1 diet to lose weight

Nutritional diet

Diet for losing weight-shredded melon with double mushrooms

Ingredients: Momordica charantia 150g, Lentinus edodes 100g, Flammulina velutipes 100g, soy sauce, ginger, sugar and sesame oil.

Production method: (1) Slice the cold melon into filaments, and slice the ginger into filaments; (2) Soaking Lentinus edodes, shredding, cutting off the tail end of Flammulina velutipes, and washing; (3) Stir-fry shredded ginger in oil, add shredded melon, shredded mushroom and salt, and stir-fry for a while; (4) Add Flammulina velutipes and stir fry, and add seasoning and stir fry evenly.

Efficacy: Lentinus edodes and Flammulina velutipes can lower cholesterol; Melon is rich in cellulose, which can reduce fat absorption.

Weight loss diet-mushroom tofu

Ingredients: 300g of tofu, 3 mushrooms, pickled mustard tuber, soy sauce, sugar, sesame oil and starch.

Production method: (1) Cut tofu into small square pieces and hollow out the middle; (2) Chopping washed and soaked mushrooms, chopping pickled mustard tuber, adding seasoning and starch, and uniformly mixing to obtain stuffing; (3) Brew the stuffing into the center of tofu, steam it on a dish, and sprinkle with soy sauce and sesame oil.

Efficacy: Lentinus edodes can lower cholesterol, and tofu is beneficial to lose weight.

Diet for losing weight-Braised crucian carp with Lycium barbarum

Ingredients: 1 crucian carp, 12g medlar, soybean oil, onion, ginger, salt, pepper noodles and monosodium glutamate.

Production method: (1) viscera and scales of crucian carp are removed, washed, onion is shredded and ginger is minced; (2) Heat the oil pan, fry the crucian carp until it is slightly yellow, add onion, ginger, salt, pepper noodles and water, and stew for a while; (3) Add Lycium barbarum, simmer for 10 minute, and add monosodium glutamate to serve.

Efficacy: Lycium barbarum can prevent and treat arteriosclerosis, and crucian carp contains less fat, which is beneficial to lose weight.

Diet for losing weight-auricularia bean curd soup

Ingredients: auricularia auricula 25g, tofu 200g, a little salt, chicken soup 1 bowl.

Production method: (1) First, wash the agaric fungus and cut the tofu into pieces; (2) Add chicken soup and salt to tofu and auricularia, stew for 10 minute, and serve.

Efficacy: Auricularia auricula and tofu are healthy foods, which can lower cholesterol.

3-day diet

One-day diet example:

Breakfast:

Skim milk (or soybean milk, tofu, skim yogurt) 250 ml.

Egg white 1

Two pieces of bread.

Lunch:

Grilled crucian carp (or other fish, shrimp, beef, rabbit meat, chicken and shredded belly) with Lycium barbarum 75g.

Vegetarian dishes (or cold dishes) 1 plate (250g)

Shrimp skin seaweed soup 100ml

50 grams of rice.

Dinner:

Salted shrimp (or other marine fish and shellfish).

250g shredded white gourd with double mushrooms (or other stir-fried dishes and cold dishes).

150g mushroom tofu (or fungus tofu soup).

50 grams of rice.

The characteristics of this collocation example: the nutrition is extremely balanced, and the calorie is about 1000 calories, which is the best calorie intake for weight loss.

In food collocation, we should also pay attention to the following points:

1. Be sure to have meat and vegetables every day, preferably fungi and bean products. Eat marine fish every other day and seaweed (such as laver and kelp) at least once a week.

2, add a small amount of fruit between meals, about 200 grams each time. It is best to use raw vegetables such as strawberries, cucumbers, tomatoes and radishes instead of fruits.

3. The amount of vegetables and fruits eaten every day should not be less than 750g, and the edible oil should be controlled at about 20g.

Top Ten Junk Foods in the World Published by the World Health Organization (WHO)

The top ten junk food in the world is the chief culprit of our obesity and the main factor causing health problems. Please stay away from junk food for the sake of health and figure.

First, fried food.

1, the culprit of cardiovascular disease (fried starch)

2, containing carcinogens

3. Destroy vitamins and denature protein.

Second, pickled food.

1, leading to hypertension, renal overload and nasopharyngeal carcinoma.

2, affect the mucosal system (harmful to the stomach)

3, easy to get ulcers and inflammation

Three, processing meat food (dried meat, meat floss, sausage, etc ... )

1, which contains one of three carcinogens: nitrite (anti-corrosion and color development)

2, containing a lot of preservatives (increasing the burden on the liver)

4. Biscuits (excluding low-temperature baking and graham crackers)

1, too much pigment in edible essence (burden on liver function)

2, serious damage to vitamins

3. Too many calories and low nutrition.

Five, soda cola food

1, containing phosphoric acid and carbonic acid, will take away a lot of calcium in the body.

2, the sugar content is too high, and there is a feeling of fullness after drinking, which affects the dinner.

Six, convenience food (mainly refers to instant noodles and puffed food)

1, the salt content is too high, and it contains preservatives and essence (liver injury).

