1, summer diet.
(1) Colorful mixed vegetable salad
Ingredients: lentils, carrots, purple cabbage, red and yellow sweet peppers, sugar-free yogurt, apple vinegar, olive oil, honey, salt and pepper.
Exercise:
Boil the water in the pot, blanch the lentils, and drain them for later use.
All vegetables are washed and shredded, soaked in ice water, picked up and drained for later use.
Add sugar-free yogurt, apple vinegar, olive oil, honey, salt and pepper into a bowl, and stir well with a spoon to make a sauce.
Put all the vegetables in a plate and pour the sauce on it.
(2) Carrot cream soup
Ingredients: carrots, milk, celery leaves, butter, salt.
Exercise:
Peel carrots, wash them, wrap them in plastic wrap, and heat them in microwave oven for 3 minutes, then heat them for 2 minutes.
Put the heated carrot into a heat-resistant container, mash it with a spoon, add some butter and salt and stir well.
Pour the milk into a bowl, stir with a spoon until there are no particles, seal it with plastic wrap, heat it in the microwave for 5 minutes again, take it out and sprinkle with celery leaves.
(3) Shrimp with sauerkraut and vinegar
Ingredients: broccoli, cherry, tomato, black olive, fresh shrimp, carrot, white grape, wine vinegar, olive oil and salt.
Exercise:
Wash broccoli and cut into pieces; Shelling fresh shrimps; Blanch in the water; Wash the cherry tomatoes and black olives and cut them in half.
Peel and wash carrots, grind them with tools, put them in a bowl, add white wine vinegar, olive oil and salt, and stir them with a spoon to make a sauce.
Stir the cooked broccoli and fresh shrimp, cut black olives and cherry tomatoes with sauce and serve.
2. Eat these in summer to lose weight
(1) Oat: Oat is a kind of food with high nutritional value, especially for office workers now, and it is an ideal diet food. According to the comprehensive analysis of Health Research Institute of China Academy of Medical Sciences, naked oats in China contain crude protein as high as 65438 05.6%, fat 8.5%, heat released by starch, phosphorus, iron, calcium and other elements. The water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn, respectively.
Why oatmeal is an ideal diet food? Because oats can effectively control appetite while supplementing nutrition for human body, soluble fiber and insoluble fiber in oats can absorb cholesterol in human body and excrete it, while soluble fiber with high viscosity can also delay the emptying speed of stomach, thus increasing satiety and controlling appetite. Long-term consumption of oats can also help relieve constipation, which can be eaten by the general population. Oats are delicious and can effectively lose weight. How can you not try?
(2) Apple: Apple is a well-known fruit to lose weight, and an apple a day is a must. Apples can improve the digestive system and regulate the stomach. Apple contains pectin and tannic acid, which has astringent effect and helps to expel toxins and wastes from the intestine. Fruit acid can also accelerate metabolism and reduce fat. In addition, the crude fiber in apples can soften feces, and MM who eats apples every day should also know that excretion will be smoother.
(3) Eggs: Eggs are a perfect breakfast choice, and are rich in high-quality protein. The study found that women who eat an egg for breakfast every day can reduce their calorie intake by 36%. This is because the rich protein in eggs can not only help you feel full, but also keep your blood sugar level stable and reduce your appetite.
(4) Nuts: Nuts are high-fat foods, but the fat contained in them is mainly healthy unsaturated fat, which can help you burn calories faster. In addition, the omega-3 fatty acids contained in nuts are not only beneficial to human health, but also help you burn calories faster! Eating nuts between meals can effectively increase satiety and reduce the intake of other foods.
(5) Lycium barbarum: Lycium barbarum is a traditional nourishing raw material in China. Besides clearing away heat and improving eyesight, it can also reduce weight, and it is a slimming food.
Lycium barbarum is rich in vitamin C and carotene, which can promote blood circulation and delay aging. In addition, it also has a certain beauty effect, which can resist fatigue and oxidation!
Lycium barbarum can be used to make tea or porridge, which is a good choice for weight loss food in summer. If combined with chrysanthemum tea, the slimming effect will be very good.
(6) Avocado: Avocado is rich in vitamins K and C, as well as a lot of potassium and cellulose, which can increase satiety and inhibit food intake, and is an ideal diet food. Avocados contain fat. Maybe MMs are worried that it is not conducive to losing weight, but it is not like this. On the contrary, these fats are the main factors of avocado's weight loss effect. Avocado contains unsaturated fatty acids, which is beneficial to heart health and will not have a negative impact on weight loss.
