Efficient fat loss meal recipes

Efficient fat-reducing meal recipes

Efficient fat-reducing meal recipes. Weight loss and slimming are the goals that many people strive for throughout their lives, but more people always fail to achieve results despite their efforts. . Calculate calories, cooking methods, types of ingredients and flavor combinations in a scientific way. By following this delicious low-calorie recipe, you can lose weight without going hungry and break the cycle of gaining weight. Take a look at the efficient fat-reducing meal recipes and related information below. Highly effective fat-reducing meal recipe 1

DAY1

Breakfast: 2 boiled eggs, 200ml milk (can be replaced with sugar-free yogurt/soy milk)

Lunch: chicken breasts 150g of meat, boiled vegetables

Snack: 3 egg whites

Dinner: 200g of steamed fish or shrimp, boiled vegetables

DAY2

Breakfast: sugar-free yogurt/soy milk, fruit (low sugar)

Lunch: one piece of toast, 150g of chicken breast/fish/beef, boiled vegetables

Dinner: chicken breast 200g of meat/fish/shrimp, boiled vegetables

Snack: milk or sugar-free yogurt

DAY3

Breakfast: a small bowl of Baigu light meal , 1 piece of low-sugar fruit

Lunch: a piece of toast, 150g of tofu or egg white, boiled vegetables

Dinner: corn/purple potato/sweet potato/150g, 150g of shrimp or chicken breast

Snack: an apple

DAY4

Breakfast: 200ml milk (can be replaced with sugar-free yogurt/soy milk)

Lunch: 150g chicken breast, boiled vegetables

Snack: 3 egg whites

Dinner: 200g steamed fish or shrimp, boiled vegetables

　DAY5

Breakfast: sugar-free yogurt/soy milk, fruit (low-sugar)

Lunch: a piece of toast, boiled vegetables

Dinner: chicken breast /Fish/shrimp 200g, boiled vegetables

Snack: milk or sugar-free yogurt

DAY6

Breakfast: a small bowl of Baigu meal, low-sugar fruits 1 piece

Lunch: a piece of toast, boiled vegetables

Dinner: 150g of shrimp or chicken breast

Snack: an apple

If you are very hungry, you can eat more tomatoes and cucumbers, but absolutely no snacks! Highly effective fat-reducing meal recipe 2

Monday:

Breakfast: One cup of yogurt, 10 raisins, and two slices of whole-wheat bread.

Lunch: Celery and two rice porridge.

Materials: 100g celery, 100g rice, 100g millet.

Method: Wash the celery and cut into small pieces; rice. Wash the millet. Heat the pot, add an appropriate amount of water, add rice and millet to cook porridge, first bring to a boil over high heat, then switch to low heat and cook for 20 minutes, add celery segments and cook for another 5 minutes.

Dinner: 1 bowl of boiled vegetables or 1 serving of lettuce salad. Season with vinegar and salt. Do not use high-calorie salad dressings.

Tuesday:

Breakfast: a bowl of soy milk, two slices of whole wheat bread, and an egg.

Lunch: Tomato, tofu and bean sprout soup.

Ingredients: 1 big red tomato (about 100g), half a box of northern tofu (about 100g), 50g bean sprouts, and a little coriander.

Seasoning: 2 tsp salt.

Method: Wash and cut the tomatoes into cubes, cut the tofu into small cubes, remove the roots of the bean sprouts, wash them, wash and cut the coriander into sections. Put water and tofu cubes in the pot, boil for 5 minutes, add tomato cubes and bean sprouts, cook briefly, add salt to taste, and sprinkle with coriander segments.

Dinner: 1 bowl of boiled vegetables or 1 serving of lettuce salad, seasoned with vinegar and salt.

Wednesday:

Breakfast: a glass of milk, a flower roll, and an apple.

Lunch: Braised fish fillet.

Ingredients: Take 1 middle section of grass carp, 10 grams of fungus, and 50 grams of Cantonese cabbage.

