Week 2 Weight Loss Porridge Recipe (Continued): Dandelion Guava Motherwort Porridge

Friday

Dandelion and mung bean porridge

Reduces swelling, clears heat and promotes diuresis

Dandelion has the effects of clearing heat, promoting diuresis, and reducing swelling. Mung beans are rich in dietary fiber, which helps to empty the intestines of accumulated stool, reduce fat accumulation, and aid in weight loss. Rice is low in fat, and its dietary fiber can help expel fat from the intestines. Combining these three ingredients is a good choice.

Material

60g dried dandelion, 30g rice, 20g mung beans

seasoning

10 grams of white sugar

practice

1. Soak dried dandelion in water until soft, wash and chop; wash mung beans and soak for 2 hours; rinse rice and soak for 30 minutes.

2. Place a pot on the stove, add an appropriate amount of water and bring to a boil. Add the dried dandelion pieces, bring to a boil over high heat, then reduce to low heat and simmer for 10-15 minutes. Remove the dregs and keep the liquid.

3. Add mung beans and rice, cook until soft and tender, and finally add sugar to taste.

Saturday

Guava porridge

Accelerate metabolism and cleanse intestinal toxins

Guava is rich in fruit and vegetable fiber, which can help cleanse the intestines of fat. Guava also contains abundant antioxidants, making it a food that accelerates metabolism. Antioxidants themselves have a strong effect on promoting metabolism, clearing free radicals from the blood, and reducing cholesterol levels.

Material

40 grams of guava, 50 grams of rice

practice

1. Rinse the rice thoroughly; wash the guava, peel it, and slice it thinly.

2. Put the rice and guava into a pot, add an appropriate amount of water, bring to a boil over high heat, then simmer over low heat for 25 minutes.

Cooking Tips

Try not to use tap water to cook rice, as the chlorine in tap water will destroy the vitamin B1 in the rice during the cooking process.

Sunday

Motherwort Rice Porridge

Regulates menstruation and promotes blood circulation

Motherwort is an excellent herb for promoting blood circulation and regulating menstruation, and it has a therapeutic effect on irregular menstruation in women. It also helps promote blood circulation and eliminate fat and toxins from the body, making it a good choice for women seeking weight loss.

Material

50 grams of rice, 30 grams of motherwort

seasoning

10 grams of brown sugar

practice

1. Clean the motherwort thoroughly; rinse the rice thoroughly and soak it in water for 30 minutes.

2. Place a pot on the stove, add motherwort and water, simmer for about 30 minutes, remove the dregs and keep the liquid, add rice, bring to a boil, then reduce heat and simmer until the porridge is thick, add brown sugar to taste.

Cooking Tips

This porridge is best cooked in a clay pot, not an iron pot.

Week 3

This week, pay attention to adjusting your breakfast and dinner. Trying to lose weight by eating less or skipping breakfast will not only fail to achieve your goal but will also have the opposite effect. Therefore, it's essential to eat breakfast regularly. For dinner, avoid overeating and opt for light, easily digestible foods. Also, avoid eating anything three hours before bedtime.

Week 3 Weight Loss Plan

Continue to change the proportion of calorie sources: carbohydrate intake should be less than 45%, and protein should be increased to at least 35% (for those with normal kidney function).

Continue to consume foods rich in zinc and magnesium, and increase your intake of foods rich in antioxidants, such as tomatoes, broccoli, grapes, and green tea.

Increase the duration of your four moderate-intensity aerobic exercise sessions to 35-40 minutes. You can choose activities like cycling or swimming to vary the types of exercise.

Aim for 25 grams of dietary fiber daily, varying your food choices; fruits, vegetables, and whole grains are the best sources.

Continue to drink at least 2000 ml of water daily, and you can also drink some herbal teas that have slimming and beauty benefits.