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You can lose weight one day a week, come with a weight-loss plan that belongs to you!

7 People involved  2021年04月05日 11:11  classification : Weight loss  comment

Monday is the golden period for Weight loss.

On this day, some special design of the diet can offset the obesity caused by weekend indulgence and help adjust the biological clock that is disordered due to weekends. You can choose a weight loss day theme according to your preferences, such as fruit, rice, vegetarian food, etc., and design three meals a day. According to your own schedule, you can choose any day of the week to try.

If you eat too much on one day, you can also change the diet for the next day to a theme slimming meal. The theme slimming meal is similar to the "light fasting" weight loss method used by many celebrities. It can balance the diet structure and control calorie intake, but it will not make people feel hungry. It is very suitable for "no food will die star people" weight loss method .

Why can the theme lose weight?

①Low calorie

Most of the food in the theme meal is low-calorie fruits and vegetables, so it is not easy to accumulate in the body. When the calorie intake decreases, the body will automatically consume the energy stored in the body to ensure normal human activity needs, so as to achieve a certain weight loss and slimming effect.

②Low salt and low fat

Oil can provide us with good energy, but excessive intake can easily accumulate in the body, causing obesity and even hyperlipidemia. High-salt food will also promote the body's sugar reserves, which will be converted into fat by the body, causing obesity. Therefore, low-salt and low-fat foods of themed meals can avoid these problems and play a correct role in nutrition and health care.

③High dietary fiber

The theme meal’s diet is rich in dietary fiber. Dietary fiber can promote gastrointestinal peristalsis, prevent food from staying in the gastrointestinal for too long, help to discharge toxins from the body, and play a role in beauty and beauty. It can also absorb excess fat and cholesterol and prevent excessive accumulation of fat in the body. Dietary fiber can also give people a good feeling of fullness, control appetite, and reduce food intake.

Recommended main meals

1. Vegetarian Day

Experience result: weight loss 2.4 kg/day

Breakfast: a carrot

Extra meal: 4~5 small carrots

Lunch: fruit and vegetable salad (half lettuce, a small handful of arugula, 1 tomato, 1/2 cucumber, 1/2 avocado)

Snacks: carrots, eat as much as you want

Dinner: fruit and vegetable salad (half lettuce, a small handful of arugula, 1 tomato, 1/2 cucumber, 1/2 avocado)

Editor's comment: On Vegetarian Day, 2000g of organic vegetables and fruits are required to be eaten completely raw. At the same time, at least 2000ml of water or herbal tea is required. Vegetables and fruits are rich in dietary fiber. The combination of the two can not only supplement vitamins, but also resist hunger, which is suitable for most people.

2. Fruit Day

Experience result: weight loss 1.8 kg/day

08:00: an apple

10:00: 200g blueberries, a kiwi fruit

12:00: a pear

14:00: 14 jujubes

16:00: Two pieces of melon

18:00: an orange

21: 00: a pear

Editor's comment: Fruit Day is the gospel of fruit control! Fruits are rich in vitamins, and different types of fruits can supplement the human body with comprehensive vitamins, and have a good positive effect on women's beauty and slimming. On this day, you need to eat 2000g of fruit and every two hours to prevent hunger attacks. Not only can I choose the fruit I like, but I can also eat it all day long. How can I not like this kind of weight loss?

3. Rice Day

Experience result: weight loss 2 catties/day

①Breakfast: Mint pineapple brown rice

Cut 2 slices of pineapple into cubes and add mint leaves to 50g of brown rice. Stir well and add water to cook.

②Lunch: Apple rice

First cut an apple into pieces, cook, and then add to 100g of brown rice and cook together. If you want the rice to have more flavor, you can add some herbs, such as parsley, rosemary, etc. to increase the flavor.

③Dinner: tomato rice

Saute 2 tomatoes with 1 spoon of olive oil. The tomatoes can be seasoned with pepper. Then add 50g of brown rice and cook it into tomato rice.

Editor's comment: Because rice is rich in carbohydrates, many people are afraid of eating rice, but in fact, as long as it is properly matched, rice can also become a weight-loss food. Rice is easy to make us feel full and can play a good role in maintaining blood sugar. When cooking rice, you must not add salt, so as to help expel water and waste from the body. Brown rice contains a lot of cellulose and vitamins that are beneficial to the human body. Using brown rice instead of polished rice, with steamed or cooked vegetables, such as broccoli, carrots, etc., will be healthier and slimmer. If you are afraid that fruits and vegetables will not make you full, you might as well try the rice theme!

4. Potato Day

Experience result: weight loss 1.2 kg/day

Breakfast: 100g steamed potatoes, a cup of yogurt

Supper: an apple

Lunch: 200g fried potatoes (preferably fried with olives)

Supper: a pear

Dinner: Potato soup (peel and dice 100g potatoes, add carrots, broccoli, bell peppers, etc. to boil into potato soup, or add some herbs and pepper to taste)

Editor's comment: In addition to rice, potatoes are also a good filling food. Potatoes have lower calories than rice. They can not only help excrete waste products in the body, but also provide rich dietary fiber. People who want to lose weight should eat more potatoes. Steamed potatoes, fried potatoes and potato soup, if you don’t like the monotonous taste, the potato theme may be your favorite. But on the theme day, no matter how you cook potatoes, remember to not add salt and drink enough water.

5. Mixed vegetable soup day

Experience result: weight loss 1.6 kg/day

①Raw materials: 250g green onions, 450g red bell peppers, 300g broccoli, 250g celery, 1 cabbage, 1 onion, 2 spoons of olive oil, 400g peeled tomatoes

② Method: Cut all the vegetables into appropriate size pieces, mix them together, add 1200ml of water, and boil it into vegetable soup.

