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  • 当前位置:首页 > 保健 > 减肥 > 减肥食谱 > 超实用的减肥餐你吃对了吗

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    发布时间:2022-05-22 11:01:00 | 文章来源 :互联网

    核心提示:很多人都期望一道惊天地泣鬼神的减脂食谱,可以助你两星期减20斤,或者身体脂肪比率一下子由15%减至5%而又不用运动。如果这道神奇菜单真的存在,相信所有健身房及美容中心的老板

    很多人都期望一道惊天地泣鬼神的减脂食谱,可以助你两星期减20斤,或者身体脂肪比率一下子由15%减至5%而又不用运动。如果这道神奇菜单真的存在,相信所有健身房及美容中心的老板都要破产了!那么对于减肥的你来说,应该怎么吃呢?下面就跟小编一起来看看吧!

    可以减肥的减肥餐有哪些 哪些减肥餐减肥效果好 饮食减肥最好的方法

    真正有效的减脂饮食应该遵循以下六大原则:

    原则一:少吃多餐

    这是老生常谈!少吃多餐就是把人体每天所需的能量分成多份、然后分多次摄入!早、中、晚还有各个时间段的加餐!总体摄入能量不变

    在促进肌肉增长和减少体脂方面,少吃多餐比多吃少餐效果更好。每天吃六餐或者更多餐,可以使身体能更高效地消化食物,这样就能使你摄入更多的蛋白质,以及其他重要的营养物质。当然,这里要说明的是,多餐的每一餐应少量。

    每隔三个小时就进餐一次,可以使你的营养物质供应更平稳,更充足。这样做还能减少体脂储存的风险,促使你养成更健康的饮食习惯,使你能摄入更多的膳食纤维、水果和蔬菜,以及蛋白质和水分。

    原则二:早餐不能不吃

    如果每天只能吃一餐的话,我会选择早餐!一日之计在于晨,对身体亦是,睡了一晚后,身体的养份用得七七八八,所以我们需要吃一顿丰富的早餐,以提供足够的燃料让身体提高新陈代谢,燃烧脂肪!而且,一顿丰富早餐可以减低往后进食的欲望,变相可帮助我们减少食零食,所以早餐不能不吃!

    原则三: 绿色蔬菜任吃

    蔬菜这种超低热量并且饱肚子的食物不知道你还在想什么??绿色蔬菜卡路里低,纤维丰富,十分饱肚,再加上不同的维他命及微量元素,绿色蔬菜是减肥菜单的基础!

    原则四:多蛋白质

    我们身体每一个细胞都须要蛋白质去建构,由其是大家的肌肉!高蛋白质补充有很多好处,它能加快运动后的肌肉复元、减少肌肉流失以及促进肌肉生长!因为消化蛋白质的时间比碳水化合物要长,因此高蛋白质餐是较为耐肚饿的!

    那要摄取多少份量的蛋质呢?大约是体重的2倍数,70公斤重的男士要摄取140克的蛋白质。

    一包250毫升高钙脱脂奶:8.26克蛋白质

    一只普通鸡蛋:6克蛋白质

    150克瘦牛肉:36克蛋白质

    150克鸡胸肉:33克蛋白质

    原则五:不能戒掉碳水化合物

    饭、面、水果、豆、薯等碳水化合物丰富的食物是很重要的,因为碳水化合物是身体能量最主要的来源,我们的大脑、中央神经系统、心脏都主要依赖碳水化合物作为能源。因此,每餐都应该最少有三份一的份量是来自碳水化合物。

    原则六:少油少盐少糖

    大家对这“三少”应该不会陌生了。无论是外出吃饭或是在家做饭时,都应尽量保持三少。

    下面就为大家分享一些简单实用的减脂餐,想瘦下来的赶紧学着做起来吧(至于早餐,你也可从中选一些菜样,全麦面包、牛奶和煮鸡蛋是不错的选择)

    可以减肥的减肥餐有哪些 哪些减肥餐减肥效果好 饮食减肥最好的方法

    NO.1中式瘦身餐

    1、早餐一颗水煮蛋,一杯牛奶,半个苹果或一些马铃薯 火腿 沙拉酱

    2、中餐一碗饭 菜

    3、晚餐于七点吃,与中餐差不多,但只吃七到八分饱即可,而过了九点後就不可再吃任何东西,但水果除外

    4、可於睡前喝杯果汁(可以挤柠檬原汁 水 二颗酸梅)(味道佳,切记不加糖)

    5、配合适度运动

    NO.2优酪乳减肥瘦身食疗法

    1、起床後:两杯水

    2、早餐:蔬菜汁200cc

    3、中餐:优酪乳500克

    4、晚餐:蔬菜汁200cc

    5、就寝前:1-2杯水

    NO.3苹果餐

    1、早餐:一瓶牛奶(或不加糖咖啡) 一颗白煮蛋(或茶叶蛋)

    2、苹果:从中午12:00开始,每2小时吃一颗苹果直至晚上8:00一共五颗,吃完就不再进食苹果餐吃一天就够了。

    NO.4西式瘦身餐

    1、早:烤全麦吐司一片,水煮蛋一颗,脱脂牛奶一杯,茶一杯(健怡可乐亦可)

    2、中:脱脂牛奶一杯,水煮鲔鱼(等量的鸡胸肉亦可)水煮青菜,水果一颗(芭乐或者苹果、蕃茄),茶一杯(健怡可乐亦可)

    3、晚:晚餐的菜单自己调配,但禁止食用淀粉类和肉类

    通常实施5天可瘦六公斤,但每天至少要喝水2500-3000cc。

    NO.5蜂蜜减肥法

    1、第一天:只喝蜂蜜(可泡茶喝)

    2、第二三天:正常饮食(但不能大吃大喝)

    3、第四天:只喝蜂蜜

    4、第五六天:正常饮食

    通常一星期下来可瘦3-4公斤,如果真的受不了断食则可以用每天选一餐只喝蜂蜜。

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