1, vegetables with reduced fat and weight
celery
Celery is rich in fiber, so it is called "high fiber food", which can promote gastrointestinal peristalsis and detoxification. At the same time, the heat of celery is very low, and the water in celery accounts for 95%. A celery contains only about 4 to 5 calories (normal adults need about 1500-2000 calories a day). So celery is a good diet food. Eat more when you lose weight.
2. Spinach
Spinach is rich in plant crude fiber, which can strengthen gastrointestinal function, help digestion and effectively treat constipation. Carotene contained in it can be converted into vitamin A, which can effectively promote growth and development. It contains iron, which is an important component of hemoglobin and can help treat iron deficiency anemia.
3. Bitter gourd
Bitter gourd is not only rich in dietary fiber, but also can delay the absorption of lipids. It also contains high vitamin C, which can accelerate lipid metabolism, improve the body's bactericidal ability and enhance immunity. Bitter gourd is cold and bitter, which can relieve summer heat and quench thirst and promote metabolism.
carrot
Carrots contain a lot of biological potassium. After potassium enters the blood, it can emulsify the oil in the blood, and at the same time, it can effectively dissolve the cholesterol hardening plaque deposited on the blood vessel wall and excrete these wastes.
Achieve the effects of reducing blood fat, cleaning blood vessels and increasing blood vessel elasticity.
5. Broccoli
Broccoli is a high-fiber vegetable, which can effectively reduce the absorption of glucose in the gastrointestinal tract, thus lowering blood sugar.
Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. Crude fiber can also moisten the intestines and relax the bowels, help clear the stool and flatten the lower abdomen.
6. tomatoes
Tomatoes are rich in dietary fiber such as pectin, which not only makes people feel full easily, but also absorbs excess fat in the body and excretes it.
Lycopene in tomato can reduce calorie intake, reduce fat accumulation, supplement vitamin C, vitamin B 1, malic acid, citric acid and other nutrients, and maintain nutritional balance. And its unique sour taste of tomatoes stimulates the secretion of gastric juice, promotes gastrointestinal peristalsis and contributes to fat burning.
cucumber
Propanoic acid contained in cucumber can inhibit the conversion of sugar into fat. Eating can promote the excretion of intestinal endotoxin. Eating cucumber can also reduce blood fat.
In addition, the cellulose in cucumber can promote the elimination of spoilage substances in human intestine and reduce cholesterol, which can strengthen the body.
Learn more, then act quickly and forward this article to friends around you!
2, the misunderstanding of girls to lose weight
Myth 1: Starch and meat can't be eaten.
In fact, a person with good self-control can definitely eat starch and meat at the same time in a meal. The emergence of this theory, I believe, is because many people will unconsciously eat more and more, and naturally there is the possibility of obesity.
On the contrary, if you only eat starch for a meal, it is likely that two bowls of rice will be enough for one person, and eating meat will make you feel full, so maybe eating less starch and meat at the same time seems to make you thin, but this is not because of the changes in the digestive system. In fact, as long as you know how to control the weight of eating, you can naturally lose weight easily.
Myth 2: Eating "potatoes" is easy to get fat.
Perhaps many fattening foods on the market are related to the word "potato", such as potato chips and French fries, which makes many people who are interested in losing weight think that it is not appropriate to eat foods with the word "potato" during weight loss. In fact, it is a low-calorie food, and gaining weight is related to cooking methods. Don't look at it with colored glasses.
The word "potato" actually contains more nutrients than rice and wheat, and its calorie is similar to that of rice, but calcium is five times higher than that of brown rice, iron is three times more than that of white rice, and protein and vitamin C are also quite rich.
Most people think that the word "potato" contains too much starch, but in fact, compared with bread, the word "potato" has two and a half times less carbohydrates. If the fat when eating pork is compared to "potatoes", fat is more likely to become fat. Therefore, the cooking method should be appropriate and don't add too much oil. Eating potatoes is the best food to fill your stomach. A better cooking method is to cook "potatoes" and sprinkle them with pepper, salt and lemon juice to make a delicious side dish with low calories.
Myth 3: The lower the diet, the lower the calories and the better the fat.
Fruits are mostly low-calorie and low-fat foods, rich in fiber, carotene, vitamin C and other nutrients. Different fruits have different characteristics and functions, so many people think that they are rich in nutrition, and use fruits instead of eating dinner.
