If you want to lose weight successfully, you don't have to eat it. Just mix it up with the same thing and make you feel relieved. Today, this article will help you get food.
Five tips for fat-reducing meals:
1, limit the total energy:
To gradually reduce the intake of energy, while assisting moderate physical activity. Adults with mild obesity, a monthly weight loss of 0.5kg ~ 1.0kg is appropriate, that is, daily intake of 125kcal ~ 250kcal of energy intake. Adult moderate above Obese people lose 2 kg to 5.0 kg per month, which is a reduction of 510 kcal ~ 1280 kcal energy intake per day.
2, the amount of protein:
Every cell in our body needs protein to build, especially muscle. In addition, there are many benefits to a high-protein meal list. It can speed up the recovery of muscles after exercise, reduce muscle loss and promote muscle growth. Because it takes more time to digest proteins than carbohydrates. Compounds are long, so high protein meals are relatively hungry.
How much protein do you need to consume? About the body's pounds converted into grams, such as a 140-pound man must consume 140 grams of protein.
A small box of high calcium skim milk: 8.26 grams of protein
One ordinary egg: 6.29 grams of protein
100 grams of lean beef: 36 grams of protein
3, Limit fat:
Excessive intake of fat can cause ketosis, limiting dietary energy supply while limiting the supply of dietary fats, especially animal fats. Fat is easily deposited around the subcutaneous tissue and internal organs, resulting in fatty liver and some heart Occurrence of cerebrovascular disease. Obesity dietary fat should be controlled at 25% to 30% of total energy intake
4, limit the sugar:
The supply of sugar should be controlled at 40% to 55% of the total dietary energy, and avoid the consumption of monosaccharides such as sucrose, maltose, etc. The dietary fiber intake can be unlimited, so it is appropriate to eat more high-fiber foods.
5, Breakfast is great, lunch, dinner is small:
Contrary to our traditional dietary ratio, the proportion of breakfast and dinner should be large, medium and small, because we usually consume the least energy at night, so we don't need to eat too much food.
Moreover, if you go to bed with a full stomach, your abdomen will easily grow bigger and grow into a small belly! However, Xiao Bian understands the importance of dinner to the Chinese, so it's almost as if you have arranged a dinner once or twice a week. , but also improve the expectation of life!
Introduce several diet recipes:
One: Chicken Salad + Yogurt
Compared with pork, beef and other meats, chicken is obviously low-fat and low-fat. The meat is also more refreshing and tender. Using any cooking method, it can produce delicious dishes with a variety of accessories, and it is rich in nutrition and can almost become a weight loss. The preferred food for ingesting animal proteins. Yogurt promotes digestion and is a laxative food.
Ingredients: Chicken breast, ham, carrots, various vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.
practice:
1. Peel the carrots, peel and mince them; Ham is diced. Wash the chicken breasts, mash them, put them into the container, add salt, cooking wine, soy sauce, sesame oil, pepper, carrot, ham, stir Evenly, put it aside for a while.
2. Take a small piece of stir-fried chicken meat and wrap the surface with a layer of bread crumbs. Place the processed chicken pieces in a pan and fry a small amount of cooking oil.
3. Put the vegetables together with the chicken nuggets and serve them with the sweet salad dressing. The carrots can be boiled and eaten beforehand. When simmering, put some salt and cooking oil in the water.
II: Seafood melon soup + brown rice
Seafoods such as shrimps, crabs, and shellfish are not only low in calories, but also rich in various vitamins and minerals that promote digestion and absorption. Winter gourd diuretes can remove excess water from the body. Brown rice is rich in dietary fiber and is good for laxative use. .
4. Ingredients: Shrimp, Sea Rainbow, Sorbus, Winter Gourd, Onion Ginger, Coriander, Salt, Chicken, Essential Oil.
practice:
1. Wash all ingredients. Peel the melon and cut into cubes. Onions, parsley cuts, ginger shreds.
2. Add water to the pot, scallion, ginger, boil, respectively, under the sea rainbow, calyx to the mouth to remove; Then the shrimp into the pan until the shrimp body bent, shrimp shell red and remove.
3. The soup in the pot is filtered and then put again into the pot, add the melon pieces stew stew about 10 minutes until the melon is soft.
4. Put the freshly cooked shrimp, sea hong, and calyx into the melon soup, and add salt and chicken essence. After boiling, add sesame oil and sprinkle with parsley.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side), then reply to the keyword '21 days' Nine girls give you immediately!
