Breakfast on the first day: half a grapefruit, two teaspoons of peanut butter, a piece of bread and a cup of coffee.
Chinese food: swallow half a can of tuna (soaked in mineral water or pure water) and toast a piece of coffee or a cup of tea.
Dinner: half a cabbage flower, two pieces of meat, a cup of coffee or tea, a cup of vanilla ice cream, ten lentils, ten red grapes and an apple.
Breakfast the next day: half a banana, a boiled egg, a piece of toast, a cup of coffee or tea.
Chinese food: a cup of yogurt, two soda biscuits and a cup of coffee or tea.
Dinner: two hot dog sausages, half a broccoli, ten big red grapes, half a banana and a cup of coffee or tea.
Breakfast on the third day: an apple, a piece of cheese, two soda cookies and a cup of coffee or tea.
Chinese food: a boiled egg, a slice of toast and a cup of coffee or tea.
Dinner: Swallow half a can of tuna (soaked in mineral water or pure water), ten red grapes, half a cabbage flower, half a banana, a cup of vanilla ice cream and a cup of coffee or tea.
Note: 1. Drink five glasses of water every day (one in the morning, one in the afternoon and one between meals). Besides, you can't drink or eat any more. Raw food can only be boiled in white, seasoned with salt and pepper, and no other seasonings can be added. 3. According to the order of recipes, you can't use them indiscriminately, and you can't use other substitutes. You can't add sugar or milk to coffee or tea. 5. The formula has chemical effect and cannot be changed at will.
Shopping: a bottle of peanut butter, a bottle of coffee, two cans of tuna, a bag of toast, a cauliflower, ten lentils, two apples, two cups of vanilla ice cream, three bananas, a cup of yogurt, a broccoli, a bag of soda crackers, a slice of cheese, a grapefruit, a bag of toast, two pieces of meat, thirty red grapes and two eggs.
Fat daughter diet
Ingredients: chicken, cereal, etc.
Exercise: breakfast cereal 1 bowl of soybean milk 1/2 cups.
Lunch tuna, flying saucer and various salads.
Afternoon tea lemon comb water 1 cup
Spaghetti with assorted vegetables and chicken for dinner 1 bowl of radish and millet soup 1 bowl
Self-cultivation and four flavors of "frying"
Many friends, like me (Zheng Xinyi), like fried food very much, and love its delicious and spicy taste.
There is a kind of fried dough sticks snack Xianger in Canada, which is definitely my favorite, but it has been seldom eaten since I started to lose weight.
When frying food, a lot of oil is usually used, and food will absorb a lot of oil during frying. Just like French fries, the thinner the slice, the larger the surface area and the more oil it absorbs. A piece of fried chicken breast has 30% more calories than a piece of boiled chicken breast. Of course, eating fried, high-fat foods will be particularly easy to get fat! Might as well eat less.
Even so, the nutritionist sister said that it is not necessary to give up fried food completely during weight loss, but you can't eat it every day. After eating today, she can eat again in two or three days, twice a week! After losing weight successfully, the same is true. If you don't eat fried food or dinner for several days in a row, you won't get fat easily.
Nutritionist sister also taught me a good method of low-fat cooking, that is, using chicken soup instead of oil. Now it's chicken soup for cooking. Although it is not as delicious as cooking with oil, it tastes good and makes me eat healthy and fit!
Fitness cheats
Common fried food traps
Speaking of fried food, fried food in fast food restaurants is naturally a great trap. In addition, you will encounter many traps when drinking tea. For example, a spring roll has 136 calories and a taro corner has 1 13 calories. The biggest trap is fried rice and fried noodles. Because a bowl of fried rice or fried noodles is about equal to three bowls of rice or noodle soup, it should be avoided.
Breakfast cornflakes 1 bowl
Lunch, a bag of lettuce and chicken.
Afternoon tea diet coke
Chicken cold noodles for dinner 1 bowl of bean sprouts 1 dish
The "sweetness" of slimming four flavors
Many girls can't resist the temptation of desserts, and I am no exception, especially western-style desserts, and sometimes even make them myself. After I started to lose weight, I learned how to choose sweets carefully without getting fat.
