How to eat 1 during weight loss and how to eat breakfast to lose weight.
Breakfast is the most easily overlooked thing, even if you know that everyone is advocating rich breakfast, you will completely ignore it. If so, your healthy weight loss will be discounted. Friends who have time can cook porridge in the morning to maximize the nutrition of porridge, that is, enrich the ingredients, change the types, add all kinds of miscellaneous grains, and also add some potatoes that are beneficial to the health, including medicinal and edible ingredients, such as lotus seeds, lilies, red dates, Euryale euryales, angelica sinensis, Atractylodes macrocephala and so on. You can match it according to your physical condition, such as people with constipation and hyperlipidemia. Friends with edema and phlegm-dampness can often choose some porridge such as glutinous rice, corn, yam and sweet potato; If the spleen and stomach are weak and qi and blood are insufficient, you can often choose yam, Euryale ferox, red dates, angelica and other porridge.
Even if you don't have time, you can cook porridge the night before, save some for the next day and heat it up after getting up in the morning. When time is tight in the morning, you can choose to add 2 spoonfuls of instant oatmeal with milk, or you can make it with cereal powder. Or milk, miscellaneous grains pasta, such as whole wheat steamed bread, bread, corn cake (homemade for 3 minutes).
If there is no time here, it is better to take a bag of milk or soybean milk and a little bread than not to eat. Besides the staple food, we'd better add an egg every morning. Friends who don't like or can't eat eggs can choose a handful of nuts instead of eggs, with a little cold vegetables. Many people are not used to eating vegetables, mostly because they think it is too difficult. In fact, it only takes a few minutes to make a vegetable. The vegetables picked the night before were washed, blanched and mixed in the morning, and they were soon finished. If it is really troublesome, you can choose one or two fruits, or a few slices of lettuce, a cucumber and a tomato are all good choices. So your breakfast will be perfect.
2. How to eat a diet lunch
Lunch is mostly eaten in the canteen or solved outside, and working meals in the canteen are mostly greasy. It doesn't matter. A healthy diet does not just refer to a meal, but should be integrated with the whole day's diet, even for a week, a month or even longer. Then under limited conditions, try to choose healthy ones with less oil. There is already a lot of oil in vegetables, so there is less choice of meat. Even if you choose, don't choose oil. It's best to choose something steamed and stewed. Don't choose greasy staple food. It is best to use coarse grain rice, or potatoes, corn, etc. To replace some polished rice. There is enough starch in the staple food. Don't choose foods containing starch, such as potatoes, yams and corn kernels. Worried that you have too much fat or can't control your appetite, you can choose to eat an apple or papaya before meals, which can help you remove fat and decompose fat, or you can eat it after meals, but remember to leave room for fruit. Don't eat a full fruit, which will not only help you lose weight, but also increase the burden on your stomach. Besides fruit, you can also drink a bowl of light soup before meals, and the oil-free one is the best.
If you order outside, you still don't need fat in the staple food. You can choose white rice, whole grain rice, or potatoes, corn and so on. Vegetables are mainly green leafy vegetables, mainly fried with less oil, and it is best to have cold dishes. In addition, you can choose a vegetable to fry with meat, or a small amount of meat. Any other meat can be used as long as it is not very fat, but remember that the collocation ratio of meat and vegetables is 1: 3, which means one bite of meat and three dishes. Don't choose sweet drinks when eating, even after meals. You can choose boiled water, brewed tea and barley tea made in some restaurants. People who bring meals can also refer to the principle of ordering food outside, and can also better control the amount of oil and salt.
3. How to eat a diet dinner
Dinner is the most important meal. If dinner is difficult to control during weight loss, then your weight is basically difficult to control. Although we are all used to eating a rich dinner, after all, only at night can a family have a stable meal together, and it is understandable to cook a rich meal, but a rich meal does not mean too much calories, not to mention too much meat and fat in a table. Give yourself a psychological hint that you can eat food every day and buy it back for cooking at any time. You don't have to be tempted by this meal. Because the metabolism of the human body will be reduced at night, and the consumption will also be reduced, and the gastrointestinal tract needs rest and adjustment. Once you eat fat and calories for dinner, the food will inevitably accumulate in the body and form fat. Over time, weight will increase, and cardiovascular diseases such as hyperlipidemia and hypertension will occur. Whether it is based on health or weight loss, it is important to choose the right dinner. So, you must change.
