Reduce fat diet, three meals a day.

The diet of reducing fat and eating three meals a day, in this age of looking at the face, not only must have a face value, but a perfect body is naturally pursued by many people. Besides exercise, if you want to have a perfect figure, you need a healthy diet. Let's take a look at the recipes and related materials for reducing fat for three meals a day.

Three meals a day on a fat-reducing diet 1 Monday: breakfast: 1 steamed stuffed bun with leg eggs, 1 cup of cheese.

Lunch: Tommy with fish eggs, rape (deoiled) and tea/water.

Afternoon tea: fruit 1.

Dinner: steamed aconite 1 serving, roasted vegetables, rice, lobster sauce fruit.

Tuesday: Breakfast: 1 wheat bag with calcium and low-sugar soybean milk.

Lunch: low-fat cheese and ham sandwich, diet soda, fruit 1.

Afternoon tea: 4 pieces of Mary cake

Dinner: 1 serving of fried beef, rice, melons and fruits.

Wednesday: Breakfast: jam sandwich, low-fat cheese 1 cup.

Lunch: rice and vegetables, shredded corn and pork (oil)

Afternoon tea: fruit 1.

Dinner: Fish fillets with mushrooms, scallops and tofu (seasoned with clear soup), rice/noodles, fruit 1 serving.

Thursday: Breakfast: skim milk, wheat bran.

Lunch: 3 pieces of rice rolls milk, rice porridge 1 bowl, vegetables (with oil).

Afternoon tea: 4 pieces of Mary cake

Dinner: fresh eggplant scrambled eggs, broccoli, rice, fruit 1.

Friday: Breakfast: tuna sandwich, calcium soybean milk 1 box.

Lunch: beef ball noodles and vegetables (oil)

Afternoon tea: fruit 1.

Dinner: 1 serving corn, melon, meat, eggs, soup, rice and fruit.

Saturday: Breakfast: 1 bowl of cornflakes, 1 cup of skim milk.

Lunch: shredded chicken sandwich, lemon tea (not too sweet)

Afternoon tea: 1 cup of low-fat cheese

Dinner: mixed vegetable soup, steak with baked potato/pasta, diet soda, fruit 1.

Sunday: Breakfast: Calcium-added soybean milk and wheat bran.

Lunch: 1 small bowl of shredded Chinese cabbage, 1 shrimp rolls, 4 steamed snacks and vegetables (oil).

Afternoon tea: fruit 1.

Dinner: preserved egg lean porridge, vegetables (oily), fruit 1.

A diet of three meals a day. Go on a diet for a week

1, (the first day) breakfast: low-fat milk, small apples, whole wheat cheese sandwich; Chinese food: germ rice, mushroom tofu, spinach beef, parsley radish soup; Dinner: tomato macaroni, cabbage slimming soup.

2. (The next day) Breakfast: stone oatmeal, yogurt and fruit salad; Chinese food: vegetarian dumplings and assorted egg drop soup; Dinner: four-color fried rice, loofah and seaweed slimming soup.

3. (Day 3) Breakfast: Salad whole wheat toast, wheat germ milk, kiwi fruit; Chinese food: germ rice, roasted miso fish, fried kale, fragrant fish eggplant, lily soup; Dinner: vegetable hotpot.

4. (Day 4) Breakfast: sweet potato porridge, pork floss mixed with tofu, hot water spinach and pears; Chinese food: tomato and beef risotto, cabbage and mushroom soup; Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.

5. (Day 5) Breakfast: egg steamed bread, alfalfa bud salad and half grapefruit; Chinese food: glutinous rice balls and soy bean curd; Dinner: germ rice, steamed chicken legs, burdock radish slimming soup.

6. (Day 6) Breakfast: stone fruit salad, baked potato and diluted orange juice; Chinese food: fried rice with edamame and eggs, cabbage and tofu soup; Dinner: Assorted fried rice noodles, two-color cauliflower slimming soup.

7. (Day 7) Breakfast: seafood porridge, guava; Chinese food: diced chicken with scallion oil, two-color green pepper, spicy cabbage and seaweed soup; Dinner: Hawaiian pizza, tomato and mushroom slimming soup.

Second, the fat-reducing meal recipe exercise daquan

It is best to eat more meals a day during weight loss, which is beneficial to gastrointestinal digestion. Here I will introduce the diet of three meals a day:

7: 00 breakfast

Recipe: porridge, milk, eggs.

Reason: Porridge is easy to digest, and cowboys and eggs are helpful for protein's supplement. Milk can also be replaced by orange juice, which can supplement more abundant vitamin C and make your spirit better.

Extra meal at 9 o'clock

Recipe: Half an apple.

Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.

1 1: 30 lunch

Recipe: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).

Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, and rich dietary fiber also helps digestion.

