People who eat breakfast consume less than 100 calories a day and weigh less than people who don't eat breakfast. Records show that nearly 80% of people who lose 27 pounds or more every year eat breakfast every day. In addition, a nutritious breakfast can provide enough glucose for the brain, so that you can think clearly and keep your brain active until noon.

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1

Breakfast is the most important thing.

Take a look at cereal yogurt jelly, which contains only 255 calories. This is a breakfast recipe suitable for long-term consumption. It can help you reduce calories by about 220 calories a day, which adds up to 20 pounds a year!

Cooking time: 5 minutes

Ingredients: 50 grams of low-fat cereal, 30 raspberries or other berries, and 75 grams of low-fat vanilla yogurt.

Practice: put the above three materials into a glass in layers.

Each serving contains about 255 calories,10g protein, 47g carbohydrate, 3g whole fat (of which 2g is saturated), 5g fiber,12mg cholesterol and160mg sodium.

2

Natural diet pills

Dairy products are rich in calcium and can be used as natural diet pills, because scientists suspect that foods high in calcium can inhibit calcitriol, a hormone that increases the accumulation of fat cells and fat. Researchers at the University of Tennessee found that dieters who ate dairy products lost twice as much weight in six months as those who didn't eat high-calcium foods. In addition to losing weight, dairy products can also slow down bone aging and inhibit osteoporosis. Studies have also shown that they can reduce the risk of stroke and diabetes. In order for your body to consume fat effectively, you need to consume at least 1000 ml of dairy products every day.

Preparation time: Preparation time: 5 minutes.

Materials: pomegranate 1, strawberry 50g.

Seasoning: low-fat yogurt 150ml.

Exercise:

1. Peel pomegranate seeds, remove pedicels, wash strawberries, then put them into a juicer to juice and pour them into a cup.

2. Pour in yogurt and mix well.

Each serving contains about 250 calories, 6 grams of protein, 52 grams of carbohydrates, 2 grams of whole fat (in which 1 g is saturated), 5 grams of fiber, 8 mg of cholesterol and 1 10 mg of sodium.

three

Vegetables and fruits are the best foods to lose weight.

Vegetables and fruits are the best foods to lose weight. After six months of research, researchers at the University of Pennsylvania show that people who like fruits and vegetables consume an average of 565,438+065,438+0 calories per day less than those who seldom eat fruits and vegetables. If you want to lose weight faster, you should eat twice as much fruit and vegetables every day-of course, three times is better.

Preparation time: 15 minutes

Cooking time: 40 minutes

Raw materials: beet100g, carrot 20g, tomato 20g, onion 30g,

Seasoning: 1 teaspoon olive oil, 1 cloves garlic, 2 teaspoons red wine vinegar, a little salt, bay leaves and dill.

Exercise:

1. Peel beets and carrots and cut them into long strips. Wash and chop tomatoes and onions. Mashed garlic.

2. After the wok is on fire, heat the olive oil, pour in the onion and stir-fry until soft, sprinkle with minced garlic and stir-fry for half a minute, then pour in the tomato and stir-fry for 5 minutes.

3. Mix beets and carrots with bay leaves, red wine vinegar and salt, add them to the pot and boil them, then cover them and stew for about 30 minutes.

4. Remove the laurel Ye Sheng and finally sprinkle with dill.

Tip: Beets have dark red juice, so it's difficult to wash your hands, so you'd better wear rubber gloves when cooking this dish, and wash your gloves immediately after you finish.

Each serving contains about 160 calories, 5g of protein, 27g of carbohydrates, 5g of whole fat (in which 1 g is saturated), 6g of fiber, 5mg of cholesterol and 920mg of sodium.

Don't let yourself go into the misunderstanding of relying on a single food. Whoever is thin will eat endlessly. A single vegetable diet will make you gain weight unexpectedly quickly. Therefore, I suggest you eat more brightly colored vegetables: yellow and orange peppers, purple cabbage, chicory, eggplant, green spinach, arugula, asparagus, spore cabbage and kale.

four

Roasted cabbage

Replace your favorite potato chips (150 calories) with the same amount of roasted kale (15 calories), so you can save 135 calories. Do this twice a week for 52 weeks, and you will lose 3.6 pounds in a year.

Preparation time: 10 minute

Cooking time: 12 minutes

Ingredients: kale100g.

Seasoning: salt and oil.

Exercise:

1. Adjust the oven to 350℃ and preheat it for 10 minute.

2. In the meantime, remove the hard stems of kale, tear off the leaves, spread them on a baking tray, spray a thin layer of oil on them with an oil pan, and then sprinkle with salt.

3. Bake in the preheating oven for 12 ~ 15 minutes until crisp and not yellow.

Each serving contains about: calories 15 calories, protein 1 g carbohydrate, 0 g full fat, 1 g fiber, 0 mg cholesterol and 175 mg sodium.

five

Stabilize blood sugar and suppress hunger

Because the husk and germ of grain are well preserved, it can stabilize blood sugar and suppress hunger. Harvard University 12 years research shows that the system of stabilizing appetite can explain why women who eat a lot of coarse grains weigh less than women who eat a lot of flour and rice (cakes, white bread and all other white flour foods, which destroy your blood sugar and make your body need more carbohydrates). In addition, another study by Harvard University shows that eating coarse grains every day can reduce the risk of heart disease by 28%.

You need 48 grams of coarse grains every day, so this "foreign" meal-quinoa can save you 1 15 calories a year, which is 1.5 kg.

Preparation time: 5 minutes

Cooking time: 25 minutes

Ingredients: quinoa100g, 2 shallots, 20g almonds.

Seasoning: sesame oil 1 teaspoon, soy sauce 2 teaspoons, rice vinegar 1 teaspoon, Jiang Mo 1 teaspoon.

Exercise:

1. Adjust the oven to 180℃ and preheat it for 10 minute.

2. Wash the onion and cut it into thin slices.

3. Wash the quinoa, put it in a pot, add a little water, and cook for 5 minutes on medium heat to make it fragrant and soft. Stir-fry, add water and salt, turn to low heat and cover, simmer 15 ~ 17 minutes until the water is dry, and then serve the bowl.

4. Mix sesame oil, soy sauce, rice vinegar, Jiang Mo and onion, and pour them on the cooked quinoa.

5. Bake the almonds in the oven for about 10 minutes, take them out and sprinkle them on the quinoa.

Hint: Quinoa is a common cereal in western food, because it contains all eight amino acids, and it is considered as a "universal" food in protein, which can be found in foreign food areas with large supermarkets.

Each serving contains about 305 calories, 9 grams of protein, 38 grams of carbohydrates, 7 grams of whole fat (in which 1 gram is saturated), 4 grams of fiber, 0 mg of cholesterol and 460 mg of sodium.