Compared with fried food, dessert is not the most "deadly" food, but if too much sugar accumulates in the body, it will also be converted into fat.
Is there any way to eat dessert without getting fat? Nutritionist sister taught me how to calculate calories is a talisman, and sugar is equivalent to starch. For example, if you eat more starchy food on a certain day, you'd better not eat high-sugar food on that day to avoid excessive consumption. In other words, if you want to eat dessert, you should eat less starch to offset the extra calories, so your body is unlikely to accumulate too much sugar and starch. Another thing to remember is to choose low-calorie desserts, such as low-fat or milk ice cream and fruit juice candy, which are of course much lower in calories than full-fat ice cream and fat candy!
Now I can often make desserts, but most of them are for my friends. Of course, I won't forget to cook for my mother and mother-in-law. Thank them for supporting me to lose weight!
Fitness cheats
Common dessert traps
Many girls like desserts and always think that desserts are necessary after meals, especially cakes. Let me calculate for you how amazing the calories of a piece of cheesecake are. One piece has exceeded 400 calories. And an apple pie ice cream is even more powerful, with more than 500 calories, which is almost the calories needed for a full meal. Why trade a little dessert for disgusting fat?
Breakfast barbecued pork bun 1 (without fat particles) calcium soybean milk 1 cup.
Lunch roast chicken spinach tacos
Afternoon tea carambola 4 tablets
Steamed eggs with minced meat for dinner+yellow bud white rice 1 bowl of green red radish soup 1 bowl.
Slimming the four flavors of "salty"
I love to eat strong food since I was a child, probably because I am used to eating Ningbo Shanghai food cooked by my mother-in-law, which has a strong taste. Like my favorite braised pork belly before losing weight, it is my mother-in-law's specialty, and her cooking is particularly delicious!
Now I have a better understanding of the knowledge of healthy eating. I know that eating too salty is not good for your health, but it also has a great influence on losing weight. Although eating salty food won't make you fat, it will make you bloated, because if you eat too salty and don't drink enough water, you will easily get bloated. I used to have this problem, but now my diet is much lighter and my edema has obviously improved. But my nutritionist sister reminded me that I can't give up salt completely, because salt contains minerals that are beneficial to my health. If I don't season it with a small amount of salt, I may soon stop insisting on losing weight because the food is too light.
Salt should be enough, and monosodium glutamate should be eaten as little as possible, because monosodium glutamate contains sodium, which is easy to make the body accumulate water. I seldom eat out now, so I can lose weight and eat healthier. Why not?
Fitness cheats
Common high-salt food traps
In fact, there are too many foods with high salt content in daily life. Canned food, instant noodles, pickled food and bacon make you unconsciously consume too much salt, which is easy to cause edema. So when you visit the supermarket in the future, remember not to buy too much of this food.
Breakfast cornflakes 1 bowl
Spaghetti with meat sauce for lunch 1/2 bowls
Afternoon tea, cornflakes, snacks, a little.
Shrimp and beef rice for dinner 1 bowl of miscellaneous vegetables and a little snow ear soup 1 bowl
Wode Ai Zhi snacks
I remember when I first started to lose weight, my first thought was: Oh, no! I can't eat my favorite snacks anymore.
After I really started to lose weight, the nutritionist sister eliminated this trouble for me at the right time. She said that I can actually eat snacks during my weight loss, otherwise it is easy to give up halfway because my diet is too light. As long as you know how to choose, you won't consume too many calories unconsciously.
Hearing such exciting news, of course, I immediately asked her for my snack list and opened a new world of snacks that I had never seen before. These include my favorite wheat cakes and defatted rice flowers. In Canada, you can even find ice cream with zero grams of fat. I thought that the low-fat snacks recommended by nutritionists must be tasteless, but after tasting them, I found that this was my prejudice all along. As long as you know how to choose, low-fat food can be delicious, or even worse. Now I have come to like a kind of "Gigi" wheat cake, which is rich in wheat flavor. If I don't care about the weight, I really want to eat the whole bag. Defatted popcorn is also much more delicious than the previous popcorn, because it is not as greasy as butter or caramel, and it is also convenient to heat it in the microwave oven. It has a lot of calories, and it is not high, so don't worry about eating too much.
