First, ingredients:
1. Vegetables:
Broccoli, celery, asparagus, lettuce, tomato, spinach, radish, kelp, Chinese cabbage, Chinese cabbage, lettuce and mushroom.
2. Fruit
Pitaya, papaya, banana, apple, blueberry, kiwi, cherry tomato, pear, avocado.
3. carbohydrates
Brown rice, oats, whole wheat bread steamed bread, whole wheat macaroni, corn, potatoes, purple sweet potatoes, beans, millet, yam.
4. High protein flour
Chicken breast, egg white (boiled), fish (salmon, cod, tuna), shrimp, beef, shellfish.
5. Unsaturated fatty acids
Flaxseed, pumpkin seeds, soybeans, almonds, sunflowers, walnuts, corn, cashews and pistachios.
Second, the practice of healthy and nutritious diet.
1. Eat less and eat more. When every meal is seven minutes full, put away your chopsticks. 10, 4 o'clock, be sure to add meals, at least five meals a day to improve metabolism.
2. Boiled water, steamed, cold salad and salad are the main ingredients, less oil, less salt and less sugar! But you can't live without salt. Without salt intake, there is no strength to exercise.
3. A day's work lies in the morning. Breakfast must be rich, and protein, carbohydrates and fruits should not be left behind. Please take protein, coarse grains and plenty of vegetables as the theme for lunch. Please give priority to simple and pure protein and plenty of vegetables for dinner. It must be bright at night. Even people who don't go on a diet are not easy to get too rich at night. Your stomach has been working for you all day and needs a rest.
4. Blue bowls and plates can reduce appetite, and spread what you want to eat for each meal on a big plate, which is more full than eating in a small bowl!
5. Drink plenty of water every day, about 1200ml. Drink slowly to improve metabolism.
6. Be sure to go to bed early and get up early to ensure 8 hours of sleep.
7. Standing for an hour after a meal, brushing the dishes and tidying up will really slim down your waist.
8. Try to ensure that every meal has high-quality carbohydrates, protein and vegetables.
9. Don't eat fruit immediately after a meal, which will produce alcohol and toxins, flatulence and constipation.
10. Chew slowly! ! Very important! Chewing 30 times per bite can not only promote digestion, but also make the stool unobstructed.
1 1. Get up in the morning and drink a large glass of honey water slowly.
12. Soak feet more to promote blood circulation.
Third, how to eat healthy and nutritious meals
1, eat a meal every 3 hours.
Eating once every three hours is actually about six meals a day. The advantage of this principle of eating less and eating more is that you can keep full for a long time, so that you won't become obese because of hunger or irregular diet. It can also maintain the stability and consumption of energy in the body and maintain the normal metabolic rate, so that the human body is not easy to be obese and overweight.
Generally speaking, women who are losing weight