1, 2 1 daily diet recipe
Day 1: Just drink water.
The next day: Just drink water.
Day 3: Just drink water.
Day 4: Cucumber+Apple Boiled Vegetable Seaweed Soup+Apple
Day 5: Egg white, 2 seaweed soups, tomatoes and pears.
Day 6: tomatoes+apples, kelp and winter melon soup, cold cucumber+apples.
Day 7: Eggs+cucumber boiled vegetables+grapefruit seaweed soup+grapefruit.
Day 8: Cucumber+pear boiled vegetables+pear laver soup
Day 9: Boiled egg+orange kelp vegetable soup+orange
Day 10: cucumber+pear boiled vegetables+pear laver soup
Day 1 1 day: tomatoes+apples, boiled vegetables, seaweed soup+apples.
Day 12: soybean milk 1 cup of stir-fry+rice seaweed soup+pear.
Day 13: fried lotus root with boiled eggs+cold celery rice
Day 14: pure milk 1 set meal 10 duck neck+grapefruit cucumber+grapefruit.
Day 15: soybean milk 1 cup of stir-fry+rice seaweed soup+pear.
Day 16: Steamed Package 1 Small Bowl of Three Fresh Powdered Boiled Vegetables+Grapefruit.
Day 17: soybean milk 1 cup of fried meat with vegetables+rice cucumber+grapefruit.
Day18th: Fried lotus root with boiled eggs and cold celery rice.
Day 19: pure milk 1, a casserole and two apples.
Day 20: Pure milk 1 set meal+grapefruit cucumber+grapefruit
Day 2 1 day: steamed set meal 1 small bowl of three fresh powder boiled vegetables+grapefruit.
2, 2 1 day diet three-stage specific recipes
2 1 day diet is generally divided into three stages: detoxification stage in the first three days, fat reduction stage in the middle eight days, and consolidation stage in the last1day. The diet in these three stages is different.
First stage
The detoxification stage of the first three days is the stage of clearing the intestines and detoxifying, which requires complete fasting. You can't touch a grain of rice or a vegetable, you can only drink water completely. Generally, people with normal constitution can't be less than 2500ml a day. Drink a cup of 500 ml warm light salt water when you get up every morning.
If the stomach is not good, honey water can be considered, which can nourish the stomach gently and will not damage the stomach because of an empty stomach.
stage Ⅱ
During the 8-day fat-reducing stage, mainly vegetables and fruits, fasting staple food, fat and sweets. Each meal can be100g of lean meat or poultry or fish or seafood; A plate of boiled vegetables; Half a slice of thin toast; Apple or orange. You can add a non-calorie seasoning, such as lemon juice or vinegar, and add a proper amount of salt or pepper. Meanwhile, a fruit in the morning and a fruit in the afternoon. The fruits can be apples, kiwis, lemons, plums, cherries and oranges.
Specific recipes:
Recommended recipes 1
Morning: mushroom and vegetable soup.
Wash Chinese cabbage and Pleurotus ostreatus, add water to the pot, add Pleurotus ostreatus after boiling, add Chinese cabbage after boiling for two minutes, turn off the heat after one minute, and add appropriate amount of salt and pepper.
Chinese style: cucumber mixed with tofu+cassia seed lotus leaf hawthorn tea.
Wash and dice cucumber and dice tofu. Boil a pot of water. When the water boils, add tofu and dice it for one minute. Soak the blanched diced tofu in cold water, drain and mix with diced cucumber. Add seasoning and mix well (there is salt in soy sauce and vinegar, no need to add salt)
Evening: small tomato+xylitol yogurt
Recommended recipe 2
Morning: Porphyra, Pleurotus ostreatus and raw vegetable soup
Pour cold water into the pot, tear the Pleurotus ostreatus into the pot by hand and cook for three minutes.
Put laver and lettuce in a pot and cook for 1-2 minutes. Add salt, pepper and chicken essence. Turn off the fire and bring out the pot.
Chinese style: garlic boiled amaranth+cassia seed lotus leaf tea
Pinch off or cut off roots and older stems, soak them and wash them. Put some water in the pot, add some garlic, bring to a boil, put the amaranth in and cook it, turning it a few times in the middle until the amaranth is soft and cooked. Turn off the fire, add some salt, mix well and take it out with chopsticks.
