With the improvement of material living standards, more and more people have joined the ranks of obesity, not only seriously affecting the appearance, but also bring some diseases to the body, so we have developed more and more ways to lose weight. The simplest and safest way is to diet to lose weight. Here we take a look at the weight loss recipe for three meals a day.
Weight loss recipes for three meals a day
1, breakfast
Breakfast is the most important, it is the main source of energy in the day, so breakfast should choose some foods rich in protein, such as eggs, milk, soy milk, etc., but also choose some staple foods containing carbohydrates, such as bread, bread, etc. In addition, you can also drink some juice and eat some vegetables. The best time to eat breakfast is between 7am and 8am.
Soy milk, protein powder, ham bread
A cup of soy milk, add a spoonful of protein powder; made of whole wheat bread and defatted ham homemade ham bread.
This breakfast, balanced nutrition, adding protein powder can make you more energetic, but also contains phytoestrogens Oh.
Whole wheat bread + low fat milk
If you don't have a lot of time in the morning, prepare this simple nutritious slimming breakfast! The combination of carbohydrates and protein is most beneficial to the absorption of calcium, and it is very necessary to add calcium when slimming.
2. Lunch
Lunch is also a very important meal. To eat some green leafy vegetables, fish, lean meat, and bean products, you can also drink porridge or soup, such as mung bean porridge, melon lean porridge, tomato and egg soup. Do not eat fried foods and some greasy foods, animal organs, etc. The best time for lunch is between 12 noon and 2 noon.
Chicken salad + yogurt
Compared with pork, beef and other meats, chicken is obviously characterized by low fat and low heat, and the meat is also more refreshing and tender. Using any cooking method, with a variety of accessories can produce delicious dishes, and nutritious, almost can become the food of choice for dieters to intake animal protein. Yogurt promotes digestion and is a laxative food.
Ingredients: chicken breast, ham, carrots, all kinds of vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.
practice:
1. Peel carrots and peel and mince; ham cut. Wash the chicken breasts, mash them, and put them into a container. Add salt, cooking wine, soy sauce, sesame oil, pepper, carrot, ham, stir well and put them aside for a while.
2. Take a small piece of stir-fry chicken and wrap the surface with a layer of bread crumbs. Put the processed chicken nuggets in a pan and fry it with a small amount of oil.
3. Put the vegetables together with the chicken nuggets and eat with the sweet salad dressing. Carrots can be boiled before you eat. When you simmer, put some salt and cooking oil in the water.
3, dinner
Dinner can not eat some high-fat foods, especially some sweets. To drink some simple porridge, eat more green leafy vegetables, vegetables eat hot water, do not use oil cooking, so not only undermine the nutrition, but also conducive to weight loss. The best time for dinner is between 5pm and 7pm.
A bowl of boiled vegetables or a salad of lettuce, seasoned with vinegar and salt, do not heat the salad dressing.
Thin soup 1 to 2 bowls (can be soups such as pork radish soup)
Slimming porridge 1 to 2 bowls (such as glutinous rice porridge, cereal porridge, lotus leaf porridge, etc., glutinous rice porridge can effectively eliminate edema; cereal porridge can promote gastrointestinal digestion; lotus leaf porridge has a slimming effect.)
Intimate tips:
To make weight loss more effective, in addition to having the determination to eat according to the weight loss diet, weight loss also has skills:
1. Eat at least 20 minutes per meal.
2. Eat a large amount of various types of vegetables every day and cook mainly in raw or cooked form.
3. Drink 2000ml to 3000ml of water daily.
4. Dinner time cannot exceed 8 points.
5. Drink coffee without sugar but use sugar substitute and low-fat fresh milk; sugar-free tea drinks and diet Coke can be unlimited.
6. Eat 1 multivitamin daily.
Xiao Bian Tip: The most healthy weight loss rate is one to three kg per week. I hope that everyone will not punish the body for blindly seeking something fast!
Shenzhen Guangyang Zhongkang Technology Co., Ltd. , https://www.nirlighttherapy.com