Diet of diet meal: three meals a day, seven days a week. There are many ways for women to lose weight now. Some people will lose weight through exercise, some people choose to take diet pills, and some people choose a scientific diet to achieve the desired results. The following is about diet meals with three meals a day and seven days a week.
Diet: three meals a day, seven days a week 1 diet formula
This is the nutrition recipe formula when losing weight:
Carbohydrate+protein+cellulose+high quality fat.
carbohydrate
The following is the weight of a Chinese meal. On this basis, we subtract 1/3 of the dinner carbohydrate.
1. Brown rice150-200g;
2. Potato 150-200g (sweet potato, purple potato, yam, corn, potato, etc. You can eat more pumpkins);
3. 50 g oatmeal;
3. Pasta100-150g;
5. Rice 100- 150g.
protein
You can choose one of them for each meal.
1. Lean meat 80- 100g (chicken breast, skinless drumsticks, beef);
2. Fish and shrimp100-120g;
3. You can eat about 50-70g of bean products at noon.
Cellulose (dietary fiber)
200g vegetables for lunch and dinner, and 50- 100g mushrooms for dinner.
High quality fat
1. Vegetable oil and olive oil;
2. Nuts (almonds, walnuts);
3. Avocado;
4. flaxseed.
Have one more meal.
If you are hungry, add meals, and you can choose at will until you are full.
Cucumber, tomato,
Low-sugar fruits (such as apples, kiwis, grapefruit, etc. ),
Milk (skim milk or low-fat milk can be selected),
Nuts (almonds, walnuts, cashews, almonds, etc. Controlled quantity).
There are also some minerals, vitamins and water, which will not be discussed here.
Dietary principle
1. staple food
Please ensure the intake of staple food for three meals.
2. Eat less fine carbohydrates
Eat less fine carbohydrates such as rice, noodles and steamed bread, and eat more coarse grains such as corn, sweet potato, sorghum, oats and brown rice. They are slow-digested carbohydrates (low GI) (low GI foods were introduced in detail in previous issues) and will not release calories quickly to cause obesity.
Tips: If you can't eat coarse grains every day, it's ok to eat rice for dinner.
3. Eat more high-protein meat
Because this nutritional combination reduces the intake of carbohydrates, but increases the intake of protein, we should eat more meat, but we need to eat more meat with high protein and low fat, especially fish and seafood, and try to eat lean meat instead of skin.
Light cooking
Eat less fried food and try to choose cooked food.
5. Never eat snacks.
Don't eat snacks, especially sweets. It's definitely a harvest. Another sword is midnight snack. Please also put an end to it.
Eat less and eat more.
You can choose a proper amount of dinner in the morning and afternoon, drink a glass of milk/yogurt, eat an apple and grab a handful of nuts. Not only can you eat less at lunch and dinner, but you can also improve your basal metabolism.
The diet of diet meal is three meals a day, seven days a week. Monday's recipe: stir-fry cucumber: wash cucumber, peel and slice it, marinate it with salt for a while, remove and drain it for later use. Cut the pig into small pieces, marinate with cooking wine and soy sauce for a while, and slice the garlic. Pour the oil into the hot pot, pour the cold oil into the pork, add the garlic slices when the meat is almost cooked, stir-fry until fragrant, and finally pour the cucumber, stir-fry and add salt to serve.
Tuesday's recipe: sesame oil persimmon pepper, heat in a wok, pour in persimmon pepper strips and stir-fry until the moisture decreases, the skin is slightly wrinkled and the color turns dark green. Cook sesame oil, add salt and monosodium glutamate and stir well. Capsaicin contained in pepper can promote the metabolism of fat, prevent fat from accumulating in the body, and help to reduce fat and lose weight.
Thursday recipe: scrambled eggs with leeks. The method is simple. I don't need to say that everyone should know how to do it. Wash leek, cut it into small strips for later use, then stir the eggs, pour them into the hot pot, pour them into the beaten eggs after oil heating, and take them out after frying.
There is a little oil left in the pot. Stir-fry chopped leeks a little, just pour in eggs, and put salt and other seasonings before cooking. Rich in fiber, it can make the stool unobstructed, expel excessive protein and fat in the intestine, and prevent fat accumulation in the body.
