1, how to eat to lose weight?
(1) Simple staple food
The so-called staple food mainly refers to grains, including rice noodles, miscellaneous grains, beans and potatoes. However, people have expanded the range of staple foods, such as Shao Shao, fried dough sticks, spring rolls, milk yellow buns and other foods containing starch, which are all regarded as staple foods.
In fact, this kind of food is high in fat, calories and so on. Eating more is not good for your health, and it will also lead to weight gain. In the holiday diet, the dishes are already very rich. At this time, what is most needed is rice flour food with starch as the main component, not all kinds of exquisite "nutritious" snacks.
In addition, during the festival, all kinds of snacks with exquisite packaging and different tastes are often regarded as staple foods, which is undoubtedly putting the cart before the horse. Generally speaking, you can't eat snacks at will within 2-3 hours before meals, so as not to affect normal eating.
(2) Quantization
During the festival, whether you eat out or at home, there are many kinds of dishes, especially meat dishes. After a few bites, you are full, and often you can't eat the staple food. Insufficient intake of staple food, excessive intake of non-staple food, especially meat, and corresponding increase in intake of fat and cholesterol are all likely to cause obesity and its complications.
The correct way is to avoid eating vegetables without restriction, so as to ensure the food intake of staple food (healthy adults should eat at least 30g every day). Many people are used to replacing staple food with vegetables or fruits, which is also unscientific.
Fruits and vegetables mainly provide minerals, vitamins and dietary fiber. And their sugar content is not high. Eating too many fruits and vegetables may affect the absorption and utilization of trace elements and vitamins.
(3) miscellaneous grains
Now people eat more and more fine staple foods, basically white rice, white flour and so on. Therefore, some people put forward the viewpoint of "stressing nutrition and eating coarse grains", which meets the requirements of nutrition. During the rice milling, all the rice bran was discarded. After repeated grinding, only starch and a small amount of protein are left. But rice bran includes pericarp, seed coat, aleurone layer, rice germ and so on. It contains 64% of the nutrients of rice and is the essence of rice.
Rice flour is the most convenient and important source for people to obtain vitamin B 1, minerals and dietary fiber. If the loss is caused by fine processing, it needs to be made up by other foods. Oat, barley, buckwheat, millet, corn, sorghum and other miscellaneous grains all contain nutrients that polished rice and flour lack, which can play a beneficial supplementary role.
Therefore, coarse cereal products should be appropriately increased in daily diet, and so should holidays. Miscellaneous grains also contain more dietary fiber, which is also a good adjustment and supplement to the holiday diet.
The food we eat every day can be divided into five categories, namely cereals, fruits and vegetables, livestock, poultry, fish, shrimp, eggs, milk, dairy products and beans, bean products and oils. These five kinds of food should be included in the daily diet, and the principle of "three-oriented" staple food should also be paid attention to during the festival, which is beneficial to human health.
2. Recommend low-calorie staple food
1._ _ surface100g =20 calories.
Products with more than 90% moisture have low calories, but almost no nutrients. Therefore, it is necessary to be a staple food with a variety of natural foods in order to be thin, healthy and beautiful.
2. Top line 100g=297 cards
Noodles, a semi-liquid food, have high moisture content, are easy to feel full and are easy to digest and absorb. It is one of the staple foods that are full and eat skillfully.
3. White rice100g = 183 calories
The staple food of Dongfeng people is generally white rice, and although there are many kinds of rice and the calories are similar, of course, brown rice or germ rice with less processing has the highest nutritional value.
4. Buckwheat noodles100g =360 calories
Soba noodles are a kind of pasta often eaten in Japan. Vitamin D with chewy taste and rich nutrition, which is helpful for anti-aging and cancer prevention.
5. Toast100g =290 calories
It is one of the most common staple foods for breakfast. There are many kinds and many changes can be made, but it is best to choose whole wheat toast, which is high in fiber but low in calories.
6. Oatmeal100g =393 calories
Oats are rich in fiber and unsaturated fat, which can control the rapid rise of blood sugar after meals. It is best to choose the original oatmeal without artificial flavor to avoid cooking for a long time, so as to avoid a large loss of vitamins.
7. Yam100g =73 calories
Yam is easy to feel full, but the starch content is not as high as potatoes and sweet potatoes, and the calories are much lower than ordinary rice noodles, so it can be used as the staple food of slimming meals occasionally.
8. Alfalfa bud 100g=2 1 calorie.
Carnivores often eat alfalfa sprouts, which can help acidic blood become weakly alkaline. It also contains a variety of amino acids and enzymes, and is an indispensable frequent visitor in lettuce salad.
