Hello everyone, I am Yao Xiaoqian, a nutritionist, focusing on health for 10 years, it is not easy to be original, and there are more surprises to pay attention to meHi!
When we enter middle age, metabolism will naturally slow down, and the entertainment in various social occasions will add some "rich belly", so that our figure is gradually deformedIt should also have a sense of satiety in taste, and it should avoid greasy, rich and fatAt what a wonderful middle age stage of life, how can we enjoy food while maintaining a relaxed and happy mood?To that end, don't miss my next sharing with a recipe for the week's most efficient.
First of all, let's talk about the concept of **, which does not mean to cut all the calories in food, but to eliminate excessive calorie intake, just like adjusting the volume, to adjust the "horn" in the stomach to the appropriate sound. Even if it is, it is necessary to guarantee the basic energy and nutrients that the body needs every day. Then we will carefully select foods and increase the exercise suitable for the physique to achieve the effect of burning fat and returning muscles.
That's why our first recommendation is the "cereal meal", whole wheat, brown rice and oats and other cereals are rich in dietary fiber that can help our gastrointestinal peristalsis, not only enhance satiety, but also promote metabolism. In addition, foods containing high-quality protein such as beans, fish, chicken breast, etc. are also one of the tricks, which can provide the nutrients that the body needs, promote muscle growth, and make us no longer feel hungry in the best way.
Next, what should we eat at various stages of the day?In the morning, a bowl of oatmeal is recommended with a chicken breast sandwich and a serving of fresh fruit. For lunch, choose tofu stewed with whitebait vegetables and serve with a serving of whole wheat breadFor dinner, we recommend a green salad with grilled chicken breast or grilled fishFor a late-night snack, you can choose a serving of fruit or a serving of low-fat yogurt.
Next, let's look at the recipes for the week. The calories of each meal here are about 500 calories, so that the daily calorie intake can be controlled below 1500 calories, and if it is combined with appropriate exercise, the effect will be more obvious.
From Monday to Friday, breakfast can be made with sweet potatoes, eggs, scrambled vegetables, whole wheat bread and yogurtFor lunch, choose a chicken breast and vegetable salad, tomato fillet soup or grilled fish side dishesFor dinner, we recommend low-calorie foods such as stewed vegetables or steaksIn addition, you can add some fruit as a snack appropriately.
On Saturdays and Sundays, try oatmeal and omelette for breakfast, accompanied by some fruits that are rarely eatenFor lunch, choose the combination of five grains and rice and a little lean meat, and you can also eat some scallion roasted seafood to satisfy the taste of the weekFor dinner, you can choose tofu stewed fish, vegetable soup, etcFor supper, you can choose some low-sugar drinks or fruits.
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