Week 7 Diet Porridge Recipe: Ginseng, Poria, Celery, and Shiitake Mushroom Porridge

Week 7

In the last two weeks of your weight loss plan, gradually transition your diet back to normal, but do it slowly. Maintain the good eating habits you developed in the previous weeks; don't give up halfway. A proper bath and massage after exercise can reduce lactic acid buildup, making you less prone to edema and cellulite.

Week 7 Weight Loss Plan

Continue to choose 1-2 high-carbohydrate diet days and 2 intermittent fasting days per week.

A urine ketone test can help assess the effectiveness of weight loss and allow for timely adjustments to the diet.

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

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

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

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

on Monday

Ginseng and Poria porridge

Regulate Qi deficiency and replenish Qi.

This porridge contains a variety of ingredients, making it more nutritionally complete. It is low in fat and rich in dietary fiber. Ginseng, poria cocos, and yam are nourishing ingredients, while millet is beneficial to the spleen and stomach. This porridge can replenish qi and nourish deficiency, strengthen the spleen and stomach, reduce fat accumulation, and alleviate various discomforts caused by qi deficiency.

Material

3 grams of ginseng, 15 grams of poria cocos, 30 grams of yam, 15 grams of millet, and 15 grams of rice.

practice

1. Wash the ginseng, poria cocos, and yam, dry them, and grind them into a fine powder; wash the millet and rice.

2. Place a pot on the stove, add an appropriate amount of water, add millet and rice and bring to a boil. Add ginseng powder, poria powder and yam powder, and simmer over low heat until the rice is cooked into porridge.

Dietary reminders

Those with qi stagnation or frequent urination should eat less of this porridge.

Tuesday

Celery and Mushroom Congee

Cleanse the intestines and remove fat to accelerate bowel movements

Both celery and shiitake mushrooms are rich in dietary fiber, often referred to as the "seventh essential nutrient" for the human body. Dietary fiber promotes intestinal peristalsis, accelerates bowel movements, prevents constipation, and helps cleanse the intestines and reduce fat. Furthermore, this porridge is relatively low in fat, so there's no need to worry about excessive oil intake.

Material

50g celery, 2 rehydrated shiitake mushrooms, 10 goji berries, 40g rice

seasoning

A little salt and vegetable oil

practice

1. Clean and dice the celery; wash and dice the soaked shiitake mushrooms; rinse the goji berries and rice.

2. Place a pot on the stove, add an appropriate amount of water, add rice, bring to a boil over high heat, then reduce to low heat and simmer for 30 minutes.

3. Heat vegetable oil in a wok until it reaches 60% of its maximum temperature. Add diced celery and diced shiitake mushrooms and stir-fry until fragrant. Then add the rice porridge, goji berries, and salt and continue to cook for 10 minutes.

Dietary reminders

Men planning to have children should eat less celery, otherwise it will inhibit testosterone production and reduce sperm count.

Wednesday

Brown sugar rice porridge

Relieves menstrual cramps and nourishes qi and blood.

This porridge is low in fat, sodium, and protein, and it also has the effects of invigorating qi and blood, strengthening the spleen and warming the stomach, promoting blood circulation and removing blood stasis, and clearing the meridians. It is suitable for dieters with dysmenorrhea symptoms.

Material

40 grams of rice, 10 grams of dried ginger, and 10 red dates

seasoning

20 grams of brown sugar

practice

1. Rinse the rice thoroughly; boil the dried ginger in water for half an hour and extract the juice.

2. Place a pot on the stove, put the rice, red dates and ginger juice into the pot, add an appropriate amount of water, cook until soft and tender, then add brown sugar to taste.

Thursday

Three-color vegetable porridge

Control food intake

This porridge is rich in nutrients and high in dietary fiber, which can hinder the body's absorption of fat, increase satiety, and control food intake, thereby achieving the effect of weight loss.

Material

40g rice, 30g yam, 30g carrot, 30g celery

seasoning

5 grams of chopped cilantro, salt and pepper to taste

practice

1. Rinse the rice thoroughly; wash, peel, and dice the yam and carrot; clean and finely chop the celery.

2. Place a pot over high heat, pour in an appropriate amount of water and bring to a boil. Add rice, yam, and carrot and bring to a boil over high heat. Then reduce the heat to low and continue to simmer for 30 minutes. Add chopped celery and cook for 5 minutes. Add salt and stir well. Finally, add chopped cilantro and pepper.

Dietary reminders

Excessive consumption of carotene may cause amenorrhea and inhibit normal ovulation, so women of childbearing age should not consume too much.