Speaking of diet meals, people think of certainly is unpalatable and tasteless, then how to make delicious and nutritious diet meal? Let's take a look at the reduced fat meal recipe three meals a day, how to make fat reducing meal delicious?
Fat reduction meal three meals a day
It is best to lose weight during the day is more meals, is conducive to gastrointestinal digestion, the following Xiaobian to introduce reduced fat meal recipe three meals a day:
7:00 breakfast
Recipe: porridge, milk, eggs.
Reasons: porridge digestible, cowboy and egg help protein supplement.Can also be replaced by orange juice, can add more rich vitamin C, make your spirit become very good.
9:00 extra meal
Recipe: Half an apple.
Rationale: Apples are fruits that have low calorie fiber and help to eliminate hunger, as half an apple is nearing lunchtime.
11:30 lunch
Recipe: rice (70g), fish (100g), shrimp (80g), vegetables (100g).
Reasons: fish, shrimp are high-protein low-calorie foods, vegetables provide fullness at the same time, rich in dietary fiber also helps digestion.
15:00 extra meal
Recipe: Black coffee (350ml) + whole wheat bread (2 pieces) or a banana
Reasons: Black coffee is good for heart function and contains no fat, which is a good thing to speed up the metabolism during fat reduction.If you choose wholegrain bread with coffee, you should avoid eating bananas.
17:30 Dinner
Assorted clear fat salad
Ingredients: lettuce, cucumber, cauliflower / broccoli, salmon, boiled chicken breast, a small amount of pea.
Approach: add vinegar or vinaigrette mix together, do not use salad dressing, the heat is too high.
Reason: a mixed fat salad can satisfy the nutritional intake of a dinner, it is recommended not to use ingredients cooking oil cooking, cooking, steaming, stewing is a good way.
21:00 supper
Recipe: Low-calorie fruit.
Reasons: people who sleep late do not increase the burden on the stomach before going to bed, choose low-calorie fruit, both full-bodied and do not have to worry about gaining weight.
How to make fat reduction meal delicious
Curry chicken chest + coarse grain Wotou + boiled egg + pineapple + cucumber
Fat can be used instead of coarse grains instead of coarse grains
material:
Coarse grain Wotou 1 (buy ready-made), chicken breast 150g, pineapple 100g, a cucumber, an egg;
practice:
Chicken breast marinated in advance for half an hour diced, add olive oil, stir fry for 2 minutes, add curry sauce, add water, small fire for 15 minutes until thick soup;
Cucumber peeled slices, pineapple cut into pieces, Wotou sliced plate;
Broccoli chest + corn salad + carrot + watermelon + lemonade
Weight-loss meal should be well concave shape
material:
Chicken breast 250g, corn kernels, cucumbers, carrots, watermelon, halogen (star anise, cinnamon, pepper, meat Kou, geraniol, ginger, licorice, pepper, etc.
practice:
Add water, add halogen and chicken breast, a small fire 25 minutes;
The corn kernels, carrot Ding, cucumber Ding mixed, add salad dressing, stir;
Cucumber heart shape using the cut shape, watermelon cut into the triangle, the pan can be oh ~
Boiled chicken breast + whole wheat sandwich + Santa fruit + kiwi + yogurt pot
Chicken breast is a fitness artifact
material:
200g chicken breast, kiwi, maiden fruit 10, strawberry 3, solid yogurt, Oreos biscuits, whole wheat sandwiches (buy ready-made)
practice:
Diced chicken breast, hot water over, remove the 2 minutes;
Kiwi slice, cut off the bottom of the virgin fruit, cut in half;
Yogurt pot: half cut strawberries, cup wall put in a circle, into the solid yogurt, fixed strawberry position;
Remove the Oreo sandwich, crush the biscuits with a rolling pin, sprinkle the crumbs above the yogurt 0.5cm, plug in green leaves;
Steak + corn salad + broccoli + avocado + lemon juice
Beef is a good thing to increase muscle
material:
Beef steak 250g, avocado slices, broccoli, corn kernels, carrot diced, cucumber diced;
practice:
Fried steak, sprinkle with pepper;
The corn kernels, carrot Ding, cucumber Ding mixed, add salad dressing, stir;
Broccoli spent a moment boiling water, can be placed;
Chicken leg + egg fried rice + dragon fruit + chicken drumstick + egg fried rice + dragon fruit + milk
material:
Chicken legs 200g, dragon fruit slices, overnight rice, mushrooms Ding, radish Ding, green pepper Ding, ham Ding, eggs;
practice:
Egg break up, stir, put a little salt, pan frying eggs, Sheng;
Put oil in the pan, add mushrooms Ding, diced radish, green pepper Ding, ham Ding, stir-fried rice;
Eighth before adding when the eggs, pan;
Peel the chicken legs, torn into large pieces of chicken, fried with a little;
The rest is put disk myself ~
Diet weight loss precautions
Drink less
Alcohol is the main component of alcohol, alcohol, high in calories and can promote fat deposition, per liter of alcohol can produce 7 kilograms of calories.Also protein and carbohydrate and fat can also generate calories (1 gram protein and sugar each produce 4 thousand Calorie, 1 gram of fat produces 9 kilocalories), but they contain ingredients beneficial to humans, while alcohol contains only calories, this calorie blindly make people fat.It has been calculated that a large bottle of beer is about equal to a small bowl of rice In particular, some people like to drink after a meal or before going to bed. If you drink alcohol frequently and add high caloric foods, you may cause excess calories, increase accumulation of subcutaneous fat, and cause fattening of your body.
Eat less lean pork
100 grams of lean pork contains 16.7 grams of protein, but contains 28.8 grams of fat. Lean pork is not actually a high-protein low-fat food. Its fat content is higher than the protein content. So lean pork to eat too much animal Sexual fat intake will also be greatly increased.Human's fat and lean is associated with how much calorie intake.
Drink less coffee
Coffee can stimulate gastrointestinal secretion, increase appetite.Caffeine contains caffeine, can promote blood free fatty acids significantly increased, while the latter is the liver synthesis of triglycerides raw materials.People often add sugar when drinking coffee.So people who like to drink coffee Not only can not lose weight, but there will be fat trend.
Eat a small amount
In the process of weight loss, it is best to follow the principle of a small amount of meals, the three meals a day the total amount of food assigned to five meals a day.And the best meal of the day before going to bed 5-6 hours Meal time.
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