1, how to make the healthiest diet to lose weight
Set a diet weight loss goal
First of all, make your own weight loss goal, that is, your ideal weight or standard weight, and record it in a place where you can often see it to remind yourself.
Step 2 record the weight loss process
Record the daily weight change, or present the weight change in the form of cards or charts, so as to know how far it is from the set goal and whether it is necessary to adjust the weight loss progress.
3. Ensure negative thermal balance.
The principle of dieting to lose weight is that the calorie intake needs to be less than your consumption. Control the intake of total calories every day to ensure the negative balance of calories.
Step 4 eat a balanced diet
The healthiest way to lose weight is not to eat a certain food in isolation, but to eat it in a balanced way. If you need to reduce the intake of carbohydrates to lose weight, you can't completely skip this kind of food, but you can adjust it from half to 1/3 or even 1/4. It is necessary to ensure a balanced diet.
5, the diet should be light
The diet during weight loss must be light and less salt. The more salty you eat, the more you want to eat. Moreover, eating less processed foods with sauces, which are rich in sugar and starch, will increase calorie intake.
Step 6 control fat and calories
Always pay attention to the calories of food when eating, reduce the intake of fat in the diet, and increase the food of fish and poultry. At the same time, we should pay attention to the law of eating, don't overeat, and slow down the time of eating appropriately, and the time of each meal should not be less than 20 minutes.
7. Diversification of breakfast
A nutritious breakfast helps to improve the metabolic level of the body and consume more energy in a day. The added energy of breakfast should account for about 30% of the total energy, and carbohydrates, protein and fat should be included. Such as: eggs, whole wheat bread or oatmeal, milk and a fruit.
8. Eat lunch reasonably.
Lunch at noon should be full at eight points, and the intake should be reasonable and comprehensive. Make sure that vegetables and vegetarianism account for half of the total lunch, meat accounts for 1/4 and staple food accounts for 1/4. Sometimes corn or sweet potato can be used as a staple food.
9. Do not eat for more than seven minutes.
Because dinner is close to bedtime, you can't overdo it or eat it. Vegetarian food can be staple food, such as vegetables, bean products, fungi and so on. And you can't eat more than seven points full. You can eat cucumber Flammulina velutipes soup, oatmeal mixed rice, mung bean sprouts and fried eel silk.
10, a small coup for healthy eating and slimming
1, have a big breakfast, eight full lunches and six full dinners.
2. Use coarse grains instead of staple foods, such as brown rice, corn and whole wheat products.
Drink a bowl of soup or eat a fruit first, and then start eating your favorite food.
4, choose more troublesome food, such as eating chicken with bones is better than eating diced chicken.
4. Chew at least 20 times before swallowing.
Never force yourself to eat until you are eight points full.
1 1, 6. Brush your teeth or rinse your mouth in time after meals, eat more apples and drink more water.
7. Try to avoid eating snacks, especially when watching TV.
8. When you feel hungry, it is better to eat something first than to fight against muscle hunger.
12, healthy diet
Diet 1
Breakfast: A refreshing dish, such as cucumber and carrot, 1 bowl of red bean and rice porridge, 1 jujube or longan.
Lunch: half a bowl of rice, fungus mixed with celery, fried with oil and wheat, scrambled eggs with tomatoes.
Dinner: small bowl of rice, cold cabbage, fried potato shreds, spinach, pig blood tofu soup.
13, Diet 2
Breakfast: 1 boiled eggs, two pieces of whole wheat bread, 1 bowl of soybean milk.
Lunch: half a bowl of rice, green bean sprouts cooked in vinegar, preserved eggs mixed with tofu, and fermented spinach.
Dinner: 1 small bowl of red bean porridge, yuba mixed with cucumber, fried melon with shrimp and fried zucchini with vegetables.
14, diet 3
Breakfast: half a steamed bread, steamed egg soup and bean curd with soy sauce.
Lunch: half a bowl of rice, diced green pepper and bamboo shoots, steamed fish and cold broccoli.
Dinner: 1 small bowl of millet porridge, cold green bamboo shoots. Mapo tofu, hot and sour lotus root slices