Why do they have such good figures? Because they eat like this! Wipe your saliva, if you can insist on adjusting your eating habits like this, you can also have a good figure like a fitness coach!

Slimming recipes

7:00 Breakfast

What to eat: porridge, milk, eggs.

Reason: Cereals provide necessary carbohydrates, and porridge or porridge is easy to digest; milk and eggs are a supplement to protein. Milk can also be replaced with orange juice to supplement vitamin C and make you feel better in the morning.

9:00 Extra meal

What to eat: half an apple.

Reason: Apple is a low-calorie fruit with crude fiber, which helps eliminate hunger. Since it was close to lunch time, half an apple was enough.

11:30 Lunch

What to eat: rice (70g), fish (100g), shrimp (80g), vegetables (100g).

Reason: Fish and shrimp are high-protein and low-calorie foods. While vegetables provide a feeling of fullness, the rich dietary fiber helps digestion. At week 4, the rice needs to be removed.

　15:00 Extra meal

What to eat: Black coffee (350ml) + whole wheat bread (2 slices) or a banana

Reason: Black coffee is good for heart function and does not contain fat. It is a rare drink during rapid weight loss training. It should be noted that if you choose whole wheat bread with coffee, you should avoid eating bananas. The combination of coffee and bananas is quite a burden on the digestive system.

17:30 Dinner

Assorted Fat Salad

Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.

Practice: Add vinegar or vinaigrette and mix together. Do not use salad dressing as it is too high in calories.

Reason: An assorted fat salad can fully meet the nutritional intake of a dinner and can be used as a dinner option to adjust the taste. Pay attention to the amount of food you consume at each meal, which is approximately 70% full. Do not add cooking oil to all ingredients. Boiling, steaming, and stewing are the best ways.

　21:00 Late night snack

What to eat: Low-calorie fruits.

Reason: Friends who are accustomed to going to bed late should not increase the burden on their stomach and intestines before going to bed. Low-calorie fruits are the best guarantee of nutrition and satiety.

Other notes:

These are edible!

Shellfish: Shellfish can be taken as a protein supplement, but remember not to eat grilled shellfish. It is better to boil them in salt water.

Fruit: Low calorie is the most important criterion. Dragon fruit, bananas, apples, avocados, and mangoes are all good choices.

Seasonings: If you can’t stand the watery taste of clear soup, you can work harder on the seasonings. Natural flavorings such as black pepper and cayenne pepper are good choices and are good for your heart. Be careful not to choose high-calorie seasonings like curry!

Don’t touch these!

Drunk and pickled foods: Pickled foods usually contain a lot of salt and fat, please stay away from them; Drunken foods, such as drunken shrimps and drunken crabs, are excluded from the diet because they contain alcohol.

Carbonated drinks and alcoholic drinks: The sugar content in carbonated drinks is much higher than black coffee and water, which is not beneficial to weight loss; alcoholic drinks also cannot be consumed during rapid weight loss training because of their high calories.

Step1 Fasting and bowel cleansing

Two days before the body's energy is activated, we need to perform a 48-hour bowel cleansing. In other words, fasting. Yes, you read that right, fasting!

Time: 48 hours

Important: Only water or honey water should be consumed during bowel cleansing. Everyone, stop missing food!

Reason: The metabolic function of obese people is often under pressure, which inevitably produces many problems. Metabolic dysfunction is an important reason why obese people become more obese. The purpose of fasting is to empty the body of toxins and improve intestinal function, which is like a reorganization of the internal order of the body; on the other hand, it is to reduce gastric capacity and control one's diet in a passive way.

Step2 Diet adjustment

Day 3At the beginning, the intensity of training began to increase, and we also began to properly consume protein, carbohydrates (sugar), dietary fiber, etc. Rice, vegetables and fruits of various colors are the mainstay of the diet at this stage.

Time: 21 days

Key point: All ingredients must not be over-oiled! In other words, you can put cooking oil in the cabinet this month.

Reason: In fact, when we eat grains, fish and shrimp, we are already consuming fat. The amount of fat consumed in each meal has reached the daily fat content required by the human body. Therefore, during rapid weight loss, there is no need to consume more fat. It may appear to be a prohibition on intake, but it actually helps the body return to its natural state. Food without additives is very helpful for fat loss. This principle needs to be continued for 30 days, don’t take advantage of any loopholes, even olive oil!

Step3 final adjustments

When the rapid weight loss training reaches the last week, the diet structure will undergo the last change - stopping the intake of carbohydrates.

Time: 7 days

Key point: Most of the hunger at this stage needs to be filled with dietary fiber, such as celery, spinach, and bamboo shoots, which are rich in dietary fiber.

Reason: In the last 7 days, the body has accepted the dietary adjustment. In order to maximize fat consumption, the intake of staple foods such as rice will be stopped, while proteins such as chicken breast and fish can be appropriately increased.