Seasoning: 2 tablespoons of salad oil, 1 teaspoon of salt, 1 teaspoon of cooking wine, a little each of dry starch, water starch, green onion, and ginger

Method: Clean the grass carp, Slice, dip in dry starch and cook with warm oil; soak the fungus and wash it; wash the Cantonese cabbage; mince the green onion and ginger.

Pour salad oil into the pot and heat it up, add green onions and minced ginger and sauté until fragrant, then add fish fillets, fungus and cabbage and stir-fry evenly, add salt and cooking wine to taste, pour in water and starch to thicken the gravy. .

Dinner: 1 bowl of boiled vegetables or 1 serving of lettuce salad. Season with vinegar and salt. Do not use high-calorie salad dressings.

Thursday:

Breakfast: a bowl of black rice and red bean porridge, a boiled egg, and a butterfly of cold shredded radish.

Lunch: Fried cuttlefish with celery.

Ingredients: 150 grams of celery, 150 grams of cuttlefish, a little each of chopped green onion, red pepper shreds, and yellow pepper shreds.

Seasoning: 1 tablespoon salad oil, 1 teaspoon salt, 1 teaspoon chicken essence.

Method: Wash the celery and cut it into sections; remove the internal organs of the cuttlefish, wash them, cut them into sections, blanch them in boiling water and drain them. Pour salad oil into the pot and cook until cooked, add chopped green onions and saute until fragrant, add celery segments and stir-fry for a few times, then add cuttlefish flowers, red pepper shreds and yellow pepper shreds and stir well, finally add salt and chicken essence to taste and mix well. Just put it on the plate.

Dinner: 1 serving of lettuce salad (still no salad dressing).

Friday:

Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.

Lunch: corn silk and chrysanthemum porridge.

Ingredients: 10 grams of corn silk, 10 grams of chrysanthemum, and 200 grams of rice.

Seasoning: 1 tsp salt.

Method: Soak the fresh corn silk in warm water and rinse thoroughly. Remove the stems of chrysanthemums, pick off the petals, and wash them. Wash the rice. Pour water and corn silk into the pot, cook for 10 minutes, filter out the corn silk, add rice and cook until porridge is formed, then add salt, chrysanthemum and corn silk, bring to a boil and serve.

Dinner: 1 bowl of light boiled vegetables (still no salad dressing).

Saturday:

Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.

Lunch: Oatmeal porridge.

Ingredients: 200 grams of oatmeal.

Method: Heat the pot, pour an appropriate amount of water, add oatmeal, bring to a boil and cook over low heat until the oatmeal is cooked and thick.

Dinner: 1 bowl of light boiled green vegetables or 1 serving of lettuce salad (still no salad dressing).

Sunday:

Breakfast: steamed custard, a steamed bun, and an apple.

Lunch: Loofah and stewed tofu.

Ingredients: 1 loofah, 1 box of tofu, 50 grams of enoki mushrooms, 1 segment of green onion.

Seasoning: 1 tablespoon salad oil, 1 tablespoon water starch, 1 teaspoon salt, 1 teaspoon chicken essence, 1 teaspoon sesame oil.

Method: Peel the loofah, wash it, and cut it into hob pieces; cut the tofu into small cubes, blanch it in boiling water, remove and drain the water; mince the green onion. Pour salad oil into the pot and heat it up, add chopped green onions and sauté until fragrant, add loofah cubes, tofu cubes, and enoki mushrooms and stir-fry, add salt and chicken essence to taste, pour in water starch to thicken, and drizzle with sesame oil.

Dinner: 1 bowl of light boiled green vegetables or 1 serving of lettuce salad. Highly effective fat-reducing meal recipe 3

Breakfast lettuce and banana juice

The seemingly ordinary vegetable juices, with the addition of nutritious ingredients such as bananas and lettuce, make the juice taste delicious. no the same.

