Directly on the picture, let's first take a look at the fat-loss lunch matched by Teacher Gu, don't just look at the picture, oh, it must be good to look at nutrition and cooking tips, it will tell you how to flexibly change to eat on the basis of this collocation.
After a week of fat loss meals, Teacher Gu will share with you which groups of people this fat-loss lunch is suitable for, what is the principle of collocation, after reading this part you can grasp the core of the fat-loss meal, even if you do not weigh the weight of food, you can also eat well and lose weight.
Day 1
▲Finished product drawing
▲Ingredient map
Energy: 587 kcal
150 grams of white rice
Steamed pumpkin 50 g
Stir-fry: 150 grams of bell peppers, 50 grams of diced chicken and dried beans
Blueberries 100 g
Cashews 10 g
Oil 10 g
Nutrition & Cooking Tips:
1, pumpkin is a high starch content of Beibei pumpkin, it is suitable for replacing some staple foods, the taste of water ordinary pumpkin is only suitable for cooking. Pumpkins can be substituted for equal amounts of potatoes, iron stick yams, purple potatoes, sweet potatoes, and can be cut into cubes and stewed with rice for the sake of convenience.
2, colorful stir-fried various ingredients can be cut into shredded, so that it is more convenient, pepper can be replaced with zucchini, cucumber, chayote, loofah.
3, blueberry with fruit powder is fresher, it can be replaced with small cherry tomatoes, mulberries, small kumquats, oranges, oranges, grapefruit, kiwi fruit, fruits and nuts can be eaten as an afternoon meal.
The next day
Energy: 580 kcal
Pasta: 50 grams of dry noodles, 100 grams of broccoli, 50 grams of shrimp, 30 grams of pasta sauce
Frozen corn kernels 40 g
Fried tofu: 50 grams of northern tofu, 8 grams of oil
Mulberry 70 g
Sugar-free yogurt 135 g
Oil 8 g
1, yellow corn is not only a coarse grain, but also rich in β - carotene, lutein, zeaxanthin, they are beneficial to eye health, very suitable for the usual use of more eyes of the office workers.
2, 50 grams of northern tofu is about 2.5 mahjong blocks the size of the amount. Our common tofu is north tofu, south tofu, lactone tofu, between them calcium content: south tofu> north tofu> lactone tofu. The highest calcium content of south tofu is as high as 113mg/100g, the calcium content of northern tofu is 105mg/100g, and the lowest lactone tofu calcium content is lower than that of Chinese cabbage, only 17mg/100g. Therefore, if you want to supplement calcium, choose south tofu or north tofu.
3, if there is no pasta, you can completely change to noodles, but to change to a lower sodium content, it is best to be less than 500 mg / 100 grams.
4, with pasta sauce to choose a lower energy, I chose is spicy Napoli flavor sauce, 100 grams of energy is 53 kcal, 50 grams of noodles with 30 grams of sauce, the energy of the sauce is only 16 kcal, not as high as the energy of 2 grams of oil.
5. Sugar-free yogurt and mulberries can be used as an afternoon meal.
Day 3
Energy: 568 kcal
Rice purple rice: 35 grams of rice, 15 grams of purple rice
Stir-fry: 60 grams of dutch beans, 5 grams of dried fungus, 30 grams of carrots, 25 grams of tofu skin
1 roasted chicken wing: 94 g with bones
Small oranges 100 g
1, dried fungus should be soaked in advance, foamed well on the same day to cook, otherwise put in the refrigerator refrigeration, so as not to produce Pseudomonas cocos poisoning. 5 grams of dried fungus after foaming for 40-50 grams can also be replaced with other mushrooms such as seafood mushrooms and apricot abalone mushrooms.
2. Carrots are rich in β-carotene, which can be converted into vitamin A in the body, which is beneficial to the health of the eyes. Although the energy is higher than that of leafy vegetables and melons, it is no problem to eat less as a side dish.
3, in order to save trouble, grilled chicken wings can be replaced by 100 grams of chicken breast meat, shredded and stir-fried together.
4. Small oranges can be used as an afternoon meal.
Day 4
Energy: 542 kcal
Rice quinoa rice: 25 grams of rice, 25 grams of quinoa
Blanched okra: 75 g okra
Stir-fried shredded pork with apricot abalone mushrooms: 75 grams of apricot abalone mushrooms, 75 grams of pork tenderloin
Cherry tomatoes 100 g
Sugar-free soy milk powder 20 g
1, quinoa can be eaten as a staple food as a whole grain, rich in dietary fiber and protein, can enhance satiety, promote gastrointestinal peristalsis, prevent constipation. However, the surface of quinoa contains some saponins, which need to be carefully rinsed twice before cooking, otherwise it will be bitter to eat. Quinoa can be completely replaced into equal amounts of oat rice, purple rice, millet and other grains.