I know many friends have the same thoughts as I used to. Even though healthy snacks are delicious, it is still a very painful thing to give up the high-fat snacks such as potato chips and shrimp slices that you have always loved. It turns out that when you understand that this kind of high-calorie snacks is a taboo to lose weight, and then find that the original healthy snacks are equally delicious, you will naturally not want to touch these high-fat snacks again. Once you don't touch high-fat foods for a long time, you gradually lose your feeling for them. Even if the table is full of chips and desserts, it's hard to arouse your appetite.
Just like me now, even if I put a lot of snacks in front of me, I don't have the urge to eat all the food. On the contrary, sometimes I even want to vomit. Since eating habits have changed with your mind, and high-fat snacks are no longer a temptation, how can you feel pain?
Fitness cheats
Snack substitute
You can eat snacks during slimming, but of course you should know how to choose. Simply put, it is a good choice to find a substitute for snacks, such as replacing potato chips with cornflakes, replacing ice cream with cheese sticks, or replacing chocolate with low-fat chocolate milk!
Breakfast chicken tortillas 1 calcium soybean milk 1 cup.
Lunch cucumber roll 6 slices of peach juice 1 can
Afternoon tea peach juice
Oolong noodles 1 bowl of apple soup 1/2 bowls of fried beef with miscellaneous vegetables for dinner.
March 160 lbs
From 226 kg to 200 kg, and then from 200 kg to 180 kg, every time I lose 20 kg successfully, I am twice as happy and excited as before. To be honest, 20 Jin! It's twenty pounds! If the average person can lose 20 pounds, it should be extremely happy, not to mention that I have lost 20 pounds again and again. How can I not get excited?
People who are losing weight are of course a little sensitive to the number of pounds. Every time they weigh themselves, they seem to be waiting for the report card. You can imagine how nervous they are. In order to avoid unnecessary anxiety, I suggest you get into the habit of weighing regularly, for example, after getting up in the morning or before going to bed, so that your report card can more accurately reflect your efforts. If you don't find someone to design a weight loss plan for you, you'd better weigh yourself every two days, so that you can keep up with the progress and know which foods or living habits have an impact on your customized weight loss plan. However, if you find someone to help you lose weight, the nutritionist suggests that it is best to weigh yourself only once a week, because after a long time, the difference in weight will be more obvious, which will make you more motivated and persistent to continue your efforts.
When I stood on the pound, I suddenly found that I only had 160, and I almost cried for joy. Because of the difference between 226 kg and 200 kg, or the difference between 200 kg and 180 kg, it is only from a big fat man to a small fat man, which is far from being "thin". It was not until I weighed 160 Jin that I finally felt like a thin girl. Finally, "thin" is no longer out of reach for me.
Fitness cheats
brick by brick
If you want to lose more than 50 kg, your skin will definitely experience a period of relaxation, like a deflated balloon, which will inevitably wrinkle up! Losing weight is basically proportional to the speed of improving body shape. After losing fat, your body shape will gradually improve. As long as you pay more time and patience, plus the help of advanced equipment or exercise, you can definitely get your ideal body shape!
Seven-day diet
Monday breakfast: 1 guava (or tomato), 1 egg, a cup of espresso without sugar.
Lunch: fruit platter, unlimited, but not too much.
Dinner: 2 eggs, vegetable platter 1 (cucumber, carrot, bean sprouts, green pepper, etc.
Yes); A slice of whole wheat toast, 1 guava, 1 cup of coffee.
Tuesday breakfast: 1 guava (or tomato), 2 eggs and a cup of espresso without sugar.