Evening: cucumber yogurt
Add chopped cucumber and yogurt into a blender and stir.
Recommended recipe three
Morning: yogurt mixed with water chestnut
Chinese food: papaya and vegetable salad+watermelon juice
Evening: small tomato+mango
The third stage
2 1 day You can eat normally in the last 10 day of your diet, but you should also pay attention to diet control. Just eat six or seven points full. At the same time, pay attention to the collocation of each meal, develop good eating habits at this stage and maintain an ideal weight for a long time.
Recommended recipes 1
Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Chinese food: Sufu water spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.
Dinner: fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
Recommended recipe 2
Breakfast: a bowl of red bean and rice porridge, refreshing side dishes (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.
Chinese food: scrambled eggs with tomatoes and fungus.
Mix celery, stir-fried lettuce and half a bowl of rice.
Dinner: Spinach and Pig Blood
Bean curd soup, fried potato shreds, cold cabbage heart.
Recommended recipe three
Breakfast: bean curd with soy sauce, steamed egg soup and half steamed bread.
Chinese food: cold broccoli, steamed fish, diced green pepper, diced winter bamboo shoots and half a bowl of rice.
Dinner: cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices and a bowl of millet porridge.
Recommended recipe four
Breakfast: pumpkin, medlar, rice porridge, fried eggs and assorted pickles.
Chinese food: braised beef,
Cold spinach, vegetable fried cabbage, half steamed bread.
Dinner: winter melon sparerib soup, carrots, green peppers, shredded potatoes and cold tomato paste.
Recommended recipe five
Breakfast: a steamed waxy corn, 1 poached eggs and a glass of milk.
Chinese food: tomato beef noodles (only half of the noodles), cold kelp, shredded carrots.
Dinner: bean sprouts and fish balls soup, vegetable fried loofah, baked sweet potato 1.
Tips
When you lose weight by 2 1 day, don't forget to cooperate with proper exercise, such as brisk walking, jogging, yoga, skipping rope and other aerobic exercises, so that the weight loss effect will be better.
3, help to lose weight food daquan
1, oats (sugar-free)
Oatmeal contains a lot of dietary fiber, which is easy to produce satiety, promote metabolism and make you consume more energy during digestion. Moreover, the soluble dietary fiber of oatmeal is 12 times that of white rice, and the ingested soluble fiber is mixed with water in human intestine to form colloid, which prolongs the time for human body to absorb food nutrition, can keep satiety for a long time, avoids the desire to eat sweets due to the sudden rise and fall of blood sugar, and can also promote intestinal peristalsis and prevent constipation. You can brew oatmeal with milk at breakfast and add some nuts at the same time, which will not only keep your energy supply all morning, but also prevent hungry oh!
Step 2: eggs
Yes, eggs have the effect of losing weight! Eggs are rich in high-quality protein, essential amino acids, vitamins and other trace elements such as potassium, sodium, magnesium and phosphorus. These nutrients can help burn fat and promote metabolism. In addition, eggs are rich in DHA, lecithin and vitellogenin, which can emulsify fat cholesterol into tiny particles and be used by human body after being discharged from blood vessels. 1 Eggs have only 80 calories, which will not exceed the standard. What matters is how to eat. Remember to eat at most one egg a day. Don't eat it with soybean milk, let alone cook it with sugar. Remember these three points, and you can eat with confidence!
3. Chicken and other pure lean meat
Protein in meat is the core of various nutrients needed by human body. The normal secretion of human hormone content, the normal growth of muscles and the normal maintenance of immune system are inseparable from it. But remember, choose animal protein with high protein and low fat to control fat. Fish, chicken breast and beef are all representatives of high protein and low fat. Try to cook and steam, and try not to eat fried meat products.
4.peanut butter
In your mind, peanut butter is also a representative of high calorie, but eating it correctly can also reduce weight. Peanut itself is a good drug discharge, which can moisten the intestines and relax the bowels; Special substances such as phytic acid and phytosterol, which are unique to peanuts, can increase the toughness of the intestine. Peanut butter can provide rich fiber, potassium, phosphorus, magnesium, zinc and so on. Although it also contains high calories and fat, the fat of peanut butter is mainly monounsaturated fat, which is beneficial to heart health and can even regulate triglycerides in the blood. So peanut butter with whole wheat bread for breakfast is a very good choice!
