One-month weight loss plan (diet ）

Core Tip: Develop a detailed one-month weight loss plan, specific to daily diet and exercise, so that you can stick to it in a planned way and it is very easy to lose weight.

The first week

　　 At the beginning of weight loss, the first thing is to improve the daily diet, especially for girls who like spicy and salty heavy-taste food. If you want to lose weight, you should quit greasy, high-heat and spicy food. Try to be as light as possible. Recommended foods are: steamed eggs, kelp soup, hot vegetables, soy milk, whole wheat buns.

　　 Breakfast can be a cup of soy milk or milk with a little whole wheat bag, or it can be whole grains and small buns, just eat enough. Do not eat other foods before the start of Chinese food. Warm boiling water and lemonade can be consumed at any time to add water. A steamed egg in Chinese cuisine is served with hot vegetables and wheat buns. For dinner, it is plain kelp soup and green vegetables. The variety of vegetables can be changed at will. Try to choose the one with rich chlorophyll and fiber.

The second week

　　After the first week of detoxification, you will find that your body is a lot easier. After the number of bowel movements is gradually normal, you should start supplementing your nutrition in the second week. Therefore, you can eat some non-greasy meat food this week. In addition to green vegetables, you also need to eat some carrots and fruits with more vitamins. However, starting this week, the staple food needs to be completely replaced by these ingredients, and controlling hunger will become The key to success or failure.

　　For breakfast, you can eat a boiled egg with lemonade. Because of the low calorie, you may feel hungry at noon, so you need to prepare boiled chicken slices, cook the chicken in brine and tear it into strips to eat with hot vegetables 8 minutes is enough. Dinner is made of tomatoes, lettuce, apples and cooked carrots to make a vegetable and fruit chowder. Don't forget to drink warm water or lemonade at any time throughout the day.

The third week

　　Through the half-month plan, if you can still insist that you have succeeded in half. The fat burning in the first two weeks is slow, so the weight change is relatively small, but most people will have a relaxed body condition, and the waist and abdomen The weight loss is most obvious. The third week is the strictest heat control week. The diet control will become very strict, but it is also the fastest 7 days of weight loss.

　　Recommended recipe: Apple meal + lemonade + banana milk. Apple and banana are the main ingredients of this week. Apples can be eaten during the staple food, but bananas must be eaten after they are full. Milk is generally eaten during breakfast time. Lemonade or warm water should be kept at least 8 glasses a day. You should not eat greasy food and meat food.

The fourth week

　　The devil's weight loss plan for the last week has finally arrived. This week, you can gradually resume your diet. Therefore, from the first day to the seventh day of the last week, the amount of diet should be stepped. Gradually add meat-based foods, and then add staple foods in the last two days. Remember not to eat meat-based foods during the meal.

　　After our body loses weight quickly, the nutrients in the body will not keep up, so gradually increase the variety and amount of diet, in order to allow the body to adapt to the restored diet and increase nutrition. You can eat as much as six minutes of every meal. Don't resume your diet in one breath. If you find that your weight has not reached the weight loss goal at the end of this week, you can repeat the week with the first week of diet, I believe that the consolidation effect will be better.

Examples:

　　Breakfast: After getting up, drink a glass of light saline, and then eat an egg and a bowl of porridge.

　　Lunch: 1 bowl of vegetable soup + 1 bowl of rice + 1 fish. If you feel hungry in the afternoon, you can eat an orange or drink a glass of juice.

　　 Dinner: 1 bowl of rice + 1 plate of vegetarian dishes. Eat another orange in 1 hour.