Breakfast: a small bag of miscellaneous grains (100g), an egg, a bowl of soybean milk and a small amount of vegetables. Chinese dinner: lean meat, dried bean curd and vegetables are the main ingredients for vegetarian dishes, and rice is limited to 1 ~ 2 Liang. Take a lunch as an example: 6 salted shrimps, celery fried meat slices, cold cabbage, cucumber, dried bean curd, 1 rice. Compared with ordinary canteens, there is little cooking oil, and most dishes are cooked with a little olive oil, so it tastes very light, and oil flowers are rarely seen at the bottom of the plate. Because there are fewer meat dishes and more vegetables, the meal is just a sip, which becomes a matter of chewing slowly. After dinner, everyone is given a cucumber or a tomato. You can fill your stomach when you are hungry in the afternoon, or eat one or two sugar-free biscuits between meals. At first, many people couldn't adapt to life without "oil and water" in their bellies. But after a few days, everyone generally lost 1 ~ 2 kg, and lost at most 3 kg a day, which increased everyone's confidence. After two weeks, everyone found that the waistband was a lot looser unconsciously. □ Don't eat too much vegetable oil. Each person consumes only 5 grams of oil per meal, and the total amount of oil consumed per day is only a spoonful. Cauliflower, vegetables, carrots and lean meat are all cooked and mixed with a little olive oil. Only in this way will the fat not exceed the standard. In fact, cold dishes can be made into various patterns, such as cold cowpea, hot and sour cucumber strips, celery leaves mixed with dried incense, hot and sour cabbage, mushroom tofu, cold eggplant and so on. These dishes won't make people feel underfed. Olive oil is used because it is rich in monounsaturated fatty acids and vitamin E and will not be deposited in blood vessels. It is the first choice in edible oil. Among all foods, oil has the highest unit calorie, and 1 g can produce 9 kilocalories. Obesity is closely related to excessive fat in the diet. At present, the average daily oil consumption of urban residents in China is nearly 50 grams, which is twice that recommended by the World Health Organization (25 grams). As the saying goes, a fat man makes a sick man. Obesity makes the incidence of hypertension, hyperlipidemia, diabetes, coronary heart disease, cerebral infarction and other rich diseases rise sharply. It is worth noting that don't eat too much vegetable oil, but also be alert to those invisible fats in your diet, such as broth, dried fruits, milk and dairy products, baked goods, etc. -overcoming bad eating habits, people's health depends largely on what to eat, how much to eat and how to eat. For example, people often say that "green vegetable tofu is safe", while spicy tofu and braised chicken are soaked in oil. If you eat too much of these soy products, you will also have too much lipid. Although fish is a low-fat food, it is often sprinkled with various seasoning soups when it is out of the pot, and the result becomes a high-fat food. Snail meat itself is not high in fat, but some housewives will dig it out, stew it in oil and stuff it back. Although it tastes good, the oil is far beyond the standard. In order to "clean up" leftovers, many old people have to drink soup and water when they are full, which leads to their stomachs getting bigger and bigger. □ Learn from the patient A middle-aged male patient gathered a lot of entertainment at the dinner table, which led to middle-aged obesity. As a result, almost all senile diseases have been touched. Later, he pushed away all his meals and adjusted his body by making light meals. In fact, most chronic diseases can be cured by nutritional intervention without drug treatment. There is a gout patient who has been taking medicine for a long time and has not improved. Upon inquiry, it turns out that he likes to eat fish heads. Fish head contains high purine, so gout has not improved. After he stopped eating fish head, his laboratory index gradually declined. There was a heart patient who spent tens of thousands of dollars on stent surgery. Not long after, the blood vessels were blocked again. He complained that the doctor's skill was not high. Later, experts told him that an unreasonable diet can also lead to atherosclerosis. If the patients after cardiac intervention have poor diet, their blood vessels will be blocked again. Therefore, a scientific diet is very important. Many people think that eating fruit can lose weight, but it is not. Although both apples and pears are low-calorie fruits, a pear weighs nearly half a catty, which may be more before you know it. In summer, many people don't eat watermelon. 