What are the diet plans for losing weight? How to lose weight healthily without taking medicine?

Losing weight will of course involve eating. There are some meals specially customized for weight loss. So what are the weight loss diet meals? How can you lose weight healthily without taking medicine? Let's take a look below.

1. Breakfast: 1 small bowl of mung bean porridge, 1 small bowl of tofu pudding, 1 egg

Lunch: half a bowl of glutinous rice and lotus root, half a plate of fried shredded potatoes, 1 bowl of stewed beef brisket with radish, 1 plate of raw vegetables

Dinner: half a plate of tofu, 1 plate of stir-fried kale, 1 steamed bun, 1 corn pancake

2. Breakfast: 1 egg, 1 bowl of soy milk, 2 slices of whole wheat bread

Lunch: half a bowl of rice, mung bean sprouts cooked with vinegar, water spinach with fermented bean curd, preserved egg with tofu

Dinner: 1 bowl of red bean porridge, winter melon with dried shrimp, fried zucchini, bean curd mixed with cucumber

3. Breakfast: 1 tea egg, 1 bowl of black sesame and red bean porridge, 1 small dish of shredded radish

Lunch: half a steamed bun, 1 bowl of carrot stewed with lamb, 1 plate of tofu with coriander

Dinner: 1 bowl of noodles cooked with red dates, wolfberries and black chicken soup.

4. Breakfast: half a steamed bun, steamed egg custard, fermented bean curd

Lunch: half a bowl of rice, steamed fish, cold broccoli, stir-fried winter bamboo shoots with green peppers

Dinner: 1 bowl of millet porridge, mapo tofu, cold bamboo shoots, hot and sour lotus root

5. Breakfast: 1 cup of milk, 1 poached egg, 1 steamed glutinous rice

Lunch: Cold seaweed and carrot salad, 1 bowl of tomato beef noodles

Dinner: 1 baked sweet potato, stir-fried loofah, 1 bowl of bean and fish ball soup

1. Eat small and frequent meals to lose weight

Eat 5 meals a day, control the amount of food and food intake, and divide the food you usually eat into 5 meals. The main thing is to try not to feel full in your stomach and not to wait too long for the next meal.

2. Don’t eat too much carbohydrates when losing weight

Do not consume large amounts of staple foods such as rice, bread, and pasta. At the same time, eat less foods containing carbohydrates such as beans, vegetables, and fruits.

3. Consuming healthy proteins with less fat can help you lose weight

You can eat more red meat, or low-fat but protein-rich foods such as herring and egg whites. This way you don’t eat much but you eat better, which is very important for losing weight.

4. Exercising for 20 to 30 minutes every day is good for weight loss

You don't have to exercise deliberately. You can climb stairs instead of the elevator, or get off the bus one stop earlier and walk home, etc. Be sure to take a walk after meals.

5. Drinking more tea can help you lose weight

Drink more tea when losing weight. It contains no calories and is healthier than beverages. Coffee and black tea are also good, but remember not to add sugar to prevent the calories from rising.

1. Dairy foods and dairy products

Milk, goat milk, horse milk, etc. are all from livestock. They all contain a lot of protein, and cow milk has the richest protein content. Milk can not only help us replenish sufficient protein, but also contains rich calcium. Drinking it regularly can help us effectively prevent calcium deficiency.

2. Meat

There is a wide range of livestock meat, such as cattle, sheep, pork, dog meat, chicken, duck, goose, quail, ostrich, etc. These meat foods are all livestock meat. This kind of meat contains amino acids needed by the human body, and the type of amino acids is most consistent with the amino acids in animal protein, so the nutritional value of animal protein is higher than that of plant protein.

3. Eggs

When it comes to foods with high protein content, eggs are the best. Whether it is chicken eggs, duck eggs or quail eggs, the protein content in the yolk is slightly higher than that in the egg white. Although the protein content in the yolk is very high, one egg yolk can contain up to 300 mg of cholesterol, so even people without heart disease should not eat egg yolks. The cholesterol content of egg white is 0, and the yolk contains a lot of fat. We can't see the fat in the egg yolk at ordinary times, but if you put the egg yolk in the microwave, you will find that a lot of oil will flow out. The fat of the egg yolk can also be seen in the yolk of salted eggs.

4. Soy foods and soy products

Plant protein is also a food with high protein content, such as soybeans, green beans and black beans, but soybeans have the highest nutritional value. The best plant protein is soy protein, which is also very easy for the human body to digest and absorb, so soy protein has always been the main source of protein for vegetarians.

1. Eating protein can be digested in the stomach for a longer time, prolonging the feeling of fullness, which is commonly known as "fighting hunger", thereby reducing the desire to eat and reducing the total calorie intake.

2. The body needs to consume more calories to digest protein.

The body has its own basal metabolism every day. The more the body's basal metabolism consumes, the less likely it is to gain weight. Protein requires more calories than fiber from fruits and vegetables, and helps you lose weight without realizing it.

3. The significance of protein in improving metabolism

When you start dieting, you will find that your body is getting worse and worse, but your weight is not moving at all! This is because when the brain receives the message of hunger, in order to maintain normal body functions, it will automatically adjust to slow down the metabolism. Although you eat less, your consumption capacity also decreases. This method is of course not feasible and will only cause harm to your body.