How to formulate a healthy and nutritious diet? I'm afraid it's a lot of people who suffer from weight loss. First of all, to control the calories of diet meals, but also to ensure adequate intake of nutrients. Today, slimming school courses, teach you three steps Perfectly customized healthy and effective weight loss recipes. Finally, the intimate Xiaobian delivered 4 weight loss menus.
How to arrange diet recipes scientifically
Step one: Formulate weight loss goals
Before choosing or formulating weight loss menus, first determine if you need to lose weight. What is the goal of weight loss? Weight loss should be within the body's normal body weight. This is a formula to follow: Use weight (kg) From the square of the height (m), the derived index is normal between 18.5-23.9. Take a 1.6-meter-high person for example. His or her normal weight should be between 48-61 kg. .
Step 2: Control of total intake
No matter what kind of menu is set, it should be remembered that 800 kcal calories is the lower limit of a person's daily intake of energy. If the total calorie intake of food in one day does not exceed this figure, there will be danger.
800 kcal is the lower limit of the human body's requirements. The calorie intake for a day of safe weight loss should be slightly higher than this baseline: Generally speaking, women should take 1000-1500 kcal a day, and men should be 1500-1800 kcal.
Step 3: Calculate the proportion of food consumed
The choice of food mix also requires attention. In the calorie intake every day, should include three parts: Protein, carbohydrates and fat, and the correct proportion of these three parts should be: Protein should be 30%-35% of the total calories, Carbohydrates should be 50%-60% of total calories, and fat should be 10%-15% of total calories.
Recommended 4 weight loss recipes
Weight loss recipes
1, breakfast a boiled egg, a glass of milk, half an apple or some potatoes + ham + salad dressing.
2, Chinese bowl of rice + vegetables.
3, Dinner is eaten at 7:00, which is similar to Chinese food, but it only takes 7 to 8 minutes to eat, but after 9:00 no more food can be eaten except for fruits.
4, can drink a glass of juice before going to bed (can squeeze lemon juice + water + two plum) remember not to add sugar oh.
5, with appropriate sports
Recommended reason: The amount of this package is moderate, suitable for some relatively weak systems MM, this diet meal with high nutrition.
Weight loss recipes II
1, After getting up: Two cups of water. 2, Breakfast: Vegetable juice 200cc.
3, Chinese: 500 grams of buttermilk.
4, Dinner: Vegetable juice 200cc.
5, before bedtime: 1-2 cups of water.
Recommended reason: yoghurt helps digestion and prevents constipation, helping beneficial bacteria inhibit the growth of bad bacteria, thereby improving the intestinal flora ratio and promoting normal motility of the gastrointestinal tract. This package is suitable for those who want to quickly slim down and want to see it in the short term. To lose weight MM, due to less meal, this package can not be eaten for a long time, it is easy to cause malnutrition, MM are also concerned about their own health while losing weight.
Weight loss recipes three
1, breakfast: a bottle of milk (or no sugar coffee) + a boiled egg (or tea egg).
2, Apple: Starting at 12: 00 noon, eating an apple every two hours until 8:00 in the evening for a total of five, you will not have to eat apple meals for one day after eating.
Recommended reason: Apple diet meal has always been your first choice for weight loss MM, Apple is both weight loss and beauty. The weight loss effect of this diet package is also more obvious
1. Early: Baked whole wheat toast, one boiled egg, one cup of skim milk, one cup of tea.
2, Medium: A glass of skim milk, boiled squid (with equal amount of chicken breast) boiled vegetables, one fruit (guava or apple, tomato), a cup of tea.
3, Evening: The menu of the dinner is self-provisioned, but it is forbidden to eat starches and meat.
Recommended reason: This weight loss package is usually implemented in five days to lose weight six kilograms, but at least 2500-3000cc a day to drink water, this package the most attractive point is: When you lose weight can drink Coke, a lot of MM love drink, but drink There is a lot of calories in the diet. Drinks are taboos for dieters. But you don't have to worry about eating this diet, but you can still achieve the ideal weight loss. MM quickly try it.
Weight loss recipes four
1, the first day: Only drink honey (can drink tea).
2, the second and third days: normal diet (but can not eat and drink).
3, Day 4: Only drink honey.
4, fifth days: normal diet.
Recommended reason: honey also has the role of detoxification, many MM lose weight when constipation phenomenon, there are such cases of MM to lose weight you can choose this package. Usually a week down 3-4 kg, if you really can not stand the diet You can use only one meal a day to drink only honey. This package is only suitable for short-term weight loss, it is not suitable for long-term consumption.