100 kg of watermelon, the heat is about 1000 calories, which is equivalent to more than half a catty of rice. The average woman can't eat half a catty of rice at a meal, but she can easily eat half a watermelon. How do they lose weight? Dried fruit contains a lot of fat. Walnuts, pistachios and melon seeds are eaten one after another, and they are eaten too much if they are not careful. For example, the calories of 20 peanuts need to walk for an hour to be consumed. Knowing this, I may not eat it. Therefore, the key to losing weight is to block the temptation of food. I would also like to remind that people with dyslipidemia have different dietary prescriptions and can provide personalized programs through nutrition clinics. Li Qun, director of the Nutrition Department of Jiangsu Provincial Hospital, learned to cook diet meals with nutritionists. For example, breakfast: half a bowl of oatmeal, half a corncob, 1 boiled egg, 1 cup of soybean milk. Chinese food: cucumber dipping sauce, seaweed spinach, celery mixed with yuba, shredded chicken, winter melon seaweed soup. Rice 1 ~ 2. Dinner: assorted vegetables, lettuce slices, bean sprouts, tofu, fungus soup. Rice 1 ~ 2. ● The amount of oil used in diet meals should be strictly controlled. The edible oil for each meal of a family of three is limited to about 10g, which is equivalent to half a spoon. Due to the restriction of oil use, all cooking is changed to mixed vegetables as far as possible. ● The practice of seaweed spinach is very simple. Fry 10g oil and ginger in a pot for later use. Blanch the soaked shrimps and spinach with boiling water, add salt and monosodium glutamate, put as little oil as possible, and mix well. Green leafy vegetables, kelp silk, carrots, etc. Can be handled in the same way. ● Luffa, Pleurotus ostreatus, tofu, caviar gourd, etc. Stew with a little cooking oil and serve. ● Shred raw chicken, mix it with salt, monosodium glutamate, cooking wine and dry starch, blanch it in water, and take it out after the shredded pork turns white. Can be mixed with all kinds of scalded or cooked vegetables, such as lettuce, cucumber, green pepper, celery, wax gourd, roe, cowpea and so on. And add salt, monosodium glutamate, a little olive oil or sesame oil. If you want to add sugar, it is best to choose sweeteners, such as aspartame, aspartame, stevia, xylitol and so on. This salad with vegetarian dishes is delicious, nutritious and low in fat. ● It is generally believed that home-cooked braised fish is delicious only when fried in oil. In fact, the "soft burning" method without frying is equally delicious. The method is: put onion and ginger into the bottom of the pot, then add fish, add water, cooking wine, soy sauce and so on to cook. If you are under 25 years old now, you will grow taller if you follow the following diet. If you want to gain weight, you should eat more protein, especially foods containing amino acids, such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables. On the contrary, white rice, glutinous rice, desserts and other foods should be avoided as much as possible. It is better to eat less cola and fruit juice, because it contains more sugar, which will hinder the absorption of calcium, and eating too much will affect the development of bones. In addition, salt is also the enemy of increase, so we must form the habit of eating less salt. Here are some ideal foods and bodies to promote growth and keep healthy: 1, 100% protein: protein can burn off excess fat in the body quickly, lose weight and enhance the body's resistance to diseases and fatigue. It is the unanimous opinion of experts that protein is very beneficial to health. 2. Meat, fish and eggs are rich in animal protein. 3. Eggs: Among all kinds of animal proteins, eggs are the most important food. Eggs also have a variety of amino acids that make cells, so eating eggs with meals can definitely play an excellent role. 4, breakfast can not be omitted: many girls who are afraid of obesity ignore breakfast. In fact, in the eyes of westerners, breakfast is the main meal of the day. No matter how rich it is, breakfast must be eaten. 5, eat less snacks: candy, chocolate, peanuts and other snacks. Most of them contain high heat, which is really dangerous. People who can't eat snacks might as well learn to bite carrots. Celery or low-calorie food. 6. More calories and less calories: Everyone has an appetite and varies in size. If you want to satisfy your appetite and lose weight, you should choose this food. Fruit watermelons have almost no calories even when they are full; So is vegetable soup. 7. Vitamin supply: As mentioned above, vitamins are the source of life. For beauty and nutrition, we should supply enough vitamins every day. 8. Drink less: Because alcohol is high in calories, it replaces the burning effect of fat and naturally gains weight. 9, do more exercise: let the excess energy be consumed as much as possible, stored in the body, will be converted into fat. 10, eat more lettuce: such as carrots. Low-calorie foods such as celery, lettuce is not cooked, and the nutrients are not destroyed. Many models have the habit of reaching for lettuce at any time.