Recipe for Friday: Chinese yam and red date porridge, a delicious porridge with the functions of invigorating qi, enriching blood and slimming! Practice: Cut the yam into pieces and add it to the cooked white rice porridge. After boiling, add brown sugar and red dates and cook for 10 minute.
Saturday recipe: melon and barley soup. Practice: soak barley in bone soup until soft. When the barley is ripe, add the wax gourd and boil it. You can add a little salt to taste when cooking!
Sunday recipe: tomato thick soup, practice: cut tofu, mushrooms and tomatoes into small pieces, fire, pour the right amount of oil into the pot, stir fry the ingredients after boiling, and add the right amount of water. Cook until the soup is thick and add seasoning.
Everyone knows the love of beauty, and there is no one who doesn't love beauty. If you want to be slim, you must first get rid of excess fat. This requires us to pay more attention to eating habits in our daily life. Only a reasonable diet can completely eliminate fat and keep slim and obese.
Breakfast: steamed eggs with okra, oranges, almonds and milk.
Okra and oranges supplement human dietary fiber to increase satiety, eggs and milk increase protein needed by human body, and almonds contain unsaturated amino acids without increasing fat intake.
Breakfast is a very important thing. Breakfast is the golden time to lose fat. Human insulin content is high. Eating high-carbon water staple food can easily lead to an increase in blood sugar and turn it into fat storage. If you want to eat staple food for breakfast, it is recommended to use a small amount of cereal.
Lunch: smoked chicken breast vegetable salad, purple potato
Chicken is a kind of low-calorie meat, which can also bring a lot of protein and increase satiety. Vegetable salad provides dietary fiber to increase satiety, and purple potato is the staple food to provide carbohydrates.
Dinner: Longli fish, cowpea, broccoli and pumpkin.
The purpose of fish is to provide protein needed by human body, cowpea and broccoli provide dietary fiber, pumpkin is a low-carbon staple food, and pumpkin can also be replaced by purple potato, sweet potato or corn.
Diet: three meals a day, seven days a week, three meals a day, weight loss package 1:
Breakfast: a cup of soybean milk, two pieces of whole wheat bread and an egg.
Lunch: Half a bowl of rice and boiled bean sprouts.
Dinner: two bowls of winter melon porridge
This diet package supplements enough protein at breakfast, which can keep the human body full of energy, and the calories of these foods are fat-free! Cooking bean sprouts at lunch is a low-calorie food, and female friends will not get fat if they eat more! Winter melon porridge for dinner is beneficial to the effect of water swelling reduction. Wax gourd is a good food to lose weight. Winter melon porridge can fill your stomach and lose weight!
Three meals a day weight loss package 2:
Breakfast: a bowl of red bean porridge and a cup of honey water.
Lunch: half a bowl of rice and a plate of fried bamboo shoots.
Dinner: a bowl of millet porridge and cold green bamboo shoots.
Drinking honey water for breakfast can relax the bowels and promote detoxification. Red bean porridge is a good diuretic, which can discharge excess water from the body! The heat of bamboo shoots is only 19 calories. Eating more bamboo shoots for lunch and dinner will not make female friends consume high calories!
Three meals a day weight loss package 3:
Breakfast: half a steamed bread, a cup of soybean milk and a bowl of steamed egg soup.
Lunch: half a bowl of rice, fried celery with fungus, and oily wheat dishes.
Dinner: a bowl of millet porridge and a half bowl of melon sparerib soup.
Breakfast makes your stomach full, so you won't eat a lot of food and consume too many calories at lunch, while celery only has 12 calories. Drinking winter melon soup for dinner is good for losing weight!
Three meals a day weight loss package 4:
Breakfast: a bowl of pumpkin porridge and half a steamed bread.
Lunch: a bowl of rice and fried cucumber.
Dinner: a bowl of millet porridge, cold seaweed.
Breakfast is the beginning of the day, so you can take in a little more calories and it is easy to consume. Eating cucumber for lunch won't consume too many calories, and the millet porridge and cold kelp silk for dinner also contain no fat! Female friends who lose weight can eat enough!