(7) Soybean: Soybean is one of the most important diet foods, especially for women, which is a healthy and effective diet food. Soybean is rich in plant protein, which helps to strengthen physical fitness and treat constipation. It contains soluble fiber, which can not only relieve constipation, but also reduce cholesterol content. In addition, a large amount of cellulose can play a great role in weight loss and heart health.
(8) Cabbage: Cabbage contains a lot of vitamins and cellulose, which helps to eliminate toxins in the body and reduce the risk of cancer. Cabbage is rich in beta carotene, vitamin C, potassium, calcium and other elements. Beta carotene and vitamin C are antioxidants and important magic weapons for skin care. Calcium can accelerate the burning of fat. Cabbage is a slimming vegetable that can't be missed, which integrates detoxification, antioxidation and skin care.
(9) Asparagus: Asparagus is rich in folic acid and vitamins, which can help you supplement a lot of nutrition. The slimming effect of asparagus is reflected in its low fat, low sugar and high fiber. Eating asparagus regularly can not only promote intestinal peristalsis, but also prevent colorectal cancer. Asparagus is fresh and delicious, and can be cooked in many ways, such as frying, boiling, stewing and cold salad. It is a healthy summer diet food.
(10) Kelp: MM should be familiar with kelp. Drinking mung bean kelp syrup in summer can cool off the heat. So, do you know that kelp actually has the effect of losing weight? Eating kelp can effectively help enhance metabolism, eliminate edema and consume fat! Kelp contains alginic acid and laminin, which can reduce serum cholesterol.
Add some kelp when eating meat. Kelp contains many minerals, trace elements and vitamins, which will effectively reduce the accumulation of fat on heart blood vessels and intestinal membranes.
(1 1) Peaches: Eating peaches can increase your fiber intake (at least 25g per day) and significantly reduce the risk of heart disease. Peaches are low in calories, and as a food during weight loss, the effect is also very good. Peach is rich in pectin and moderate fiber, which can not only increase satiety, but also promote gastrointestinal peristalsis, accelerate metabolism and facilitate food decomposition. In addition, peaches contain more organic acids and cellulose, which can increase gastrointestinal peristalsis and help digestion.
Peaches can be eaten by the general population, but it should be noted that it is not recommended for MM or diabetic patients who get angry to eat more peaches, and pregnant women and MM with menorrhagia should also avoid eating.
(13) Bitter gourd: Bitter gourd is low in calories and contains vitamin C and dietary fiber, which can promote metabolism. Bitter gourd is rich in nutrition, among which the content of vitamin C ranks first among melon vegetables, and the content of sugar and fat is very low, which is more suitable for obese people.
Step 3 lose weight in spring
In spring, besides paying attention to diet, we should also pay attention to detoxification. The following small series will introduce you to several detoxification methods to help you lose weight quickly, so let's take a look at what we should do this spring to help you lose weight quickly.
(1) Visceral function is improved and toxin is removed.
Drinking hot water can raise body temperature, promote visceral activity and promote digestion. It can expel toxins from the body, enhance the vitality of liver and kidney, and purify the body from the inside out.
(2) It is beneficial to blood circulation and promotes fat burning.
Drinking hot water can improve the function of the stomach, promote blood circulation after drinking water, increase visceral temperature by about 1℃, improve metabolic capacity by 10%- 12%, and accelerate fat burning!
(3) Increase urination and discharge excess water.
Drinking hot water can enhance blood circulation and expel water trapped in the body. With the increase of urine output, weight is also decreasing and constipation is improving.
Methods: About 800ml per day.
A cup of hot water after getting up in the morning. Drink slowly for about 10 minutes. Early morning is the best time to clear the intestines and lose weight.
One cup for every three meals. Drink hot water slowly. And it's important that three meals help eliminate waste in the body.
Caution: Don't drink too much to keep the water temperature.
"Drinking water will make you fat" is true, provided that drinking too much will make you fat. Therefore, drinking hot water every day must be kept within 800ml, and the water temperature should be kept at 50℃ slightly higher than the body temperature. This will not only detoxify, but also slim down!
Also note that you can't use drinks or other liquids instead of water, because drinks and the like will contain a lot of sugar and additives, which is not good for weight loss, not only making you unable to effectively detoxify and lose weight, but also gaining weight!