Lunch: choose one of cold chicken wings and chicken breast (steamed, boiled or marinated, but the oil must be removed/
Peel), 2 tomatoes, 1 guava.
Dinner: three or two pieces of lean meat (both cooked and cooked), vegetables, celery, cucumber 1 plate, coffee 1 cup.
Wednesday breakfast: 1 guava (or tomato), 1 egg, a cup of espresso without sugar.
Lunch: 2 eggs, 2 tomatoes and a cup of espresso without sugar.
Dinner: 1 plate of lean meat (steamed and boiled), celery, carrots and cucumbers.
Breakfast on Thursday: 1 guava (or tomato), 1 egg, a cup of espresso without sugar.
Lunch: fruit platter, unlimited, but not too much.
Dinner: 2 eggs, vegetable platter 1 (cucumbers, carrots, bean sprouts and green peppers are all acceptable); A slice of whole wheat toast, 1 guava, 1 cup of coffee.
Breakfast on Friday; 1 guava (or tomato), 1 egg, a cup of espresso without sugar.
Lunch: 2 eggs, half a catty of spinach (add a drop of fragrant oil after cold salad), and a cup of espresso without sugar.
Dinner: a piece of meat (cooked or not), lettuce 1 small plate, 2 tomatoes, 1 slice of toast, 1 guava, 1 cup of coffee.
Saturday breakfast: 1 guava (or tomato), 1 egg, a cup of espresso without sugar.
Lunch: 2 eggs, half a catty of spinach (add a drop of fragrant oil after cold salad), and a cup of espresso without sugar.
Dinner: three or two pieces of lean meat (both cooked and cooked), celery, cucumber 1 plate, tomato 1, coffee 1 cup.
Sunday breakfast: 1 guava (or tomato), 2 eggs and a cup of espresso without sugar.
Lunch: fruit platter, unlimited, but not too much.
Dinner: 1 chicken leg, 1 small bowl of carrots and boiled cabbage, 2 tomatoes, 1 guava, 1 cup of coffee.
In the entertainment circle, except for a few people, everyone is most afraid of being fat, and keeping in shape is the number one revolutionary goal of every star.
The first trick: eat more fiber food.
Representative stars: Rock King Michael Jackson, Latin Queen Gloria esteban, Country Queen Tracy Ilwu and jennifer lopez.
Traits: I am active in diet and exercise, and balance is the key to success.
Suggestion: Because the digestive system is fragile, you should eat more foods rich in fiber in order to lose weight safely and easily.
Day 1: Breakfast: a Liu Ding, half a cup of skim milk oatmeal and five raisins. A cup of chicken soup, four soda cakes and a cup of fruit salad for lunch. For dinner, a baked potato with butter, a cup of boiled cabbage, an apple and almonds.
Cellulose content of various foods:
Wheat bran: 3 1%
Grain: 4- 10%
Cereals: 8-9%
Beans: 6- 15%
The next day: half a cup of stewed beans, a boiled egg and an English muffin for breakfast. Lunch includes kiwi fruit, strawberries and bananas, a piece of cheese and a cup of spinach. For dinner, a cup of rice, a cup of stir-fry, a cup of popcorn and carrot sticks.
The third day: a cup of skim milk oatmeal for breakfast. Lunch spinach salad, a boiled egg and a slice of bacon. One pasta, salad, one ounce of salty biscuits and one pear for dinner.
The second trick: spinach fried tough Arnold
Representative stars: movie star Arnold Schwarzenegger, Queen Whitney Houston and US President Bill Clinton.
Traits: I advocate food and wine, because it is difficult to lose weight because of indulgence, but I will eventually choose to go on a diet in order to look good.
Suggestion: Foods containing iron help to burn calories.
Day 1: Breakfast: six ounces of grapefruit juice, a boiled egg and half an English cream muffin. For lunch, four ounces of roast beef with shredded cabbage. One cooked chicken breast, two spinach cups, a fruit salad and a yogurt for dinner.