2, okra's sticky taste comes from okra polysaccharide, it is a water-soluble dietary fiber, can not be absorbed by the human body, will only pass through the intestine, but can increase the volume of stool, promote bowel movements. The time of blanching okra is generally 2 to 3 minutes.
3, the small cherry tomato energy is only 25 kcal / 100 grams, its vitamin C, vitamin E, potassium are 1.75 times, 2.33 times, 1.46 times the big tomatoes, it is really small and nutritious, and it is very convenient to eat, very suitable for time-stressed office workers, and sugar-free soy milk together, can be used as an afternoon meal.
4, apricot abalone mushrooms can be replaced with other mushrooms such as mushrooms, seafood mushrooms, can also be replaced with celery, lettuce, garlic moss, which are suitable for stir-frying shredded meat dishes.
Day 5
Rice: 25 grams of rice, 25 grams of millet
Diced vegetables: 75 grams of frozen diced vegetables
Eggplant: 100 grams of eggplant, 75 grams of pork tenderloin
Small kumquat 100 g
1, frozen vegetables save yourself the trouble of dicing, directly boil water for 2 minutes, pour a few drops of oil out of the pot, sprinkle some pepper mixed seasoning is delicious.
2, eggplant calories are very low, only 23 kcal / 100 grams, this calorie and cherry tomatoes are similar, not easy to fat people. And its potassium content is still excellent, which is more friendly for small partners who need to control blood pressure. However, because eggplant is loose and porous and more oil-absorbing, it is necessary to pay attention to the cooking method and the amount of oil used.
3, kumquat is very convenient to eat, a bite of a taste of sweet and sour, but the calorie is a little higher than the orange, is 1.3 times the orange, to control the amount, although delicious but do not eat too much.
Fat-loss lunch pairing principle
1. The energy is between 520 and 600 kcal
"Dietary Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition)" recommends: White-collar women with little activity consume 1800 kcal of energy per day [1], if you want to lose weight, how much energy is appropriate?
The "Expert Consensus and Group Standards for Weight Management in Overweight or Obese People" recommends a daily diet reduction of 300-500 kcal.
The "2022 Evidence-Based Clinical Practice Guidelines: Management of Obesity and Overweight in Middle-Aged Women" published by the expert group of the endocrinology group abroad recommends losing 500 kcal per day on a diet to achieve the goal of 0.5 kg of weight loss per week.
According to the consensus and guidelines of these two experts, it is recommended that white-collar women have a daily energy intake of 1300-1500 kcal when losing weight.
In addition, when nutritiously matched, the energy supply ratio for lunch is generally set to 40%, so the lunch energy of this recipe is between 520-600 kcal.
When you have time, you can weigh the weight of the food and reproduce this recipe several times, have an overall feeling about the amount of food, do not weigh the weight of the ingredients all the time, and calculate the energy to eat, so it is very troublesome to engage in their own pressure.
2. Contains 4-5 types of food
Because 40% of the energy supply ratio of lunch includes afternoon meals, in addition to meals that include staple foods, vegetables, meat and eggs, I also served fruits, yogurt, sugar-free soy milk, nuts, etc. as afternoon meals.
The amount of staple food I basically match 50 grams of rice corresponding to rice, about 130-150 grams, a fist more. Vegetables I basically match is about 100-150 grams, everyone has a good appetite can be increased to 200 grams, energy will not increase much, cooked about 2 fists. Protein is basically 75-100 grams, some with meat + beans, some only with meat, everyone is also weighed several times, there is a general understanding of these proteins on the line.
The amount of oil used for a meal is basically 8-10 grams, everyone reproduces the meal for one or two days, feel the state of the dish made, and then eat later, you will generally know that the oil you eat is not oil.
Finally, the core principle is: find just enough to eat a little bit of feeling, every time you eat to this feeling to leave the table, this is the best state of diet when losing weight, and you can reduce your energy intake than before, and slowly lose weight.
3. Kuaishou
Considering that the green leafy vegetables are heated again, it is easy to change color and affect the appetite, and it is easy to become soft and affect the taste, so there is no green leafy vegetable in the recipe with rice, and it is recommended to eat it at breakfast and dinner.
This is the weekly weight loss lunch matched by Teacher Gu, and everyone eats what they eat at lunch to share.