A painless weight loss menu with five tips from a nutritionist to help you change your life. 

There are many ways to lose weight. In the beginning, you may use relatively extreme methods to promote weight loss, but in the later stages, I believe that finding a weight loss menu that suits you and maintaining it is an important way to continue the weight loss effect. 

A variety of weight loss menus 

Whether it is a low-carb diet, a ketogenic diet, or intermittent fasting, I have written a lot about it in previous articles, so you might as well take a look. But is there any more flexible way to lose weight? There are too many factors that affect body weight, from the amount and type of food eaten, exercise, sleep, and even the speed of eating. Therefore, it is not necessarily possible to lose weight by relying on just one method. Today, let's use the most silly method to achieve weight loss. Let's read on. 

My weight loss menu design principles 

My weight loss menu cannot be separated from the following points. Of course, these may not be suitable for people whose goal is to lose weight quickly, but these are ways that can be followed by friends who want to maintain their weight or lose weight slowly and happily. 

1. Reduce refined carbohydrates →, reduce blood sugar spikes, and avoid a rapid rise in insulin levels. 

2. Cut down on things you shouldn't eat and choose foods with a high nutritional density. 

3. Eat a variety of vegetables and a small amount of fruit. 

4. Moderate amounts of healthy fats. 

Weight loss breakfast menu 

If you are born to eat starch, then I would recommend toast with the crusts cut off or steamed buns. Otherwise, for most weight loss breakfasts, I would recommend a “meat and vegetable” (chicken or tuna + salad) )-based meal. 

Landmines on the market include: 

1. Pastries (scorched buns, mooncakes, scallion pancakes): a combination of oil and starch. 

2. Rice and flour (salted porridge, noodles, rice cakes, etc.): almost all of them are starches, with little protein and an uncontrollable amount of fat. 

I have also compiled a list of breakfast options that are more suitable for weight loss: 

1. Main dishes: sliced toast > omelet> turnip cake > fried bread sticks. 

2. Eggs: hard-boiled > poached > fried. 

3. Meat: chicken breast > chicken thigh > pork > mixed meat > marinated. 

Weight loss lunch and dinner menus 

Compared to dinner, I would recommend that starches be eaten in the morning. Studies have found that if you consume too many calories (sugar/fat) at night, you will also consume relatively more calories throughout the day. 

The British Journal of Nutrition recommends avoiding foods that raise blood sugar (high GI) at dinner as much as possible, as this is related to postprandial blood sugar and reducing the risk of diabetes. 

Some lunch options that are minefields include: 

1. Potstickers and fried buns: high in fat and sugar at the same time. 

2. Noodle shops with no meat options: It is easy to just eat starches and not get enough protein. 

3. Bento shops with no vegetable options: The three-color beans + dried tofu + cabbage side dish trio, with not enough vegetables and too much starch. (The three-color beans aren't even tasty.) 

4. Vegetarian food: Clean vegetarian food is great, but the common problem with vegetarian food is that it is often processed, heavily seasoned, and fried. 

The following are more suitable choices for weight loss lunches and dinners: 

1. Healthy poached food: But be careful about the amount of meat.  

2. Choose freely: braised food, salted chicken (beware of the oil and salt), restaurant. 

Dietitian's five-day, three-meal painless diet menu: BMR: 1500 kcal, TDEE: 1800 kcal 

Depressed Monday diet menu 

On this day, I will give myself a little extra healthy food + the right amount of snacks and fruit to cheer me up a bit. But because Mondays often involve many meetings, I will avoid eating too many starches in the morning to keep my energy up, but I will give myself a snack in the afternoon. 

Breakfast: 1 poached egg + 200g beef 

Lunch: 200g brown rice + 200g chicken breast + 100g green leafy vegetables + 100g wood ear mushrooms 

Snack: 120g Greek yogurt + 100g blueberries 

Dinner: 1 chicken thigh (150g) + 100g steak + 100g green leafy vegetables + 100g kelp + rib soup 

Nutrients: 1630 kcal / 80g carbohydrates / 164g protein / 73g fat 

Dietitian's tip: Greek yogurt and fruit can supplement the three macronutrients appropriately, making it a healthy and unburdensome snack. 

