healthy weight loss diet

For overweight women or women who want to lose weight, daily energy intake and a corresponding reduction in the 200-300kcal, approximately 1700 total per day, of which 1800 kcal-15% to 20% of energy from protein, about 70 g ~ 90 g, 20-30% from fat, 50-60% come from carbohydrate. The following is a low energy recipes of full-day dietary provisioning principles:

　Low-energy recipes for the whole day dietary provisioning principles:

1. food, grain-oriented. Daily intake of approximately 200-300 grams, 100 grams of rice or noodles, corn, pumpkin, oats, millet and other cereals, about 100 grams.

2. guarantee dairy. Daily 1 bottle 227ml low fat or skim milk, morning or afternoon drinks, drink before dinner, remember: you cannot drink after dinner.

3. increase in vegetables, fruits, and vegetables can be eaten raw, as far as possible and do not drop or rarely put salad sauce. Salad put vinegar little drop or hold oil.

4, lunch and dinner 1 ~ 2 hours before eating a low-sugar fruit or vegetable, such as apples, bananas, cucumber, tomato, corn, carrots, red peppers, etc., about 100 grams. Remember: don't eat fruit after meals.

5, animal food, white meats, such as shrimps, poultry class instead of red meat, 100 grams per day, dinner to try not to eat red meat. Poultry Skinless, eat less.

6-day guarantee a seaweed food (kelp, Laver) or a mushroom food (mushrooms, mushroom, etc.); or a bean types of food, every 50 grams.

7. to ensure good eating, eat breakfast, lunch, dinner, eat small meals energy ratio = 3: 4:

6-8, drink 8 glasses of boiled water, drink green tea, drink or not drink drinks carbonated sugar and not drink class juice and milk drinks.

9, eat or not eat potato chips, snacks, cookies, cakes, desserts and snacks.

10, cooking to fried, steaming, boiling, soup, not fried, fried, stewed dish not sugar, cooking oil 25 grams or less.

11, 4 hours before going to sleep and eat all the food.

Breakfast in the preparation of principles:

1. to ensure good eating breakfast, food intake shall be equal to the amount of one third of the day.

2. each breakfast energy distribution ratio of around 15% from proteins, 28% are from fat, 57% from carbohydrates.

3. eat cereals, about 50-100 g, such as oatmeal or bran bread, ample supplies of energy.

4. daily drink low-fat or skim milk or milk products.

5, food is diverse, high quality breakfast includes the following main categories of food: food grains, dairy, meat, eggs, vegetables and fruits.

　Lunch in the preparation of principles:

Lunch is a day of nutrients requirements and energy intake up to meal, playing the role of connecting, and breakfast amount to more than; and dinner is better than the quality, the higher energy to meet the needs of a day's work.

1, staple food can select rice and flour, millet or other roughage, about 100 grams.

2. Select two or more quantities of vegetables, to more than 200 grams.

3. Select approximately 100 g of animal food, fish, shrimp, poultry, livestock meat or eggs, select class. But to avoid high sugar, high fat, high energy foods such as eat poultry Skinless, don't eat shrimp ROE, crab, high cholesterol, high-fat food.

4 dishes using FRY, FRY, fried, boiled with, steamed, rarely adding seasonings, such as: salt, sugar and Spice spicy stimulation, taste bland.

5. increased 100 g before dinner or fruit, or Heures eat fruit, don't eat fruits with high sugar content.

6, gastrointestinal discomfort, recommended lunch to eat porridge, and easy to digest food.

7, lose weight, or the need to reduce energy intake, you can eat soup, then eat dishes, to chew swallow.

　　Dinner in the preparation of principles:

1, dinner talk, staple food can choose roughage, such as millet gruel or eight-treasure porridge, etc.

2. animal food you can fish, shrimp or peeling of poultry, of less than 100 grams

3, two kinds of vegetables, guarantee a is eaten raw.

4 Heures or meal before 1-2 hour increase in 100 grams of fruit, or vegetables, do not eat fruits with high sugar content. (Source: PConline Photography Department)