Experts at Harvard University Affiliated Hospital study it is best to have three meals a day within 10 hours. What to eat is important, three meals, especially dinner time is more important. 42% of American adults exceed the obesity index and cause various chronic diseases such as diabetes , cancer and heart disease. Although eating a healthy diet is not recommended for late snacks, the effects of eating late on the risk of obesity are rarely studied. Latest research on late eating is associated with risk of obesity, increased body fat and failure to lose weight.
Harvard weight loss recipe original author is Harvard professor Osama Hamdy Doctor❗There is basically no carbon intake in the original recipe❗
morning, noon and evening matches are distributed according to the ratio of 3:4:3.
The following are improved recipes for office workers and students:
Breakfast
Monday: 1 egg + 1 slice of bread + skim milk
Tuesday: purple potato + yogurt
Wednesday: 1 corn + 1 egg
Thursday: 6 walnuts + 1 apple
Friday: fruit salad 300g + 1 egg
Saturday: 1 corn + grapefruit half + skim milk 200ml
Sunday: 1 apple + 2 steamed eggs + steamed broccoli 200g
lunch
Monday: 200gfried chicken breast + 1 tomato html l4
Tuesday: 1 apple + 2 carrots + whole wheat bread 1 slices
Wednesday: fried chicken breast 200g + cucumber 1 + 2 carrots
Thursday: steak 200g + vegetable salad 500g
Thursday: steak 200g + vegetable salad 500g
3 Fridays: 1 bowl of red bean porridge + 200g
Saturdays: 200g fried fish + 1 egg + 2 cucumber
Sundays: 200g fried fish + half grapefruit + 1 banana
dinner
Mondays : Red bean porridge + vegetable salad 500g
Tuesday: Fried fish 200g + 1 apple
Wednesday: Steamed broccoli 200g + half grapefruit + 1 banana
Thursday: 1 corn + 1 tomato + skimmed milk 200ml
Friday: Whole wheat 2 slices of bread + 1 tomato + 2 cucumber
Saturday: 2 steamed eggs + 2 carrots + skim yogurt 200ml
Sunday: 300g fruit salad + 6 almonds
⚠Note⚠
❌Snacks
❌Snacks
❌Snacks
❌Snacks
❌Milk tea, carbonated beverage
❌Red meat with high fat content
✔ Chew slowly when eating, which can increase the feeling of fullness
✔Recipes are almost 0 carbohydrates. If you like rice, you can eat coarse grains every other day, and appropriately supplement carbohydrates .
✔ For drinking more water, drinking at least 2000ml of water per day can improve body metabolism and promote fat consumption
✔ For going to bed early and getting up early, sleeping for 8 hours a day ensures
✔ For regular weight testing to monitor progress, please empty your sleeping stool and weigh h in the morning tml4
✔If you are hungry, you can eat cucumbers, tomatoes, lettuce and carrots
✔Boiled vegetables means not adding oil. The meat is mainly chicken breasts and lean beef. Boil or fry and roast, without adding oil or less oil
✔ Be sure to eat
for breakfast
