Weight loss recipes, after scientific analysis, according to weight loss needs, take a form or other more neat form, edited for personal reference, daily diet books or manuals. Principles: 1, the staple food can not eat; 2, do not have to refuse meat; 3, to reduce the intake of sweets, wine and sugar high fruit.
Nutritional principles of diet recipes
1, limit the total energy: to gradually reduce the intake of energy, while supporting the right amount of physical activity. For adults with mild obesity, a monthly weight loss of 0.5 kg to 1.0 kg is appropriate, ie, an energy intake of 125 kcal to 250 kcal per day is reduced. Obese adults with moderate to moderate weight loss of 2 kg to 5.0 kg per month are advised to reduce energy intake by 510 kcal to 1280 kcal per day
2. Appropriate protein: While taking a low-energy diet, the protein supply should account for 20% to 30% of the total energy supply. If too much intake of protein, will cause damage to liver and kidney function.
3. Limiting fats: 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 cardiovascular and cerebrovascular diseases. Obesity diet fat should be controlled at 25% to 30% of total energy intake
4. Limit sugars: The supply of sugars should be controlled at 40% to 55% of the total dietary energy, and avoid the consumption of monosaccharides such as sucrose and maltose. The dietary fiber intake can be unlimited, so it is appropriate to eat more high-fiber foods.
5, restrictions on salt and purine: salt can lead to thirst and increase appetite, excessive consumption is not conducive to the treatment of obesity, 3g / d ~ 6g / d is appropriate; purine can increase appetite and increase the burden on the liver and kidney, therefore, The liver, heart, etc. of animals must also be restricted.
6, cooking methods and meals: food processing should be steamed, boiled, burned, baked and other cooking methods, Jiyong fried and fried and other methods. The meal to be eaten varies from person to person, usually 3 to 5 times per day.
7. Others: While maintaining a standard diet, eat more vegetables. This will increase satiety and energy, but it must absorb enough nutrients.
8, comprehensive nutrition, eat less and more exercise.
Experts recommend three-day diet recipes
first day
breakfast:
A whole wheat bread with peanut butter, half a grapefruit, and a cup of coffee on both sides.
Chinese food: Half-canned tuna, a slice of toast, and a cup of coffee.
Dinner: Half cauliflower, ten grapes, ten lentils, two lean pork, one apple, one cup of coffee.
the next day
breakfast:
Half a banana, an egg, a slice of toast, a cup of coffee.
Lunch: a cup of unsweetened yogurt, two soda crackers, and a cup of coffee.
Dinner: Two hot dog sausages, half a broccoli, ten red grapes, half a banana, and a cup of coffee.
The third day
breakfast:
One apple, one slice of cheese, two soda crackers, and one cup of coffee.
Chinese food: one boiled egg, one slice of toast and one cup of coffee.
Dinner: Half canned tuna, 10 red grapes, half cabbage, half banana, vanilla ice cream, coffee cup.
Note: 1, drink 2 cups of water a day only between two meals or before going to bed, in addition to prohibit drinking water. 2. Raw water is cooked and only seasoned with salt or pepper. 3, according to the order can not be used indiscriminate alternatives. 4, coffee can not add sugar and milk.
Weight loss principle:
1, intake less carbohydrates, more protein foods, there are more exciting foods such as coffee and tea to increase the metabolic rate.
2. Considering the lowest carbohydrate requirement in the human body, each meal is given a piece of bread or a banana, which guarantees that you can consume 100 grams of carbohydrates per day. This is the minimum amount needed to protect your body.
3, but also pay attention to maintaining the supply of vitamins, including the selection of fruits and vegetables are high vitamin content varieties.
4. The food at night looks a lot. In fact, there are less carbohydrates and the total calories are not high. It is mainly based on the foods that are rich in moisture, fiber, and low calorie density, so that you can feel it when you sleep at night. hungry.
5, this recipe is mainly to reduce the weight by changing the proportion of carbohydrate, protein and fat energy supply, so people who eat more carbohydrate-containing foods on weekdays, suddenly changed into this diet, the effect is certainly more obvious. If you eat only a staple food on weekdays, you have a small appetite, and you are often hungry, eating this type of dietary meal will have no effect.
Expert advice: There must be a doctor to use this method
This is a weight loss diet abroad, but nutritionists have always advocated the principle of "safe weight loss", which is low-calorie weight loss. If the diet contains less than 800 calories per day, it is a very low calorie intake. Unless under the guidance of a professional doctor, experts do not recommend using the general population. The method of safe weight loss should be to ensure at least 1,000 calories per day for low-calorie intake, 1 month minus 1. 5 kilograms, combined with exercise, and gradually lose weight. This healthy scientific weight loss method is the least likely to rebound.
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