4hw.com.cn: whether it's to lose weight or lose fat, we should treat it scientifically and rationally. We must not be too eager for success. It's harmful to our health. A healthy and reasonable diet is the key to lose weight and fat. Xiaobian has collected practical fat reducing recipes for you, hoping to help you.
Breakfast
Breakfast is the first meal of the new day. Breakfast can't be avoided, and it's very important to arrange this meal. The best time to eat breakfast is 7-8 in the morning. Therefore, it can be inferred that the best time to get up is 7 am starch. However, you can't eat breakfast right after you get up. You need to have an interval of 20-30 minutes. Because breakfast is an important source of energy for human body's physiological activities in a day, we can choose foods rich in protein, such as milk, eggs, sausages, soymilk, etc., as well as foods rich in sugar, such as bread, steamed bread and flower rolls. In addition, we can also eat some foods with high vitamin content, namely some fruits and vegetables.
Diet breakfast 1: nutritious salted tofu
Ingredients: a box of super tender tofu, onion, ginger, garlic, mushrooms, carrots, Undaria, fried pine nuts, coriander.
Practice:
1. Cut Undaria pinnatifida into small pieces, cut other materials into small pieces.
2. Boil tender tofu in water for 1-2 minutes.
3. Heat the pan with less oil, saute the minced chives, ginger and garlic, then stir fry other ingredients for half a minute, add some soy sauce, sugar and vinegar to taste.
4. Divide the cooked tofu into thin pieces and put them into a bowl. Pour on 3 ingredients. Add some fried pine nuts, chili oil and chopped coriander as you like. Mix before eating.
Diet breakfast 2: bread salad
Ingredients: 1 piece of whole wheat toast, appropriate amount of butter and garlic, 1 boiled egg, random amount of crushed almond, 6-7 small tomatoes, 2 pieces of vegetable leaves, half of cucumber.
Practice:
1. Lettuce leaves 2 pieces, small tomatoes 6 pieces, eggs 1 piece, celery 1 piece, cucumber 1 piece. If you care about tomatoes and cucumbers, you can choose one by yourself. After cleaning, tear the vegetables into small pieces, cucumber slices, small tomatoes cut in pairs, celery cut thick slices.
2. The eggs are cooked, the celery is scalded, the eggs are boiled and cut into small pieces.
3. Two slices of toast. If there is butter in the refrigerator, take a small piece and melt it at room temperature. Then cut some garlic and mix it in. Smear a layer on the bread. Preheat the oven to 200 ℃, put the bread into the oven and bake for about 8-10 minutes. It's the same with baking in a pan. Finally, dice it.
4. Take a large bowl, put shredded lettuce, small tomatoes, cucumber slices, cut eggs, celery sections, shrimp cubes, add a little salt, ground black pepper, olive oil, squeeze the last half of lemon juice, mix well, sprinkle with roasted garlic toast, sprinkle with some small almonds.
Two, lunch
Lunch provides about 35% of the body's total energy. Therefore, lunch is absolutely not to be underestimated. In a day, the best time to eat lunch is from 12:00 to 14:00. It's better to eat some vegetables and fish, lean meat and beans for lunch. Porridge and soup are also better choices. Porridge soup suitable for weight loss includes: mung bean porridge, cucumber porridge, tomato and egg soup, etc. These soups are good for weight loss. Remember to avoid fried meat and try to eat less liver and fat of animals. Because the amount of heat in these foods is very high without exception. This is the arrangement for lunch.
Chinese diet 1: mushroom, spinach, pasta
Ingredients: 100g tricolor spiral noodles, 100g mushrooms, 100g spinach, 50g ham slices, half onion, 3 cloves garlic, 100g cream, 2G salt, 2G white pepper.
Practice:
1. Put enough water in the pot to boil, add 5g salt and a few drops of olive oil, put in the tricolor spiral noodles, cook according to the time noted on the packaging bag, then remove the filtered water for standby.
2. Cut onion, garlic and ham into pieces. Cut mushroom and spinach into pieces.
3. Add olive oil in the hot pot, add onion and garlic, stir fry until fragrant, and then add mushrooms and stir fry until soft.
4. Pour in the cream and add some water to boil.
5. Add the tricolor spiral noodles and spinach, season with salt, stir fry for 1 minute, then sprinkle the ham powder and white pepper and mix well.
Chinese diet 2: Asparagus and fish fillet
Materials: potato, grass carp, tomato, asparagus, Chinese toon bud, red pepper, chocolate sauce, egg, tomato sauce, salt, sugar, pepper, cooking wine, starch, ginger.
Practice:
1. Cut the grass carp into large pieces and marinate with salt, pepper and cooking wine. Cut the potatoes into large pieces and cook them in microwave for 8 minutes.
