Healthy Recipe Weight Loss Plan

The core logic of this plan is not to make you cook every meal and starve until you see stars. It is a healthy weight loss diet that is most suitable for ordinary people to follow for a long time and will not cause rebound. There are only 3 core standards: create a daily caloric deficit of 300-500 calories (no more than 500). , otherwise you will lose muscle and damage your metabolism), eat enough 1.2-1.6g of protein per kilogram of body weight every day, and carbohydrates and fats account for 40%-50% and 20%-30% of the total calories respectively. You don’t have to give up milk tea hot pot completely, just leave room for open meals 1-2 times a week.

When I first tried to lose weight two years ago, I ran into a lot of pitfalls. I initially believed in the extreme diet of "losing 10 pounds in 7 days" on the Internet. I ate boiled broccoli and salt-free chicken breast every meal for five days. On the sixth day, I worked overtime until nine o'clock.

Nowadays, there is a lot of noise about the schools of weight loss recipes on the Internet. There is no need to stick to one type. For example, the ketogenic low-carb party, which has been popular for several years, claims that as long as you don’t eat carbohydrates and eat pork belly every time, you can lose weight. I have a male friend with a base weight of 180 pounds who actually tried it. He lost 12 pounds in the first month, but started to lose weight in the third month. A lot of hair started to fall out, and my aunt (oh no, it was his wife who tried it, haha, I remembered wrongly, my best friend who weighed 140 pounds tried it), my best friend’s aunt postponed it for half a month in the third month, and went to the hospital to check her blood lipids, which was still high, so the doctor directly asked her to resume eating staple food. The other side is a traditional low-fat pie. My mother learned it from an old square-dancing sister last year. She eats corn and sweet potatoes, and only eats steamed fish as meat. She also lost 8 pounds in three months, but she always said she was hungry and tossed and turned at night and couldn't sleep. Later, she added a handful of plain nuts as an afternoon snack, which made her feel much better. In fact, there is no absolute right or wrong between the two methods. The ketogenic diet is more suitable for people with a particularly large weight base and full guidance from professional nutritionists. The low-fat diet is more suitable for middle-aged and elderly people and people who do not usually exercise much. A balanced diet route is the safest for ordinary people.

You don’t have to follow other people’s recipes that are accurate to the gram. After all, everyone’s life rhythm is different, so just choose according to the scene. Office workers who are in a hurry in the morning can go out and grab a tea egg, buy a cup of sugar-free soy milk and half a corn from the convenience store downstairs, and it will be ready in 8 minutes. The calories are about 350 calories, there is enough protein, and there is no shortage of carbohydrates. You will not be hungry all morning. If you have time at home on the weekend, fry an oil-free egg, make a bowl of oatmeal, cut half a dragon fruit and sprinkle some chia seeds. It will be comfortable to eat without having to look like avocado toast.

If you want to bring rice for lunch, cook a fistful of multi-grain rice in advance in the evening, add a palm-sized portion of fried chicken breast or braised beef, and two fistfuls of stir-fried vegetables. Just add half a spoonful of olive oil when frying. Don't add too much invisible calorie bombs such as salad dressing and braised sauce. One serving is about 450-500 calories. If you're eating out, choose fast food of your choice. Don't order braised or sweet and sour dishes. Eat two vegetarian dishes and one meat dish. Ask for half a bowl of rice. Don't touch the free sweet soup in the store. Basically, you won't overdo it. Oh, by the way, don’t believe the nonsense that “it’s okay to eat too much at noon and eat less at night.” The appetite after a full meal cannot be suppressed by a hungry meal at night.

If you feel hungry in the afternoon, don't touch the potato chips in the office drawer. Eat a small apple or a handful of plain almonds, which only contains about 100 calories. This will cushion your stomach and prevent you from overeating until dinner. In order to save trouble, my colleague used to eat fruit as a meal. He skipped lunch and ate half an iced watermelon. It looked like he had eaten nothing. In fact, half an 8-pound watermelon has more than 600 calories, which is higher than eating a normal lunch. Moreover, fructose raises blood sugar quickly, making him hungry quickly. Instead, he ate more at night. After half a month, he didn't lose any weight at all, and he had stomach problems for several days.

Dinner can be adjusted flexibly. If you have the habit of walking or aerobics in the evening, eat half a piece of sweet potato, a bowl of vegetable soup and a palm of steamed fish or shrimp.； If you have been paralyzed for a whole day without exercising, just skip the staple food and eat more high-fiber vegetables and protein such as spinach and lettuce. Just control the calories to about 300 calories.

As for the question that everyone is most concerned about, "Can I eat delicious food?", the answer is of course yes. I have been maintaining my weight for two years now. I go out for an open meal with friends every Saturday, taking turns with hot pot, barbecue, and sukiyaki. As long as I don’t order too much processed ingredients such as crispy meat and meatballs, and use less sesame sauce and chopped peanuts for dipping sauces, and eat until I’m full, I won’t gain weight at all. On the contrary, it will keep you from being ravenous for the next week. It’s better than holding it in until you overeat.

In fact, there is really no standard answer to losing weight. A recipe that works well for others may not be suitable for you. After all, your basal metabolism, amount of exercise, and taste preferences are different. None of the friends around me who have successfully lost weight for two or three years have managed to do so by eating boiled vegetables. They have all found a eating rhythm that suits them. Sometimes, if you are craving for a cake, you won’t feel guilty. After all, losing weight is for a healthier life, not to become an ascetic, right?