●Improve constipation●Increase energy

　101 kcal

Method

5-10 minutes for 1 person

1 green pepper (or 20cm of celery, 40g)

10 pieces of lettuce (or broad-leaf kale, Chinese cabbage, etc., 40g)

1 banana (100g)

1 cup of water (200cc)

1. Wash the green peppers, remove seeds, and cut into 1cm size.

2. Wash the lettuce, peel the bananas, and cut them into bite-size pieces.

3. Pour the banana, green pepper, lettuce and water into the juicer in order and blend together, then you can drink.

　2

Lunch egg and eggplant rice bowl

In summer, the climate is hot and the appetite is not so strong. It is a good season for weight loss. This dish is also used Made with ingredients everyone is familiar with.

●Prevent anemia●Care for eyes? ●Strengthen immune function

　376 kcal

Method

20-30 minutes for 1 person

Brown rice (or multigrain rice) 60g

1/2 eggplant (or 1/3 pumpkin, 1 mushroom, 75g)

1/onion 4 pieces (50g)

10cm garlic

1 and 1/2 tsp cooking oil

Egg dishes

2 eggs

1 tablespoon mayonnaise

A little pepper

Seasonings

1 tablespoon water

For cooking 1/2 tablespoon of rice wine

1/2 tablespoon of brewed soy sauce

1/3 teaspoon of minced garlic

1. Wash the eggplant and onion. Peel and cut into 0.5cm sizes; wash and finely chop the garlic.

2. Put the egg cooking ingredients and seasonings into a bowl and mix evenly.

3. Pour cooking oil and the egg dish of step 2 into the pot. After frying for 30 seconds, insert chopsticks into the egg to check whether it is cooked. If it is not cooked, fry for another 30 seconds.

4. Wash and dry the pot, then pour 1/2 tsp of cooking oil and sauté the eggplant, onion and garlic over medium heat for 2 minutes.

5. Add seasonings and stir-fry over low heat for 1 minute.

6. Eat the eggs from method ③ and the ingredients from method ④ with brown rice.

Dinner Avocado Vegetable Meal

This is a salad meal made with avocados. Through dicing and guacamole dressing, it makes people enjoy the meal. Produce a large portion and a psychological effect of satiety.

●Improve constipation●Increase vitality●Eliminate edema

Method

10-20 minutes for 1 person

Ingredients

1 avocado (200g)

1 large tomato (or 10 small tomatoes, 150g)

1/4 onion (50g)

10 slices of lettuce (or Chinese cabbage, 50g)

Sauce

1 green onion (optional according to personal taste, 20g)

Lemon 2 tablespoons of juice

1/4 teaspoon of salt

A little pepper

1. Wash the tomatoes, wash and peel the onions, and cut them into 1 ×1cm size; wash and mince green onions; wash lettuce.

2. Wash and peel the avocado, scoop out the fruit with a spoon, mix evenly with the sauce to form avocado sauce, and put it into a small bowl.

3. Then put avocado, tomatoes, and onions on the lettuce and eat together to complete this summer dish.

Fat loss does not mean fasting

The fastest way to lose weight is to not eat food. You can lose one or two kilograms a day, but the body organs such as the liver, gastrointestinal tract, kidneys, and heart will be significantly affected after a week of fasting. Atrophy, and the chance of sudden death due to sudden cardiac arrhythmia is also greatly increased.

The most important thing is that we cannot fast for a long time or fast frequently. On the contrary, it is easy to develop bulimia due to compensatory psychology. The weight will go up and down like a yo-yo, which is unhealthy for the body.

Fat loss does not mean dieting

Deliberate dieting has a small chance of success for two reasons. First, when the food intake is reduced, the body’s instinct will lower the basic metabolic rate. Because humans are endothermic animals, they need heat to maintain their body temperature.

In addition, the operation of our organs also requires calories. These are the calories needed for basic metabolism. When the supplement is insufficient, the body will break down fat and reduce the basal metabolic rate to maintain the body's operation. In the long run, As long as the calories of the food eaten are higher than the reduced basic metabolism (calories), the body will instinctively store it immediately, but it is easy to accumulate fat.

At the same time, the psychology will develop in two extreme directions. One is the compensatory effect, which means eating and drinking heavily after a period of dieting to make up for it. The other direction is causing anorexia nervosa, which is harmful to physical health. Well, eating is a human instinct after all, and knowing how to eat smartly and stay full is the way to go.