减肥还在节食?
过度节食却导致反弹?
科学的饮食减肥方法,需要多样化选择,蔬菜、主食、肉类都需要合理分配,让身体补充足够的营养,保证代谢率。
健身达人推荐的减肥食谱,一天的热量摄入控制在1300大卡左右,遵循每天食物多样化,蔬菜、水果、肉类、主食多种搭配的原则,只要三餐照着吃,4周减6斤,让你不运动也不反弹!
减脂餐1、
早餐:一杯无糖豆浆+一碗燕麦片+一颗水煮蛋+半个苹果
午餐:一份时蔬+一份鸡胸肉炒蘑菇+一碗糙米饭
晚饭:半个火龙果+一碗稀饭+一碗青菜
减脂餐2、
早餐:一杯牛奶+2片全麦面包+一个橙子
午餐:一碗豆腐炖鱼头+一份胡萝卜炒西兰花+一碗米饭
晚饭:几颗圣女果+一个红薯+一碗冬瓜汤
减脂餐3、
早餐:一杯咖啡+一个馒头+一颗水煮蛋
午餐:一碗八宝粥+一份胡萝卜炒鸡胸肉 +一份时蔬
晚饭:2片西柚+一根蒸玉米+一碗豆腐炖白菜
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