2, only calories, no nutrition

Seven, canned food (including fish and fruit)

1 destroys vitamins and denatures protein.

2. Too many calories and low nutrition.

Eight, plum food (preserved fruit)

1, which contains one of three carcinogens: nitrite (anti-corrosion and color development)

2, the salt is too high, containing preservatives, essence (harmful to the liver)

Nine, frozen dessert food (ice cream, popsicles and all kinds of ice cream)

1, containing cream is easy to cause obesity.

2. Too high sugar content affects dinner.

X. barbecue food

1, containing a large amount of "triphenyltetrapropylpyridine" (the first of the three carcinogens)

2. Toxicity of 1 roasted chicken leg = 60 cigarettes

3, leading to carbonation degeneration of protein (increasing the burden on kidneys and liver).

Generally speaking, obese people have a good appetite and like to eat meat. Therefore, the ambivalence of wanting to eat meat and being afraid of eating meat is formed, and it is worried that eating meat will further make the body obese. In fact, fat people can also eat some meat properly. The following meats are more suitable for obese people:

The composition of rabbit meat is different from that of ordinary livestock meat, which is characterized by: less fat, only 0.4 g fat per 100 g; It contains more protein, and every100g of rabbit meat contains 2 1.5g of protein. Rich in lecithin; Cholesterol is even less, with only 83 mg of cholesterol per100g. Because rabbit meat contains more protein, high nutritional value and less fat, it is an ideal meat for fat people.

The fat of fish is mostly saturated fatty acids, while the fat of fish contains a variety of unsaturated fatty acids, which has a good cholesterol-lowering effect. Therefore, it is better for fat people to eat fish, which can not only avoid obesity, but also prevent arteriosclerosis and coronary heart disease.

The nutritional value of beef is second only to rabbit meat, and it is also suitable for fat people. 100g beef contains more than 20g of protein, and beef protein contains more essential amino acids and lower fat and cholesterol. Therefore, it is especially suitable for obese people and patients with hypertension, coronary heart disease, arteriosclerosis and diabetes.

Chicken meat contains 23.3g of protein per/kloc-0.00g of chicken meat, and the fat content is only/kloc-0.2g, which is far lower than all kinds of livestock meat. Therefore, eating some chicken properly is not only beneficial to human health, but also will not cause obesity.

The protein content of lean pork is very high, up to 29g per100g, and the fat content is 6g per100g. However, after long-term stewing, the fat content will decrease, so it is also suitable for dieters.

Apple diet

-Apple's function

Apple belongs to Rosaceae, which is sweet, sour, flat and nontoxic. This is a nutritious fruit food. Drugs can regulate the stomach, stop diarrhea and relieve constipation. Can be used for treating hypertension, and has the effects of preventing and recovering fatigue. Apples can also lower blood cholesterol.

Apple contains sugar (including sucrose and reducing sugar), protein, fat, vitamins and minerals such as phosphorus, calcium and iron, as well as fruit acid, quinic acid, citric acid, tannic acid and carotene. The peel contains triacontane. It has the specialty of sleeping, nourishing the heart, invigorating the middle energizer, promoting digestion and resolving stagnation. Yeah, indigestion. Blocking gas, juicing, promoting digestion.

Apple is one of the rare fruits that can be supplied all year round. Moreover, the taste, shape and color can be ranked as the crown of fruits, which is the first choice for people to eat and give gifts every day.

Second, why can Apple lose weight?

Obesity is basically caused by excess calories, so losing weight-on the one hand, reducing the intake of calories in the body and consuming the energy stored in the body-that is, fat; On the other hand, by emphasizing nutritional balance, we can prevent new excess heat-that is, adipose tissue regeneration.

At present, people's living standards have generally improved and their material life is relatively rich. Some bad eating habits make people's stomach indigestible. People with high pressure in life and work are prone to obesity. Apple contains all kinds of essential amino acids, protein, vitamins, minerals and carotene, which can basically meet the needs of the human body and is easy to digest and absorb. More importantly, it is delicious and easy to be recognized.

Losing weight by apples can make people's digestive system get a full rest. Restore its original function to make it work normally; Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. Excess fat in the body is consumed, and people naturally lose weight; Apple's weight loss promotes the function of digestive system. Because apples can be fully digested and absorbed by the human body, there is little waste, which reduces the burden on the stomach and kidneys, makes the waste in the body fully discharged and purifies the blood. Imagine that the waste in the human body can be discharged smoothly, and it will become normal to absorb the new. Isn't it possible to prevent and treat many diseases? Apples can promote the production of white blood cells in the blood, improve human resistance and enhance human immunity. At the same time, it also makes people's nerves more sound and endocrine functions more reasonable, which is of inestimable benefit to improving people's mental outlook and promoting normal physiological activities of the skin.