Editor's comment: If you are busy at work or don't like raw food, vegetable soup may be the most convenient and quick topic! As long as you cook the amount for the day in advance and reheat it when you drink it, you can enjoy a good weight-loss soup. Because there are vegetables in the soup, you will not feel very hungry even if you eat three meals. In addition to vegetable soup, you should add at least 800ml of water on this day.

6. Tropical Fruit Day

Experience result: weight loss 2 catties/day

Breakfast: mixed drinks (100ml pineapple juice, 50ml water, 1 spoon of lemon juice)

Lunch: tropical fruit salad (1/4 pineapple, half papaya, 1 mango, half pomegranate)

Extra meal: mixed drink (100ml pineapple juice, 50ml water, 1 spoon of lemon juice)

Dinner: tropical fruit salad (1/4 pineapple, half papaya, 1 mango, half pomegranate)

Editor's comment: Although tropical fruits are delicious, they are paradise for those who are suitable for eating, but those with hot or humid physique are best not to try. The most essential part of this theme is pineapple, because pineapple is rich in enzymes that can help break down protein, and its dietary fiber can also promote gastrointestinal motility and help defecation and beauty.

7. Apple Day

Experience result: weight loss 1.8 kg/day

Breakfast: two apples, sliced ​​to eat

Supper: an apple

Noon: Two apples

Supper: Mixed fruit juice (200ml apple juice, lemon juice squeezed from half a lemon)

Dinner: fruit and vegetable salad (one apple, half a purple cabbage, a little sour cream)

Editor's comment: Apple is the protagonist of this day. You can eat it directly, or squeeze juice, make tea, or mix salad. Using 80g of dried apples and 1500ml of water to make 1.5L of apple tea can also be used as a drink for several meals of the day. Apples are rich in pectin and vitamin C, the former can adjust intestinal function, and the latter can supplement the human body with essential nutrients. That being said, the editor believes that although apples are healthy, they have a relatively simple taste and are easier to make people hungry. It is really difficult for people who lack perseverance.

8. Drink Day

Experience result: weight loss 1.9 kg/day

Breakfast: two cups of yerba mate, an apple

10 o'clock: Drink 200ml of beverages every hour, such as mineral water, green tea, mixed juice, etc., until dinner time.

Lunch: a plate of fruit and vegetable salad

Dinner: a plate of fruit and vegetable salad

Editor's comment: The main point of this day is to drink plenty of water. Yerba Mate is a traditional drink in Argentina. It tastes slightly bitter, but it is rich in vitamins, minerals and polyphenols, which can speed up the metabolism. The beverage theme is considered the most difficult to implement among so many themes, because beverages cannot give people a good feeling of fullness and can easily make people feel hungry. At the same time, drinking water is beneficial, but excessive amounts can easily cause edema, which is more difficult to control. But for people who are short of water all year round and do not take the initiative to drink water, Drink Day may bring you more surprises!

Editor-in-Chief Comment: Great freedom and strong practicability

Regardless of the slimming effect, there are many types of themed slimming meals, and the choice is strong. You can design your favorite foods as themed meals, thereby increasing the interest and preference of this way of weight loss, so that you are no longer "forced" to go. Slimming, weight loss or slimming, so there is consciousness in the implementation, and the effect will be more obvious than ordinary weight loss methods. Not only that, the daily theme slimming meal only needs to be implemented once a week, and the freshness brought by the time interval is not easily eliminated, and it is also more conducive to implementation. It feels like this kind of weight loss method, the most important thing is to find food that suits your physique and preferences, so that you have the interest and desire to stick to it.

Edible guide

1. Pay attention to diet

The theme slimming meal is only suitable for diet plans after normal diet or occasional binge eating. If the usual dietary intake is much higher than the basal metabolic level, eating less once a week has little effect on weight loss, so girls who want to lose weight usually also Take care of your "mouth". The theme meal will make people feel light, but if you are accustomed to sea food, it is almost impossible to lose weight with only one day's weight-loss meal.

2. It is best to add a buffer period before and after

The implementation of slimming meals also requires a buffer period, during which the intake of high-energy foods can be appropriately reduced, and the diet during the slimming period can be slowly transitioned, such as the lunch and dinner the day before or the breakfast and lunch the day after. Don't eat greasy food immediately after the end. You can gradually recover from porridge, milk, etc. If you eat and drink after the theme meal, the situation may be worse.

3. Cannot be used frequently

Not everyone is suitable for weight-loss meals. It must vary from person to person. Once a week or once a month, the safest and safest duration is 1 day each time. The body does not feel uncomfortable as the standard, and it lasts for a long time. Will easily lead to malnutrition. People with weak physique such as anemia, hypotension, and hypoglycemia are all unsuitable people. For people with high blood pressure, high blood lipids, high blood sugar, overweight or obesity, constipation, etc., it is relatively suitable for people whose energy intake exceeds demand.

What is a normal Healthy weight loss diet?

①Breakfast is the most important and least fat meal. The nutrition of breakfast should be supplemented to the fullest, it should be rich in carbohydrates, protein, vitamins and minerals, and as little fat as possible.

②For lunch, try to match meat and vegetables, carbohydrates, protein and appropriate amount of fat. It is better to have rich dietary fiber. It is enough to eat 70% full.

③Use whole grains for dinner instead of polished rice and white noodles. The dishes should also be vegetarian, less oil and salt, and avoid eating too much.

Healthy weight loss

source:Healthy weight loss(QQ:246717110),Please keep the source and link for reprinting

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