Three meals to lose weight, no diet, you can lose weight
Nutritional slimming breakfast: eggs + soy milk + apples
This breakfast not only ensures the normal operation of the body and improves the body's metabolism, but also helps regulate the amount of food consumed throughout the day. Eggs are a source of protein, vitamin A, B2, B12, phosphorus, iron and other nutrients. Apples provide fiber and vitamins to the body.
1 egg is about 50 calories; 250ml of soy milk is about 35 calories;1 medium apple is about 44 calories
If you are really hungry, suitable food for extra meals:
Recommendation 1: Eat some walnuts/almonds
Walnuts and almonds not only provide rich nutrients to the body, but also make people feel full. Adding meals during this time can not only maintain a strong metabolism, but also avoid overeating at lunch due to being too hungry.
Recommended consumption:
2-3 Each walnut is about 37 calories;4-6 almonds are about 25-45 calories
Recommendation 2: The berries are still good
Berries are full of fiber and are good friends of weight loss MM. The more fiber you consume, the less calories you absorb from other foods. Berries also allow the body to maximize the conversion of exercise into weight loss results-by changing blood flow to make muscles move more efficiently.
Recommended consumption:
1 small cup of berries, strawberries, blueberries, cherries, etc. 49 calories
Tips: Choose only one of the two recommendations
High-fiber low-calorie lunch: Spinach soup + rice + chicken breast vegetable salad
Spinach is rich in vitamins and minerals, and rich in iron can also prevent anemia. The protein in chicken breast meat can make people feel a strong feeling of satiety and delay hunger.
40 calories for a bowl of spinach soup before meals; 180 calories for a half bowl of rice; 130 calories for chicken breast vegetable salad
Teach you to make chicken breast fruit and vegetable plates
Ingredients: 60g chicken breast meat, 1/2 cucumber; 1 tomato; 1 carrot
Production: 1 Cook chicken breast in white water and cut into slices; cut cucumber, tomato, and carrot into slices;
2 Put the above ingredients on a plate and mix with seasonings.
This dish is characterized by low fat, low calories, and high fiber. It is rich in nutrients and makes people feel full. It is most suitable for eating at lunch.
If you are hungry in the middle, add another meal: Have a cup of yogurt
Yogurt has a significant effect on weight loss because it contains many nutrients that are beneficial to weight loss. Such as calcium, protein, cellulose, etc. The probiotics contained in yogurt can promote the health of the digestive system, reduce abdominal distension and constipation, and make the lower abdomen look flatter.
Recommended consumption:
1 cup non-fat low-calorie yogurt 100 calories
Don't starve for dinner recipe: crucian carp tofu soup + rice + fried vegetables
The unsaturated fatty acids in fish can accelerate metabolism and speed up the consumption of body fat. Its protein can create a feeling of fullness so you don't eat too much calories, which is very helpful to keep your waist slim! Soybeans are rich in anti-chemical substances, fiber,