The choice of staple food can be reduced compared with the past, or it can be simply replaced by various kinds of porridge, which is not only beneficial to digestion, but also reduces the calories by two-thirds. Because of the addition of various ingredients, the nutrition is also rich, and it can also be used as breakfast the next day. In the choice of dishes, you can choose vegetables fried with less oil and mix them with a cooked dish to enrich the varieties. Friends who like meat can choose some fish and shrimp, but don't fry them. They can also choose some cooked meat, such as beef, chicken, pork, etc., shred or slice it and mix it with vegetables, because after a long time of stewing, the fat is reduced by more than half and the taste is better. In addition, when cooking, you must remember to put less oil and less salt. Vegetables are low in calories, but they are very oil-absorbing. Too much oil can't control weight and can't lose weight.
4. How to eat diet snacks?
Few women don't choose this. Even if they don't choose dessert, fruit is always inevitable and is the favorite of most people. You know, eating fruits without restraint will also increase your weight, especially those with high sugar content. So we need to regularly and quantitatively choose some snacks that can promote health and lose weight. Throw away some chocolates, biscuits, desserts and puffed food, and replace them with yogurt, milk, a little nuts and a little fruit. If you really want to eat those things, buy a small amount and don't use them as regular food at home and on your desk, lest they become the only food you can choose at your fingertips. A cup of yogurt every day, less than 200ml, milk less than 250ml, and no choice of degreasing or low fat, a handful of nuts every day, about 30g, hazelnuts, pistachios 12 ~ 15, and a handful of sunflower seeds. You can choose 200 grams to 300 grams of fruit every day.
It should be noted that if you think about it, don't eat it. Set a time, such as around 10 in the morning and around 3: 30 in the afternoon. This will not only help you control your appetite for the next meal and avoid overeating because of hunger, but also control the stability of blood sugar, reduce the speed of fat synthesis and supplement more nutrition.
Healthy diet food 1, natural peanut butter
Is there peanut butter in your kitchen? It's best to buy all-natural varieties. You will notice that there is some liquid on this peanut butter, which is usually more delicate than peanut butter containing sugar, salt and other ingredients. Although peanut butter is a high-calorie food, eating only a small amount of peanut butter will make you feel full and satisfied, which will make you reduce the intake of other high-calorie foods, thus achieving the effect of losing weight!
2. cold vegetables
Learning to love these green foods will help you satisfy your appetite and add some dietary fiber to your daily diet. Every cold dish can ensure that you get enough nutrition and health benefits, but if you need some changes, you can try adding some seasonings. Add different vegetables to the salad. You can make lunch or dinner salad with cold vegetables. If you have the courage, you can try eating onions raw. With your favorite sauce, it is super healthy food.
3. Fresh tomatoes
Fresh tomatoes are always the favorite of dieters. Tomatoes contain antioxidants and are rich in vitamin A, vitamin C and lycopene. A delicious sandwich with fresh tomatoes is really delicious. There is no need to peel tomatoes when eating them. Tomato skin is rich in dietary fiber and low in calories, which is the first choice for dieters.
4, low-fat yogurt
Yogurt is a good friend for slimming, because it is low in calories and can provide you with enough calcium. Yogurt contains about 30% of the calcium you need every day, and the high protein in it will also make you bid farewell to the unhappiness caused by hunger in healthy weight loss.
5. Hummus
Want to get rid of the temptation of snacks such as cereal, celery sticks and biscuits? Now, mix your favorite vegetables with a teaspoon of hummus, and you can enjoy a satisfying high-protein snack with relish. The bean paste is not high in calories, but it gives you a full sense of satisfaction, thus bidding farewell to high-calorie snacks and being healthy and slim!
6.strawberries
Strawberry is cool, sour and non-toxic, and has the functions of moistening lung, promoting fluid production, clearing heat and cooling blood, strengthening spleen and relieving hangover. It also contains pectin and rich dietary fiber, which is helpful for digestion and defecation. Good defecation can play a good role in losing weight!