The next day: a cup of cantaloupe, a slice of cheese and four rye biscuits for breakfast. Eat shrimp salad for lunch. For dinner, four ounces of roast beef skewers with roasted onions, green peppers and mushrooms, a cup of rice, a cup of low-fat yogurt and two apricots.
Day 3: Breakfast: six ounces of Liu Ding juice, a slice of bacon, and half a buttered bagel. Lunch, a cup of clam spaghetti and salad. Six ounces of grilled fish, six tender asparagus, a salad, a slice of cheese and a pear for dinner.
The third measure: low-calorie dessert.
Representative stars: Tom Hanks won the prize and Meryl Streep won the prize.
Traits: Pay attention to nutrition, like sweets and cooking, and diet on food.
Suggestion: Be sure to choose low-calorie sweets.
Day 1: Breakfast: a slice of French toast with low-calorie syrup and a cup of blueberries. A spinach and seafood salad for lunch. Dinner, cheese eggplant, half a cup of low-fat ice cream, strawberries.
The next day: a croissant with butter and a glass of Liu Ding for breakfast. Four ounces tuna salad with tomatoes and cucumbers for lunch. For dinner, six ounces of grilled flounder, a cup of boiled carrots, a small salad, a cup of low-fat lemon pudding and a green grape.
Day 3: Breakfast includes six ounces of Liu Ding juice, a boiled egg and an English muffin. Eat shrimp salad and soda cake for lunch. Dinner, four ounces of fish steak, six ounces of grilled lobster tail, half a cup of rice, a salad, a slice of cheese and an apple.
Related knowledge: Low-calorie candy helps you to be a "low-calorie" woman.
More celebrity weight loss tips:
Hitomi Kuroki: She says to herself loudly in the mirror every day, "I want to be thin."
Ryoko Hirosue: Vegetables are the staple food.
Misato Nakamura: Do sit-ups every day 1 hour, apply slimming lotion before going to bed and pat for half an hour. Sure enough, you created a slim figure.
Ayumi Hamasaki: The "dark-faced cool girl" who got the perfect figure by sunbathing naked lost weight. & lt& lt& lt more.
Brigitte Lin: Every time I eat, I only eat half of the food on my plate and the other half doesn't.
Maggie Cheung: Salt water can clear the intestines.
Cecilia Cheung: Taking diuretics.
Ye Yuqing: Ascaris is bred in the stomach.
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Summer diet meal
Formula 1
Drink 1 glass of water in the morning, about 300 ml. Breakfast: coarse grain porridge 100g, lean steamed stuffed bun 100g. Morning noon: 1 fruit. Lunch: rice 100g, skinless chicken 100g, fungi 100g, vegetables 100g. Afternoon and evening: 1 fruit. Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g. Before going to bed: 250 ml of skim milk.
Recipe 2
Drink 1 glass of water in the morning, about 300 ml. Breakfast: 400 ml fresh milk, whole wheat bread 100 g. Morning noon: 1 fruit. Lunch: rice 100g, lean beef 100g, fungi 100g, vegetables 100g. Afternoon and evening: 1 fruit. Dinner: rice 100g, peeled seafood 100g, kelp 100g, vegetables 100g. Before going to bed: 250 ml of soybean milk.
Recipe 3
Drink 1 glass of water in the morning, about 300 ml. Breakfast: 400 ml of soybean milk, eggs 1 piece, staple food100g. Morning noon: 1 fruit. Lunch: rice 100g, livestock liver 100g, kelp 100g, and two vegetables 100g. Afternoon and evening: 1 fruit. Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g. Before going to bed: 250 ml of skim milk.
Clean up the diet
Fitness is a lifelong career for women. In addition to the fat man has been clamoring for slimming, ladies who have always been in a standard figure have never slacked off their fitness career! This time, I will send you a light and effective diet menu, which is moderate in weight and not too "cruel".
Breakfast: Any fruit.
Lunch: fresh carrot juice, green vegetable salad, two pieces of slightly roasted whole wheat, and tomato slices, cucumber slices or lettuce slices can also be added.
Dinner: any vegetable juice, broccoli soup, salted chicken.