15: 00 for dinner

Recipe: black coffee (350 ml)+whole wheat bread (2 slices) or a banana.

Reason: Black coffee is good for heart function and contains no fat, which is a good thing to speed up metabolism in the process of reducing fat. If you choose whole wheat bread with coffee, you should avoid bananas.

17: 30 dinner

Assorted fat salad

Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.

Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.

Reason: A mixed fat salad can completely meet the nutritional intake of a dinner. It is recommended that ingredients should not be cooked with cooking oil. Boiling, steaming and stewing are all good methods.

265438+ zero snack

Recipe: low-calorie fruit.

Reason: People who are used to sleeping late should not burden their stomachs before going to bed. If they choose low-calorie fruits, they will feel full and don't have to worry about gaining weight.

Third, how to eat diet meals

1. Eat half a cucumber or a tomato before meals.

The calories of tomatoes and cucumbers are very low, only 100g has more than10g, and the weight of a tomato or half cucumber is about 200g, which is about 30 calories, which can help you reduce hunger and fill your stomach, so that your dinner will naturally reduce the weight of food and the calories. You can lose weight slowly without deliberately dieting.

2. The staple rice has become coarse grains.

Three meals can reduce the intake of staple food and reduce the intake of carbohydrates by 20%. However, the daily carbohydrate intake should not be less than 180g, and staple food should be avoided. Staple food can provide carbohydrates needed by the body, while the carbohydrate content in fruits and vegetables is relatively low, which can not provide necessary energy support for the body's operation. If you don't eat staple food for a long time, you are prone to anemia, hair loss and muscle decomposition.

In addition, you need to choose the right carbohydrate staple food. Coarse grains coarse grains are complex carbohydrates, which are relatively simple carbohydrate staple foods like rice and noodles. After intake, the body's blood sugar rises slowly, insulin secretion will decrease, and fat will not be produced quickly.

We should eat less simple staple foods such as rice, and choose coarse grains such as brown rice, boiled corn, red beans, black beans, coix seed, sweet potato, yam and peas instead, which can not only supplement the carbohydrates needed by the body, but also make the stomach consume for a long time and feel full for a long time, which is helpful for the body to shave fat and lose weight.

3. Increase food intake in protein.

Protein belongs to macromolecular food and is not easily consumed by the body. Protein is composed of amino acids, which can provide running motivation and promote muscle synthesis after being ingested, and is not easy to be converted into fat. Increase the intake of 15% protein at breakfast, and the hunger will not be too strong at lunch, and the food intake will also decrease obviously.

Of course, the wrong cooking method will destroy protein's nutrition, leading to soaring calories. For example, fried chicken, braised pork and braised tofu are all high-calorie foods and are not recommended.

We need to choose high-quality protein food and light cooking methods, so as to control calories and maintain food nutrition. We can choose seafood, fish, milk, bean products and eggs, such as boiled eggs for breakfast, custard or steamed fish for lunch and boiled chicken breast for dinner, which can supplement the nutrients needed by the body and improve the metabolic level of the body.

4. The choice of diet should be diversified.

Don't always eat cabbage or broccoli. The body needs different vitamins, minerals and trace elements to balance nutrition and maintain a high level of metabolism.

Fat-reducing diet, three meals a day, how to eat every day when you lose weight, and 4 special diet recipes, please accept them.

Recipe 1: egg milk+fruit to lose weight

Breakfast: boiled eggs, apples and low-fat milk.

Lunch: small bowl of rice, boiled lean vegetable soup.

Dinner: Try to have lunch around 7 o'clock. Dinner is light. You can feel full in six minutes. Don't eat after dinner. Drink a small glass of freshly squeezed juice before going to bed at night.

Tip: Exercise moderately every day.

Recipe 2: Whole Wheat Bread+Skim Milk

Breakfast: whole wheat toast, skim milk, boiled eggs, oolong tea.

Lunch: red bean porridge, boiled chicken breast, an apple or tomato.

Dinner: Eat sweet potato porridge or fruit and vegetable salad for dinner, and avoid food and meat with high starch content.

Tip: Drink plenty of water every day.

Recipe 3: Yogurt slimming recipe

Breakfast: a cup of fruit and vegetable juice, 1 boiled eggs, and a piece of whole wheat bread.

Lunch: plain yogurt, a boiled chicken breast and half an apple.

Dinner: vegetable juice, half a sweet potato and a cup of yogurt.

Tip: Drink two glasses of lemonade on an empty stomach in the morning.

Recipe 4: Coffee boiled eggs to lose weight

Breakfast: unsweetened coffee (black coffee is better), boiled eggs and a banana.

Lunch: small bowl of rice, tomato soup, stewed fungus with tofu, a piece of chicken breast and a cup of yogurt.

Dinner: fruit salad, cold cucumber and mung bean porridge.