from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat some beans, potatoes and fresh vegetables every day.

The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3: 4: 3. If someone eats 500 grams of staple food every day, they should eat 150 grams in the morning and evening, and 200 grams at noon is more appropriate.

3. The scientific collocation of breakfast.

Breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Breakfast is designed to be easy to digest and absorb, high in fiber, and it is best to eat the highest proportion of raw food, which will become the main energy source of the day.

Sancan diet

breakfast

Milk oatmeal+boiled eggs+vegetables

Oatmeal porridge: Rough oats need to be boiled in water or heated by microwave to soften better. Friends who like sweetness can add fresh diced apples and raisins.

A seemingly simple breakfast is actually very knowledgeable. Oatmeal porridge can help you lower your cholesterol. Eggs are rich in protein and vegetables are rich in vitamins. This is a breakfast rich in grain and fiber.

Besides this breakfast, you can also choose.

1, a bowl of soybean milk, two pieces of whole wheat bread and an egg.

2. A bowl of red bean and rice porridge, a refreshing dish (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.

3, tofu brain, steamed egg soup, half a steamed bread

lunch

Tofu+apple meal

After a period of time, the transition to noon, at this time, the body will begin to have obvious hunger after detoxification, but in the middle period, the toxins in the body have not been completely removed, so it is impossible to return to normal diet. Eating apples and tofu will help to deeply eliminate toxins in the body, so that you can supplement enough nutrition in the middle of losing weight.

In order to avoid flatulence and gastrointestinal discomfort caused by alkaline food at lunch, it is recommended to eat apples first and then tofu brain. There is no limit to the quantity, but you can only eat 7 points full. /kloc-After 0/6 hours, your hunger will be relieved and your body will become relaxed. Apples can increase satiety, and eating before meals can reduce food intake and achieve the goal of losing weight.

dinner

Eat less for dinner, but it's not right at all. Eat delicately.

Snacks before dinner (dinner in the afternoon): a pack of protein powder+grapefruit/pear/apple.

Apple is known as the "king of fruits" and is rich in pectin. Eating apples has a good effect of moistening intestines and promoting digestion, and protein powder is a powerful fuel for your body, which can make your body more cold-resistant in winter.

Dinner: soup/+porridge+green tea

You can choose Cantonese soup or porridge. Cantonese porridge and soup are famous for their nutrition. In addition, drinking green tea before 9 pm can prevent hunger and improve basal metabolism.