Fat loss meal recipes three meals a day The most effective weight loss meal recipes

Weight loss and slimming is a goal that many people have been working towards all their lives, but many more have worked hard but have never seen results. The scientific way to calculate calories, cooking methods, types of ingredients and taste with, according to this delicious low-cal recipes, so you do not starve also can be thin, to break the cycle of re-fat.

Breakfast: Lettuce Banana Juice

The fruit and vegetable juice looks very normal, but with the addition of banana, lettuce and other nutritious ingredients, it makes the juice taste very different. ●Improve constipation ●Improve energy 101 kcal

Preparation

5-10 minutes for 1 person ‧ 1 green pepper (or celery 20cm, 40g) ‧ 10 slices of lettuce (or broad-leaf kale, chard, etc., 40g) ‧ 1 banana (100g) ‧ 1 cup of water (200cc) 1. Wash, seed and cut green pepper into 1cm size. 2. Wash the lettuce and peel the banana, both cut into bite size. 3. Pour the banana, peppers, lettuce and water into the juicer in order and stir together, then you can drink.

Lunch Eggplant with rice

It is a good season to reduce weight because of the hot weather in summer, and the appetite is not so strong. ●Preventing anemia ●Maintaining eyes ●Strengthening immune function 376 kcal

Preparation

20-30 minutes for 1 person ‧ Brown rice (or mixed grain rice) 60g ‧ 1/2 eggplant (or 1/3 pumpkin, 1 shiitake mushroom, 75g) ‧ Onion 1/4pc (50g) ‧ Garlic 10cm ‧ Cooking oil 1 and 1/2 tsp

Egg dish

‧ 2 eggs ‧ 1 tbsp. mayonnaise ‧ Pepper a little

Seasoning

‧ 1 tbsp water ‧ Rice wine for cooking 1/2 tbsp ‧ Brewing soy sauce 1/2 tbsp ‧ Garlic paste 1/3 tsp 1. Wash the eggplant, wash and peel the onion, and cut them into 0.5cm size; wash and finely chop the garlic. 2. Put the ingredients and seasoning of the egg dish into a bowl and mix well. 3. Pour the cooking oil and the egg dish in the pan and fry for 30 seconds, then insert chopsticks into the egg to make sure it is cooked. 4. Wash and dry the pan, pour in 1/2 tsp of cooking oil, and sauté eggplant, onion, and garlic over medium heat for 2 minutes. 5. Add the seasoning and sauté over low heat for 1 minute. 6. Serve the eggs in Method 3 and the ingredients in Method 4 with brown rice.

Dinner: Avocado and vegetable meal

This is a salad meal made of avocados. The dicing and avocado sauce method gives the psychological effect of a large portion and a feeling of fullness. ●Improves constipation ●Improves energy ●Reduces edema

Preparation

10-20 minutes for 1 person

Ingredients

‧ 1 avocado (200g) ‧ 1 large tomato (or 10 small tomatoes, 150g) ‧ 1/4 onion (50g) ‧ 10 slices of lettuce (or small cabbage, 50g)

Sauce

‧ 1 green onion (optional to be left out according to personal taste, 20g) ‧ 2 tbsp lemon juice ‧ 1/4 tsp salt ‧ Pepper a little 1. Wash the tomatoes, wash and peel the onions, cut them all into 1×1cm size; wash and chop the green onions; wash the lettuce. 2. Wash and peel the avocados, then scoop out the fruit with a spoon, mix well with the sauce ingredients to form an avocado sauce, and place in a small bowl. 3. Then put the avocado, tomatoes and onions on the lettuce together to complete this summer dish.

Fat loss is not the same as fasting

Do not eat food to lose weight the fastest, a day can drop a kilogram or two, but a week of hunger strike body organs liver, gastrointestinal tract, kidneys, heart will shrink significantly, due to sudden cardiac arrhythmia and the chance of sudden death is also greatly increased. The most important thing is that we can not fast for a long time, often fasting, but easy to compensate for the psychology of bulimia, weight will be like a yo-yo up and down, unhealthy for the body.

Fat loss is not the same as dieting

Deliberate dieting has little chance of success for two reasons. First, when eating less food, the body's instincts will lower the basic metabolic rate, because people are thermostatic animals that need heat to maintain body temperature. In addition, our organs also need calories to function, these are the calories needed for the basic metabolism, when the supplement is not enough the body will go to decompose fat, while lowering the basic metabolic rate to maintain the body's operation, long-term, as long as the food calories eaten is higher than the reduced basic metabolism (calories), the body will instinctively store it immediately, but easy to accumulate fat. At the same time, the psychological development will be in two extreme directions, one is the role of compensation, dieting for a period of time to eat and drink to make up for it, the other direction is to cause anorexia nervosa, which is not good for health, after all, eating is a human instinct, understand how to eat smart, eat enough is the right way.