1200-calorie diet diet
Generally speaking, women need to consume about 1800 calories per day. If they want to lose weight, the calories they consume should be 500- 1,000 calories less than the amount needed, so as to achieve a weight loss of 0.1-1 kg per week. So the 1200-calorie weight loss diet is the best low-calorie weight loss meal for weight loss. Today, Xiaobian will tell you how to match this 1200-calorie weight loss diet.
Tips for 1200 calories to reduce weight menu number 2, 2, 2, 2:
* In three meals, each meal has 2 portions of staple food and 2 portions of protein; in addition, you need to eat 2 portions of fruit and 2 bowls of vegetables every day. If you don't eat enough vegetables from foreign food, you can eat big tomatoes to make up for it. Remember to try to switch to low-oil cooking methods, such as steaming, boiling, stewing, scalding, etc., and control the extra cooking oil and sugar added daily to within 100 calories.
Easy substitution DIY
staples such
70 cards each
1 serving =1/4 bowl of rice =1/4 steamed buns =1/2 bowl of noodle porridge = 1 piece of thin toast =2~3 slices of soda cake =1/3 corn =1/3 bowl of red mung bean, coix seed
proteins that
70 to 150 cards per serving
Reduced and low-fat milk
1 serving =3 tablespoons of milk powder =240CC fresh milk =200CC yogurt
Meat, fish, eggs, beans
1 serving = raw meat and fish weight: about 1 tael: about 3 finger size = 8 oysters = 15 clams = 3 grass shrimps = 1 egg = half box of tofu in a box = 1/2 thick dried black beans
fruits
60 cards each
1 serving = 1 fist-sized fruit such as: diced willow, peach, small apple, guava = 1/2 larger fruits such as: grapefruit, large apple, Thai guava, Mayon melons = 2 = pineapple 1/10 = 1/6 papaya = 1/2 grapes, longan, small tomatoes = 6 lychee strawberries = 1/2 bananas
vegetables
25 cards each
1 serving = 100 grams raw weight = about 1/2 bowl cooked = 1 large tomato
other
1 sugar cube 5 grams = 20 calories 1 tablespoon oil 15CC=135 calories
Tips for you:
Similar foods can be interchanged, for example: 1/4 bowl of rice is equivalent to 1/2 bowl of porridge;1/2 bowl of rice is equivalent to 1 bowl of porridge or 1/2 steamed buns... How much rice is 1 corn equivalent to? That's right! It's 3/4 bowl of rice, so when you eat 1 extra corn, it's equivalent to eating 3/4 bowl of rice. Remember to reduce the amount of rice for the next meal!
A 1200-card demonstration recipe can be designed as follows according to the above number of copies:
2 portions of breakfast staple food and 2 portions of protein
menu 1
2 slices of toast low-fat fresh milk 240cc tea egg
menu 2
Congee 1 bowl of cold tofu, half a box of hot vegetables, and half a bowl. Add garlic, soy sauce or salt to taste 1 marinated egg.
menu 3
Triangle rice ball 1 skimmed milk powder 3 flat spoonfuls
menu 4
Steamed buns 1/2 tea eggs 1 yogurt 200cc
Lunch or dinner 2 main courses, 2 protein, 1 fruit
menu 1
Rice 1/2 bowl of 100g grilled chicken legs 1 hot green vegetables about 1 bowl of Thai guava mixed with garlic soy sauce 1/2
menu 2
Dumplings 6 green vegetables, tofu soup, tofu, 1 cabbage, hot green apples, 1 bowl of seasoning vegetables with garlic, soy sauce or salt
menu 3
Boiled noodles, 40 grams, cooked, about 1 bowl, shredded chicken, 1 liang of clams, 15 green vegetables, 13 grapes
Note: Add the material directly after boiling with water. Take advantage of the delicious flavor of clams and the ingredients do not need to be stir-fried.
menu 4
Yangchun noodles 1 bowl of stewed thick dried black beans 1 piece of seaweed 1 piece of lotus mist 2 pieces
Note: Yangchun noodles cannot drink soup to remove some of the oil. Dry noodles have high oil content and cannot be ordered. Only add chopped green onion soy sauce to stewed meat. (Internship Editor: He Lili)