Week 5 Diet Porridge Recipe (Continued): Lily Bulb, Peanut, Mung Bean, and Melon Peel Porridge

Saturday

Lily and Peanut Porridge

Stops bleeding, moisturizes the lungs, and enhances memory.

Lily bulbs are low in cholesterol, sodium, and saturated fatty acids, and rich in vitamin C and potassium, making them an excellent choice for weight loss. When cooked into porridge with peanuts, they can also stop bleeding, moisturize the lungs, and enhance memory.

Material

50g fresh lily bulbs, 20g peanuts, 40g rice, 30g lotus root

seasoning

3 grams of white starch

practice

1. Remove impurities from fresh lily bulbs, separate them, and wash them; dice lotus root.

2. Wash the peanuts and put them in a clay pot. Add an appropriate amount of water and bring to a boil over high heat. Then reduce the heat to low and simmer for 20 minutes. Add the lotus root cubes, lily bulbs, and rice and simmer over low heat until it becomes porridge. Stir in the white starch, mix well, and bring to a boil.

Sunday

Mung bean and melon peel porridge

Low in calories, helps control appetite

This porridge is highly nutritious and low in calories. Its rich dietary fiber can help control appetite, and regular consumption can aid in weight loss. Furthermore, mung beans and watermelon rind have cooling and heat-relieving properties, making it ideal for summer consumption.

Material

100g watermelon rind, 30g rice, 25g mung beans

practice

1. Remove impurities from mung beans, soak them in water for 6-12 hours, and wash them clean; peel the outer skin of the watermelon, wash the flesh, and dice it; rinse the rice clean.

2. Place a pot on the stove, add rice and mung beans, add an appropriate amount of water and bring to a boil over high heat. Then reduce the heat to low and simmer until the rice and mung beans are cooked and the porridge is thick. Add diced watermelon rind and cook for 5 minutes.

Cooking Tips

Cooking porridge with water that has been used to soak mung beans can better preserve the nutrients in the mung beans.

Week 6

Cooking oils should be entirely vegetable oils; olive oil, flaxseed oil, and rapeseed oil are all good choices. Additionally, healthy fats (such as unsaturated fats) can be obtained from avocados, peanut butter, and flaxseeds.

Week 6 Weight Loss Plan

Choose 1-2 high-carbohydrate diet days, which most people usually need to do once every 4-6 days to help their metabolism return to normal.

Continue to consume foods rich in glutamine, vitamin C, multivitamins, zinc, magnesium, and antioxidants.

A daily intake of 35 grams of dietary fiber is equivalent to 100 grams of soybeans + 110 grams of wheat + 100 grams of red beans, divided into 4 meals.

Five 45-minute sessions of moderate-intensity aerobic exercise per week.

Continue to drink at least 2000 ml of water daily (and drink tea in moderation).

You can try fasting for two consecutive days, but make sure you get enough protein on those two days.

on Monday

Corn and mung bean porridge

Clears accumulated waste and promotes urination and detoxification

Cornmeal is rich in fiber, which can increase bowel movements and clear out accumulated waste; mung beans have diuretic and detoxifying effects; and rice can increase satiety. When these three are combined and cooked into porridge, their weight-loss effects are even stronger.

Material

20g mung beans, 20g corn grits, 20g rice

practice

1. Rinse the mung beans, cornmeal, and rice separately; soak the rice for 30 minutes; soak the cornmeal for 2 hours; soak the mung beans overnight and steam them until cooked, then set aside.

2. Place a pot on the stove, add an appropriate amount of water, add corn kernels and bring to a boil over high heat. Then add rice, reduce heat to low and simmer for 20 minutes. Add mung beans and cook for another 5 minutes.

Tuesday

Banana millet porridge

Burns fat, clears heat and moisturizes the intestines

Bananas are rich in dietary fiber, providing a feeling of fullness and clearing heat and moisturizing the intestines. The enzymes in bananas can burn fat. Millet is high in phosphorus, potassium, and magnesium, and low in sodium. This porridge made with both is very suitable for people who are trying to lose weight.

Material

50 grams of millet, 1 banana

practice

1. Rinse the millet thoroughly, and peel and chop the banana.

2. Place a pot on the stove, add an appropriate amount of water, pour the millet into the pot and cook porridge. When the porridge is almost done, pour the banana into the pot and cook together until the porridge is done.