Dietitian's reminder: The calcium and magnesium in kelp and ribs are also extremely helpful for relaxation. (The worst thing about weight loss is stress!!!) 

Weight loss menu for Tuesday 

After surviving a difficult Monday, Tuesday's menu will be simple, and most of it will be eaten out. Buffets are a good choice, but you need to be careful with the thick sauces and breaded and fried foods. Luckily, our family has its lunch boxes to eat. In addition, I will eat fish two to three times a week to supplement unsaturated fatty acids. 

Breakfast: 200g sweet potatoes from the supermarket + one pack (120g) of chicken breast from the supermarket 

Lunch: chicken breast with rice  

Note 1: half the rice 

Note 2: Add a piece of salmon, about 100g 

Dinner: 200g salmon + 100g green leafy vegetables + 100g corn 

Nutrients: 1650kcal / 85g carbohydrates / 155g protein / 74g fat 

Dietitian's tip: Since you had sweet potatoes for breakfast, I would suggest cutting back on the starches at lunch. Half the amount of rice, about 100g, is just right for a meal that is not overwhelming and does not leave you feeling hungry. 

Dietitian's reminder: Salmon is rich in fish oil, which is extremely helpful for cardiovascular health. 

Reward yourself on Wednesdays. 

On Wednesdays, I usually let myself relax a little when it comes to food and drink. I want to eat well at lunchtime. In my experience, drinking coffee for breakfast allows me to go until lunchtime on an empty stomach, so I get through breakfast with a cup of black coffee, and for lunch and dinner, I choose relatively low-fat and tasty meals. For the 12-inch double chicken submarine sandwich, it is recommended to choose meat that is not reconstituted or ham (chicken or beef is fine), and it is better to season it without sauce or red wine vinegar. 

Breakfast: Americano 

Lunch: 12-inch submarine sandwich (no sauce) 

Dinner: hot pot + a la carte meat slices (8-10 slices) 

Note 1: seasoning: soy sauce + vinegar + garlic 

Note 2: choose an original soup 

Note 3: choose low-fat meat 

Note 4: no rice, glass noodles 

Nutrients: 1500kcal / 84g carbohydrates / 123g protein / 67g fat 

Nutrition Dietitian's reminder: When having a hotpot, choose a lighter soup base. If possible, avoid the satay sauce. According to the food nutrition database, 87% of the calories in satay sauce come from fat. 

Thursday's diet menu 

After eating starchy foods, I tend to prefer meals with less fat. So peeled chicken thighs are a very effective way to reduce fat way. I would recommend doing this yourself as much as possible, after all, the ready-made chicken legs on the market may have more chemical additives than natural seasonings. 

Breakfast: chicken leg sandwich – boneless and skinless chicken leg + two slices of wholemeal sandwich (cut side) + lettuce 

Lunch: convenience store fitness lunch box + chicken breast 

Dinner: 150g fillet of seabream + 150g chicken thigh + green leafy vegetables + 200g black and white fungus 

Nutrients: Energy 1660kcal / Carbohydrates 107g / Protein 110g / Fat 63g 

Dietitian's reminder: When eating starches, it is better to have the right amount of fat. 

A diet menu for a fun Friday 

Similar to Wednesday, preparing for the evening's relaxation!!! 

Breakfast: Americano 

Lunch: Vegetarian or skip it 

Dinner: Eat relaxed, it is recommended to focus on low-fat meat and starches 

Nutrients: What are calories? Protein: Just enough 

Tip: Friday evenings are often big meals, so I would suggest skipping a meal. If it's just a regular gathering, I would suggest eating more vegetables at lunch and then eating whatever you want in the evening. 

Summary 

Excluding the eating spree on Friday, the average calorie intake for this four-day menu is 1,600 kcal, with 137 g (34%) protein, 69 g (38%) fat, and 89g (22%). Of course, there were several fasting meals, but they were all done in advance for the relaxing meal of the day, so I think it's very OK.