1, gradually recover
After the first stage of fasting and the second stage of vegetable and fruit meal, the third stage is a stage of normal eating. Hungry for more than ten days, you can't overeat after eating, nor can you suddenly return to your previous diet. Doing so will lead to a rebound, and you should gradually increase your appetite reasonably.
2, eat six or seven full meals.
You can only eat six or seven full meals during the resumption of eating. Eating six or seven minutes full can not only meet the needs of the body, but also prevent excessive calorie intake from causing weight gain.
Step 3 eat light and digestible food
If you don't eat fruits and vegetables for three days in a row and eat fruits and vegetables for eight days, your stomach will be more sensitive and fragile. At this time, try to choose light and digestible food, otherwise the gastrointestinal burden will suddenly increase, leading to indigestion and gastrointestinal discomfort.
4. Eat liquid food first, then solid food.
Don't eat solid food such as rice directly when you start to resume eating. You can eat liquid food such as rice porridge and soup, and then eat soft rice and noodles in 2-3 days.
Step 5 eat more vegetarian food
Try to avoid eating meat with high fat content a few days before resuming eating. You can eat some fish or lean meat, but it is still recommended to be vegetarian and eat more fruits and vegetables.
6, 2 1 day diet recommended recipes during the resumption of eating.
Recommended recipes 1
Breakfast: soybean milk 1 bowl, 2 pieces of whole wheat bread, boiled eggs 1 piece.
Lunch: half a bowl of rice, fermented bean curd spinach, preserved eggs mixed with tofu, and mung bean sprouts cooked in vinegar.
Dinner: 1 small bowl of red bean porridge, stir-fried fenugreek with vegetables, fried melon and cucumber with shrimp and mixed with yuba.
7. Recommended recipes 2
Breakfast: red bean and rice porridge 1 bowl, cucumber 1 plate, a few dates.
Lunch: half a bowl of rice, edible fungus mixed with celery 1 serving, oily wheat 1 serving, scrambled eggs with tomatoes 1 serving.
Dinner: 1 spinach, pig blood and bean curd soup, 1 cold cabbage heart, 1 fried potato shreds.
8. Tips
In the recovery period of 2 1 day diet, developing good eating habits and keeping them will help to maintain the ideal weight for a long time, rather than rebounding.
9. Take exercise.
1 Let's go
Compared with normal walking, brisk walking can effectively help burn more fat, and brisk walking for 30 minutes at a time can better play a role in shaping the body. Walking is relatively easy and can be carried out in the first stage.
2. Yoga
Yoga can cooperate with breathing and different movements to help speed up the body's metabolism and stimulate muscles in all parts of the body, thus helping to lose weight. Yoga can be applied in three stages.
Step 3: Climb the stairs
Stair climbing is an aerobic exercise, which can accelerate human metabolism, promote blood circulation, effectively accelerate fat burning, consume body calories and help to lose weight. Stairs can be climbed for half an hour to 1 hour every day. Climbing stairs is suitable for three stages of 2 1 day diet.
Step 4 swim
Swimming is a systemic aerobic exercise, and excess body fat can be quickly decomposed and burned during swimming. Ensure that each swimming time is about 30 minutes, and maintain a slow and steady swimming speed, which can be used in the second and third stages of 2 1 day diet.
Step 5 jump rope
In the process of skipping rope, not only the legs are exercised, but also the muscles of the whole body need to cooperate together, which can not only accelerate the consumption of body heat and fat, but also make the muscles of the whole body strong while keeping fit and losing weight. In the second and third stages of 2 1 day diet, skipping rope for 30 minutes every day can greatly enhance the weight loss effect.
Step 6 ride a bike
Cycling consumes a lot of energy, which can help thin legs and waist, shape the curve of back and arms, and help effectively burn body fat. Riding is best used in the second and third stages of 2 1 day diet, and the riding time is guaranteed to be more than 30 minutes each time.
7. jogging
When jogging, all muscles can get activity, thus burning fat. Generally speaking, jogging for more than 30 minutes can effectively consume glycogen and burn fat. Jogging is recommended in the third stage of 2 1 day diet.
8. Strength training
In addition to aerobic exercise, you can also carry out some strength training and exercise muscles, which can better help aerobic exercise burn fat and shape a fit figure. Such as sit-ups, do 2-3 groups at a time, each group does 20-30, which can not only exercise abdominal muscles, but also help to lose fat on the stomach.