Coarse grains: sweet potato, purple potato, oat, quinoa, buckwheat, corn, yam, potato, miscellaneous grains and beans. Just eat every meal the size of a fist.
Coarse grains are rich in dietary fiber and vitamins, have a strong sense of fullness, can effectively decompose excess fat in the body, and have a low glycemic index, which helps to stabilize blood sugar and help to control weight and lose weight.
High-quality protein products: lean beef, chicken breast, egg white, tofu, dairy products (sugar-free), fish, shrimp and so on. Take about 200 grams a day.
Protein is very important to lose weight, which can prevent the loss of muscles in the body. Strength training can promote muscle synthesis, increase lean body mass, stabilize and improve basal metabolism, and control and reduce low fat. And protein's food satiety is also very strong, which can alleviate the hunger caused by the reduction of food intake when losing weight.
Vegetables: green leafy vegetables, various melon vegetables, white gourd, loofah, bitter gourd, pumpkin, mushrooms, Pleurotus eryngii, Flammulina velutipes, celery, eggplant, etc. The daily intake is not less than 500g.
Vegetables are extremely low in calories and rich in vitamins, which can be taken in large quantities during weight loss, relieve hunger, promote intestinal health and effectively decompose excess fat.
Low-sugar fruits: lemon, grapefruit, kiwi fruit, cherry tomato, pitaya and so on. Fruit control does not exceed 300 grams.
Rich in vitamins, promote fat decomposition and enhance satiety.
Drinks: oolong tea, green tea, lemonade, Pu 'er tea, black coffee.
Promote lipolysis and metabolism. Black coffee can effectively expel edema and improve exercise efficiency.
Summary: In addition to choosing foods that help you lose weight, you should also control the total calorie intake of food every day. Not less than your basal metabolic calories, and keep a calorie gap of not less than 500 calories with your daily calorie consumption. Only in this way can we lose weight and fat.
I'm also losing weight. I've lost it for almost a month, and it still works.
Usually eat three meals, but eat less. For example, you should eat an egg and a glass of milk for breakfast, but you basically don't eat porridge fritters.
I will cook some chicken or fish at noon, which is low in calories, but I will fry a vegetarian dish! Add half a bowl of rice! Never drink soup!
Eat some vegetarian dishes in the evening, such as cucumber and lettuce, which is especially delicious. Add an apple!
In fact, you can't lose weight by dieting. The most important thing is to do more exercise. It is recommended to run more in the morning! Walk more at ordinary times!
Diet foods can be divided into many categories, such as staple food, meat, fruits, vegetables, snacks and so on. Let's talk about which of these foods can be eaten while losing weight.
Staple food; Oat is a kind of cereal made from oats through fine processing. Among them, good fiber has many beneficial biological functions, which can reduce the low-density fatty protein of triglycerides and promote cholesterol excretion. Oat is a low-calorie food, which is easy to cause satiety after eating. At the same time, it is also rich in vitamin folic acid and other ingredients to ensure that you will not need various vitamins because of using a single food when you lose weight.
Meat; Beef has high nutritional value, characterized by high protein and low fat, and the protein is as high as102g in beef. Because of the high protein and low fat of beef, it will not consume too much cholesterol, which is beneficial to prevent obesity. At the same time, beef is also rich in a variety of amino acids and mineral elements, which has the advantage of high digestion and absorption rate. Beef is also rich in iron, an essential mineral for hematopoiesis. Beef is also diversified and suitable for all kinds of people.
Fruit; Fruit generally gives people a lot of misunderstandings. Whether fruit is sweet or not has little to do with sugar content. Such as hawthorn, pitaya, passion fruit, coconut, pineapple and so on. It doesn't taste sweet, but it rises quickly. There are also some fruits that are sweet but low in sugar, such as apples, strawberries and oranges, and some fruits that are both sweet and high in sugar, such as fresh dates and lychees.