Among many fruits, apples are high in calories and raisins are high in sugar, so it is not advisable to eat more during weight loss, let alone replace dinner with apples. It is precisely because of the low-fat and low-calorie relationship of fruit that the weight will be reduced, but fruit always lacks the nutrition that meat and whole grains should have, and long-term consumption will easily lead to unbalanced nutrition and so on.
Meals with less than 800 calories may lead to malnutrition, the basal metabolic rate will decrease, and it is easier to gain weight after eating too much. During weight loss, it is advisable to eat less and eat more meals to keep blood sugar stable, because hypoglycemia can lead to cold sweat, weakness of hands and feet, hunger and fatigue.
However, it is best not to eat three hours before going to bed, because it will make fat easy to accumulate. For example, excessive dieting for a long time will also cause malnutrition, which is more likely to lead to premature osteoporosis.
Myth 4: Eating at night is easy to get fat.
Don't! Total consumption is the reason why you get fat.
It should be said that the reason why you get fat is the total calories you consume in 24 hours, or the total calories you consume in a week, so these calories you consume at night are irrelevant. Because you may be more tired at night, and your resolution may be reduced. So you may eat more calories than during the day.
But you should pay attention to the quantity and calorie content of these diets, always pay attention to the early warning of hunger, and ensure that the diet suits your lifestyle.
Myth 5: It is best to eat at the same time every day.
Don't! Preferably according to the needs of the stomach.
Eat when you are hungry, not when the clock says it's time to eat.
This will keep you in line with the time of eating. It is difficult to insist on forcing yourself to eat when you are not hungry, or not eating when you are hungry. If you want to eat at a certain time, such as lunch at work, eat less at other times or when your stomach needs it.
Myth 6: Dietary fiber makes you full for longer, so you will eat less.
Don't! Protein makes you feel full more easily.
A generally accepted concept of diet, but new research challenges this logic. Studies show that dietary fiber will not help control your appetite, and protein food is most likely to resist hunger, followed by carbohydrates, and then fat.
Myth 7: Dessert can't replace dinner, it will make you fat.
Wrong, on the contrary! There is nothing wrong with eating a bucket of ice cream or cake instead of dinner once in a while, as long as you don't get into the habit. Don't deliberately restrain your desire for food. Eating your most coveted food occasionally will actually reduce your chances of indulging yourself (overeating). This will also help you control your weight better in the long run.
Myth 8: skipping breakfast is good for losing weight.
Many people skip breakfast in order to lose weight, thinking that this can reduce calorie intake, thus better playing the role of losing weight. As we all know, skipping breakfast does great harm to the human body, which is not conducive to health and will also affect the day's work. Therefore, skipping breakfast in order to lose weight is extremely unscientific, which not only affects health, but also fails to achieve the purpose of losing weight, and sometimes even promotes obesity. Because if you don't eat breakfast, you will be hungry at noon, and it is inevitable that you will overeat in Chinese food, which will lead to excessive calories, thus forming fat accumulation. Japanese sumo wrestlers only eat lunch and dinner a day, skip breakfast training in the morning and eat twice as much in the middle and evening to make themselves fat.
Myth 9: Drink coffee to lose weight
Although many dieters are afraid to drink more water, they are keen on drinking coffee, because coffee has a certain weight loss effect. Caffeine in coffee can really accelerate the decomposition of fat, so that fatty acids can be separated from adipose tissue and enter the blood. If you can cooperate with exercise, you can burn fatty acids in the blood and reduce fat; In addition, the ability to absorb nutrients is greatly reduced, and the weight naturally drops. If you don't cooperate with exercise, fatty acids will return to adipose tissue and become fat storage again. It can be seen that coffee weight loss ultimately comes down to exercise.
Myth 10: give up carbohydrates.
There are often some misunderstandings in the study of carbohydrate intake. In fact, excessive intake of refined carbohydrates, such as white bread and white rice, may increase the risk of weight or cardiovascular disease. However, no research shows that healthy carbohydrates such as whole grains, fruits, vegetables or beans will have a negative impact on health or weight. On the contrary, many studies argue that eating more of these plant foods is beneficial to overall health.