5. Nuts such as almonds
Don't equate nuts with high calories just because there are many nuts in Snickers. In fact, eating nuts correctly can help you lose weight! Nuts are rich in protein, cellulose and a lot of trace elements, which makes them feel full easily. Eating proper nuts in the morning 10 and at 3 pm can not only solve hunger, but also replenish energy. Most importantly, you won't gain weight!
6. beans
Beans are rich in dietary fiber, which can absorb water in the body, decompose fat, inhibit fat accumulation and facilitate defecation. When the stool is unobstructed, the time of food staying in the intestine is shortened, which can also reduce absorption. Moreover, beans have excellent diuretic and perspiration effects, which can help the body burn fat and shape muscles. In addition, the calories of beans mainly come from carbohydrates and high-quality soybean protein. As long as you don't add too much polysaccharide when cooking, the calories are definitely not high.
7. Green vegetables such as spinach
Green vegetables are important sources of vitamins, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. Antioxidants can neutralize some free radicals in the body, thus preventing skin aging; A large amount of dietary fiber can also remove toxins from the intestines and achieve the effect of detoxification and laxative. And vegetables are extremely low in calories, so eating more is not afraid of gaining weight! However, it should be noted that when cooking, you must put less oil to ensure low calories!
8. Dairy products (skim or low-fat milk, yogurt, cheese)
Not all dairy products have the effect of losing weight, "low fat" or "degreasing" is the first factor! Skim milk, yogurt, cheese, etc. They are all good diet foods. Rich calcium in dairy products can promote bone growth, while a large amount of high-quality protein can accelerate your metabolism and make you burn more fat. Lactic acid in yogurt can stimulate the secretion of gastric juice, promote intestinal peristalsis, clean the intestine, inhibit the growth of harmful bacteria, avoid the accumulation of toxins in the body, and a slim figure will follow.
9.olive oil
Who said that losing weight must stay away from fat? Eating Tai Su can easily lead to constipation. Olive oil is rich in unsaturated fatty acids and vitamin E, which can promote blood circulation and skin metabolism, stimulate digestion, lower cholesterol and relieve stomach pain and flatulence. If you suffer from constipation, eating a tablespoon of olive oil for breakfast every day, or you can eat it with whole wheat bread, will be very helpful to relieve constipation. If you can use olive oil when cooking, your table fat will be much lower!
10, whole wheat or cereal staple food
The staple food is not necessarily white rice and wheat flour, and the healthy choice is naturally to eat more whole grains. Grain is rich in dietary fiber, which is digested slowly in human body and has a relatively low glycemic index. Compared with eating food made of ordinary white flour, it is more resistant to hunger, so it is more beneficial to the body. Studies have shown that people who eat whole grains can lose more fat than those who eat refined grains. So, what is the staple food of whole grains? Corn, coix seed, millet and whole wheat flour are all substitutes for staple food.
1 1, whey protein powder
Whey protein is a kind of soluble protein naturally existing in milk, which contains all essential amino acids needed by human body. Its amino acid composition pattern is almost the same as that in skeletal muscle, and it is easily absorbed by human body. Whey protein is rich in lysine and arginine, which helps muscle growth and reduces body fat content. In addition, whey protein can also help you burn excess fat. When the total calorie intake is unchanged, if you increase the intake of whey protein in your daily diet, it will greatly help you consume excess fat and help you control your weight healthily.
12, Berry
Berry fruits such as strawberries and blueberries contain a lot of vitamin C and anthocyanins. Vitamin c can synthesize carnitine, promote fat metabolism and accelerate the decomposition and burning of fat; Anthocyanin, on the other hand, is a kind of pure natural antioxidant, which can effectively remove free radicals produced by aging, stress and external pollution and promote metabolism. Eating more berries can not only protect your heart, improve your eyesight, increase your balance and coordination, but also help you control your appetite and achieve good weight loss.