2. Dice the tomato, shred the red pepper, cut the asparagus into long sections and fish out with water.
3. Add a little salt and paste with starch and eggs, drag the fish slices to paste, put them in a 5-HIGH oil pan, fry them into golden yellow and drain the oil. Heat in microwave for 3 minutes until cooked.
4. Take out the potatoes and twist them into mud. Mix with salt, pepper, butter and shallot. Pat the mashed potatoes into small cakes and put them on the plate. Put three asparagus in turn and put two pieces of fish on the shelf.
5. Leave the oil in the pot, stir the ginger and put in the diced tomato, and a little tomato sauce, add sugar and salt to make the thick sauce, pour the thick sauce around the plate, squeeze the chocolate sauce, and decorate the fish fillet with red pepper and Chinese toon sprouts.
Three, dinner
The highlight is coming. The best time to eat dinner is at 17:00-19:00 in the evening. Because during this period, the metabolism rate of the body is faster, about 10% higher than that at 21:00 in the evening. At this time, when you eat, the calories in your body can be consumed before you go to sleep, and you can get rid of those annoying fat, or you can bring them to your body Many benefits.
The food for dinner should not be too greasy, and the cooking should be as light as possible. Remember that those high-fat foods should not be eaten for dinner, especially the sweet food containing cream. The combination of meat dishes and vegetable dishes should be reasonable, neither all meat dishes nor all vegetable dishes. Soup and porridge can be properly consumed, because this can increase the sense of fullness and avoid hunger. For green leaf vegetables , try to eat as much as possible, but try not to cook with oil, because cooking with oil will not only destroy the nutrients in it, but also increase its calorie index, so try not to go through some cooking, you can eat after boiling water. In addition, if you want to lose weight, you must give up the night snack because it is very difficult to be digested and easy to lead to obesity.
Diet dinner 1: Braised Tofu with oyster
Ingredients: tofu, oyster, garlic, ginger, sweet potato powder, oil, salt, cooking wine, soy sauce, vinegar, pepper.
Practice:
1. Marinate tofu in light salt water for half an hour, then cut it into pieces. Mix oyster with a little salt, vinegar, cooking wine, pepper and sweet potato powder. Slice garlic and ginger for later use.
2. Pour a little oil into the pot, heat the oil and then add the chopped garlic, ginger slices and tofu to fry.
3. Turn the fire, put in the cooking wine and stir fry.
4. Add some water and simmer for a while.
5. Put in the oysters and simmer for a while, until the soup is slightly thick.
6. Add garlic leaves, salt and pepper to taste.
Diet dinner 2: ice sugar, tremella, walnut porridge
Materials: mung bean, rice, millet, walnut kernel, tremella, crystal sugar.
Practice:
1. Walnuts are divided into two parts; Tremella is divided into two parts, one is chopped and the other is torn into large pieces.
2. In addition to the large tremella and a portion of walnuts, other raw materials are put into the pot; add a little less water than usual porridge.
3. Time 20 minutes. After cooking, put on the remaining walnuts and tremella, then.
If we can strictly and seriously implement the above three meals a day diet, and really only three meals a day, without the fourth meal and the fifth meal, we believe that the success of weight loss is not a very difficult thing, but, it is important to stick to it and stick to it.
The most practical way to reduce fat
Breakfast: a bowl of nutritious oatmeal, some whole wheat biscuits, boiled eggs, a glass of milk, a small amount of nuts, tomatoes, oranges, dates.
(you can match freely according to your own needs)
Eat a fat reducing lunch like this:
Lunch should be the most caloric meal among the three meals. However, considering the fact that the lunch break time of office workers is reduced and they often need to eat out, I suggest that lunch should be selected based on the principle of high protein, low fat and low fat. If you can't eat vegetables, you can go home at night and make up for it.
Recommended lunch: pork tenderloin, pork liver, chicken breast, hairtail, shrimp, potato, carrot, broccoli, asparagus, purple cabbage, balsam pear, agaric, olive oil.
Eat a fat reducing dinner like this:
Even if you don't have time for breakfast, you can only eat out for lunch, so do it yourself for dinner, try to choose some fish and shrimp, coarse grains, green vegetables, and consider the total amount of dinner according to the time you sleep.
Recommended dinner: corn, millet, yam, pumpkin, tofu, beef, oyster, salmon, crucian carp, spinach, celery. Lettuce, eggplant, medlar, red wine.
Sometimes, if you are not satisfied, you can add some food. After all, if you are hungry, when you really want to eat, the absorption of food will be faster. Try to choose some fruits and nuts for extra food.
Recommended meals: blueberry, grape, banana, pineapple, cucumber, walnut, mung bean, tremella, konjac, dark chocolate and yogurt.