9. Eggplant100g =25 calories
In vegetable fields, the vitamin content of eggplant is one of the best, and some people say that it is a vegetable and a natural medicine, and eggplant has no special taste, which is very suitable for various cooking methods.
10. Pea seedlings 100g=26 calories.
Pea seedlings can help maintain the elasticity of blood vessels. If you often drink it as fruit juice, it is very beneficial to patients with hypertension, heart disease and diabetes, and it can also enhance immunity and solve constipation.
1 1. Sweet pepper 100g=25 calories.
Although raw sweet pepper tastes as sweet as fruit, it is as low in calories as eggplant. Coupled with its colorful appearance, it is not only beautiful, but also nutritious.
12. Mushrooms100g =40 calories
Mushroom ingredients will make dishes more delicious, and its polysaccharide and amino acid content are rich, which is not only easy to be absorbed by human body, but also helps to increase human resistance and resilience.
13. Auricularia auricula100g =49 calories.
Tremella rich in colloid, which some people call bird's nest, has always been one of women's favorite desserts, especially office workers who often use computers. Eating more tremella can resist radiation and enhance immunity.
14. Water chestnut 100g=79 calories.
It can be eaten raw or cooked, which is suitable for both vegetables and fruits. Because of its high starch and moisture, it can also be used as a staple food and is often used to help relieve cough or treat aphtha.
3, weight loss recipes recommended
No.65438 +0 (egg milk+fruit vegetarian beauty method)
1, a boiled egg, a glass of milk, half an apple or some potatoes+ham+salad dressing for breakfast.
2, Chinese food, a bowl of rice+vegetables
Eat dinner at seven o'clock, which is similar to Chinese food, but you can only eat seven or eight minutes full. After nine o'clock, you can't eat anything except fruit.
4. You can drink a glass of juice before going to bed (you can squeeze lemon juice+water+two sour plums) (it tastes good, remember not to add sugar).
5, moderate exercise
Second place (yogurt diet)
1, after getting up: two glasses of water.
2. Breakfast: 200ml of vegetable juice.
3. Chinese food: 500g yogurt.
4. Dinner: vegetable juice 200cc.
5. Before going to bed: 1-2 glasses of water
Third place (Apple Meal)
Breakfast: a bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg)
2. Apple: From noon 12:00, eat an apple every two hours until eight o'clock in the evening, and it is enough to skip the apple meal for one day after eating.
Fourth place (whole wheat bread+skim milk western diet)
1. morning: a slice of whole wheat toast, a boiled egg, a cup of skim milk, and a cup of tea (Diet Coke is also acceptable).
2. China people: a cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables, a portion of fruit (guava or apples and tomatoes) and a cup of tea (Diet Coke is also acceptable).
3. Evening: Prepare your own dinner menu, but starch and meat are forbidden.
Usually you can lose six kilograms in five days, but you should drink at least 2500-3000cc of water every day.
Fifth place (honey diet)
1, the first day: only drink honey (you can make tea)
2. The next day: Eat normally (but don't eat and drink)
3. Day 4: Drink only honey.
4. Day 56: Normal diet
Usually you can lose 3-4 kilograms a week. If you really can't stand an empty stomach, you can choose a meal every day and only drink honey.
4. You can't eat when you lose weight
(1) pistachio
Calories are 6 14 calories/100g to lose weight, and eat less pistachios during the Spring Festival.
During the Spring Festival, everyone eats pistachios, which shows that they always laugh. Although pistachios feel full, they are high in oil and should be eaten in moderation. [★☆]
(2) melon seeds
Calorie 59 1 kcal/100g to lose weight, and eat less melon seeds during the Spring Festival.
It is common to eat melon seeds during the Spring Festival. Melon seeds have the function of control, but melon seeds are high in calories, and it is easy to get fat if you eat too much. [★☆]
(3) Tangyuan
263 calories/100g to lose weight during the Spring Festival, and eat jiaozi in moderation.
Shanghai people's congress eats glutinous rice balls on the first day of the lunar new year, which means climbing higher and higher step by step. The heat of glutinous rice balls is not high, but many people eat glutinous rice balls with sugar, and the heat naturally rises. [★★☆]
(4) Liquor
295 calories/100g to lose weight, and drink less during the Spring Festival.
Spring Festival drinks are essential, and drinks are running water. Drinking is easy to form a beer belly, and excessive drinking will also endanger your health. [★☆] Jiaozi
(5) jiaozi
Calories 240 calories/100g Eat jiaozi in moderation during the Spring Festival.
People in northwest China eat jiaozi during the Spring Festival. Jiaozi is made of bowls, not rolled skins. Jiaozi calories of different meats vary greatly. [★★]