Vegetable; Vegetables that can be eaten in weight loss should be full and low in calories, rich in plant fiber, vitamins and minerals, because they are closely related to various metabolic functions. For example, konjac is rich in dietary fiber and can also lower blood sugar. Asparagus can improve metabolism. Lettuce contains vitamin B, which can convert sugar into energy. Potato is the vegetable with the most kinds of vitamins among colored vegetables. Cucumber can eliminate edema, and radish can regulate gastrointestinal function. Chinese cabbage, celery, broccoli, spinach and mushrooms are also good helpers to lose weight.
Snacks; Dried fruits and beans are the best snacks to choose during weight loss, such as sesame seeds, peanuts, walnuts, pine nuts, cashews, almonds, soybeans and black beans. Because these foods are rich in plant fat and fiber nuts and beans, they help to smooth the intestines and promote and clean up intestinal waste.
Taobao buys Dingxi inulin, also called Jerusalem artichoke powder. Take it with 30g Astragalus water every time to lose weight and reduce blood fat.
Hello, everyone, I am dizzy. Share the knowledge of healthy slimming. I hope I can help you. Thank you.
To lose weight, what to eat is very important, and what to eat helps to lose weight?
First, eat more staple foods that can improve satiety, which can not only supplement dietary fiber, stabilize blood sugar, but also delay hunger. For example, sugar-free oats, of course, you can put brown rice in polished rice. Put some beans in it. It is suggested to reduce the times of soaking and washing and reduce nutrient loss. Oats help to improve satiety and stabilize blood sugar. Quinoa can supplement rich plant protein.
Second, how many fresh fruits and vegetables are there. It can supplement vitamins, minerals and trace elements, and can also supplement dietary fiber. You can eat some apples, pears, kiwis, oranges, bananas and so on.
Third, supplement protein and calcium. Protein can be used for synthetic repair and can improve basal metabolism. Calcium can help the body burn fat, and synthetic carnitine can help shape. Such as lean meat, milk, eggs, fish and shrimp.
Fourth, replace sweets with healthy snacks. For example, replace unhealthy snacks with fruits and nuts. You can not only reduce your sugar intake. It can also supplement unsaturated fat and minerals. Unsaturated fat can inhibit the synthesis of cholesterol. Such as almonds, walnuts and peanuts, try to choose the original flavor. Processed products will have higher heat.
Fifth, rational use. Use the fragmentation time or weekly exercise time to exceed 150 minutes, and stick to the heat consumption of 5000 steps per day.
Sixth, you can choose the method that suits you according to your own needs. For example, eat less and eat more instead of dieting. Make a slimming and shaping plan for yourself.
? Fitness instructor recommends recipes? ! Baby dish tofu soup with reduced fat, high calcium and high protein and fresh eyebrows.
Only when you are full can you lose weight! The recipes recommended by the fitness instructor are very fresh! Even drinking three bowls is not enough! Super-full, low-fat and high-calcium ~ the baby who lost weight quickly came to get- 2.
? food
Baby dish/tofu/Flammulina velutipes/millet spicy (not allowed)
step
1? Wash and cut Chinese cabbage, wash and tear Flammulina velutipes, and cut tofu for later use.
2? Put a little oil in the hot pot, add ginger slices, minced garlic and millet and stir-fry until fragrant.
3? Pour in three bowls of water and add tofu.
4? After boiling, add oyster sauce, white pepper, salt and monosodium glutamate to taste.
5? Pour in Flammulina velutipes and baby cabbage and cook for three minutes!
Smells good! Really fresh eyebrows ~ the method is simple. As a home-cooked dish, serve in minutes. Delicious and nutritious. Come and have a try!
I wish everyone is thin! I wish you all a happy Zongzi Festival! Have you ever eaten zongzi?
Obesity is a disorder of the body's transportation system, and the digestion and absorption system is not well regulated. It is the so-called rhythm of getting fat when drinking water! ! ! ! What you eat and what you pay attention to are all nonsense! Man is an omnivore and needs nutrition in all aspects. Balance mainly depends on whether your body functions well enough.
Eat more sugar-free and fat-free foods and try not to eat after 8 pm.
Drink more water and eat some high-protein and low-calorie foods, such as thin eggs, fruits and vegetables. High protein supplements our nutrition, while low-calorie fruits and vegetables can help digestion and detoxification.
Eating helps to lose weight.