7.pineapple
Sweet and sour pineapple is a good choice in spring. Pineapple almost meets all the needs of the human body for vitamins, and there are a lot of natural minerals, which can help the human body digest and absorb more effectively. There are many ways to eat pineapple. You can add cooked food and meat, or juice it as a drink. Pineapple juice can hydrolyze fat and help digestion and defecation. Therefore, low-calorie pineapple is a good choice for dieters!
8.papaya
100 grams of papaya has only 27 calories, so papaya is undoubtedly one of the first choices for low-fat food to lose weight! Papaya enzyme can not only decompose protein and sugar, but also decompose fat. By decomposing fat, you can remove fat, shrink mast cells, promote metabolism, and excrete excess fat in time, thus achieving the goal of losing weight!
9.nuts
Although nuts are rich in fat, they are actually very healthy unsaturated fats and are important nutrients for human body. In addition, nuts contain a lot of protein, cellulose and various minerals. Therefore, delicious nuts can not only satisfy your taste buds, but also be an ideal diet food!
10, grapefruit
Studies have shown that grapefruit contains chemicals that help to lower human insulin levels. In addition, grapefruit is rich in cellulose and water, which helps to increase satiety and speed up your metabolism, which is very beneficial to lose weight. Try to eat 1/2 grapefruit for breakfast every day, which will make your metabolism very active all day!
1 1, green leafy vegetables
Green leafy vegetables include broccoli, cabbage, spinach, celery and beets. Are nutritious foods rich in iron and calcium. In addition, they also contain a lot of vitamins, cellulose and antioxidants, and their low calorie is also an important reason for keeping you full and not getting fat. Whether fried in olive oil or as a vegetable salad, they are very delicious diet foods!
12, orange vegetables
In addition to green leafy vegetables, orange vegetables are also the best in diet foods. Which are orange vegetables? Carrots, sweet potatoes and pumpkins are representative orange vegetables. These super healthy diet foods contain a lot of vitamins and potassium, which is the best food choice to help you stabilize your blood sugar level and lose weight effectively.
A week's dinner recipe will not rebound. Monday: chicken salad+yogurt
Weight loss effect: Compared with other meats, chicken has the characteristics of low fat and low calorie, and the meat quality is more refreshing and tender. Intake of animal protein is the first choice for all dieters, and yogurt can promote human digestion, is a good food for relaxing bowels, and can make slimming easier.
Tuesday: seafood winter melon soup+brown rice
Weight loss effect: Shrimp, crab, shellfish and other seafood are not only low in calories, but also rich in vitamins and minerals, which can promote digestion and absorption. Winter melon diuresis can remove excess water from the body. Brown rice is rich in dietary fiber, which is beneficial to defecation.
Wednesday: vegetable corn ball+sweet potato porridge.
Weight loss effect: Corn flour and sweet potato are both crude fiber foods, which can well remove toxins and large intestine accumulated in the body, and also have a strong sense of fullness and low calories, making them the best dinner food choice for dieters.
Thursday: Baked spaghetti with meat sauce.
Weight loss effect: pasta is made of hard wheat. This substance is rich in protein and carbohydrates, which can be slowly decomposed in the human body, so that dieters will not feel hungry if they digest it for a long time.
Friday: Pumpkin and Tomato Detoxification Soup+White Rice
Weight loss effect: Pumpkin and tomato are rich in vitamins and pectin, which can eliminate bacterial toxins and other harmful substances in the human body, and also have the functions of dissolving and eliminating fat, expelling toxins and detoxifying. Eating them as a meal can regulate the stomach, help excrete wastes from the body, promote the production of red blood cells, and help the gastric juice digest fat and protein.
Saturday: fried rice with eggs+laver and egg soup.
Weight loss effect: Eggs are rich in protein, which can meet all human needs, while laver can effectively relieve constipation. The combination of the two can make dieters lose weight healthily and successfully under the condition of adequate nutrition.
Sunday: Chinese cabbage jiaozi+tomato and mushroom soup.