Third, the specific methods of apple to lose weight

The specific way for apples to lose weight is to eat only apples every day during weight loss, which can be eaten according to people's habit of eating in the morning, noon and evening, and it is best not to feel hungry when eating. You can't eat other food for 3 days. You should know that any food that eats apples will stimulate the stomach and make the normal digestion and absorption function disorder. Of course, if you are at work or for other irresistible reasons, you can also lose weight 1 or 2 days. As long as you do it, you can get the result.

If you feel thirsty, you can drink boiled water and some non-irritating tea. In short, during weight loss, the stomach is very sensitive to food and drinks, so you can't drink drinks casually, so as not to cause gastrointestinal discomfort.

Of course, apples that have not been polluted by pesticides should be the first choice. If it is inconvenient, you can use ordinary apples. But pay attention to washing and peeling before eating raw. Try to eat fresh apples. Some people are not suitable for raw food. They can be made into jam and juice (remember not to add other ingredients). Fruit juices on the market often contain additives, so it is best not to drink them.

You can also heat apples in the microwave until they are soft. If you add some agar to the juice to make jelly, it is a good way to eat.

In short, with a little processing, we can find a method suitable for personal consumption, and we can also overcome the negative psychological impact brought by eating apples continuously.

On the third day, apples lost weight, and the effect was remarkable, especially on the third night with enema (that is, intestinal lavage). People with normal stools don't need it, because this method is more troublesome and can be omitted.

Four, the main points of apple weight loss method after weight loss

After apples lose weight, people's intestines and stomach are temporarily delicate because they haven't eaten all kinds of food for three consecutive days.

Remember to step by step on the day of eating and slowly resume your diet. Diet should be light, not excessive. For example, eat porridge for breakfast, drink a glass of milk, add two pieces of bread and cake, and eat vegetables, tofu and fish for lunch and dinner according to your dietary preferences. Avoid greasy. You know, it is a slow process from feeling hungry to feeling full when eating. Often, in order to enjoy delicious food, when they gobble it up, the nutrition intake has greatly exceeded the body's demand for calories. Of course, overnutrition must be saved. Everyone knows these simple truths, but they just don't want to control themselves. I don't know that overnutrition is not only harmful to the body, but more importantly, it is prone to many diseases, such as fatty liver, diabetes and heart disease. In a word, developing good eating habits is good for your health.

The correct diet should be balanced in nutrition. It is not a partial eclipse, and the nutritional components of various foods should be well known and reasonably matched. With the improvement of people's living standards, diet has also become an aspect of culture. In the era of knowledge and information explosion, no one wants to be blank in this respect.

As mentioned above, people need to eat after they feel hungry, and they should chew slowly. The so-called delicious, refers to chewing slowly, not only can fully appreciate the delicious food, but also help digestion, it is easy to feel full. It is best to have a recovery period of 2-3 days from eating to normal eating after apple loses weight, which can not only restore the previous eating habits, but also consolidate the weight loss effect for 3 days.

Five, the basic knowledge of apple weight loss

Apple can lose weight in three days, and many people, especially those who have no effect in various ways, may find it impossible. When you understand the contents of this chapter, you will definitely strengthen your confidence.

The so-called apple diet refers to the method of losing weight by eating only apples within 3 days to improve your posture. Apples are rich in essential nutrients and can meet the normal needs of the human body. At the same time, modern medicine has proved that apples can relieve constipation and have a good therapeutic effect on constipation. During the period of losing weight, the special substances contained in apples can make the toxins in the body excrete smoothly, so that people can lose weight quickly and improve their physique.

During the three-day weight loss period, most people who follow the correct method lost 3-4 kilograms, and the best effect was 5 kilograms. Of course, this is also suitable for people. Some people not only improve their posture, but also relieve some diseases to varying degrees.

After seeing the effect of apple's weight loss, it is best to get rid of bad eating habits and hobbies. In general, losing weight once every 1-2 months can maintain the obtained effect.

It should be noted that the successful consolidation of weight loss requires a reasonable distribution of diet. Proper physical exercise can promote the curative effect after losing weight, and may make a new breakthrough in your external temperament.

Six, Apple dieters care about the problem

Apple is a way to lose weight by simply eating apples. Some people ask all kinds of questions. Here are some representative issues.

● How many apples is appropriate to eat during weight loss?

This question is simple. I believe that the charm of apple's weight loss is that apple is a low-calorie fruit, which is rich in all kinds of vitamins necessary for human body and can regulate human function. No matter how many apples you eat every day, you will have fewer calories than your diet. Besides, eating apples will make you full. If you don't lose your physical strength, you won't feel hungry, and you won't try your best to eat apples. In addition, people feel hungry because they need to trigger the nerve center in the body to produce appetite. When there is no such demand in the body, there will be no hunger.

Remind people that nutritional needs and eating delicious food are two concepts. Of course, losing weight comes at a price.

● Will it hurt during weight loss?

Most people who have this misunderstanding confuse the essential difference between eating apples and fasting.

Apples are a way to lose weight by temporarily not eating other foods, not fasting. The difference between other diet methods is that there is no restriction on food intake. Every time you eat 2 or 3 apples, your stomach will be full and you will never feel pain.

● Will physical fitness decline during weight loss?

This should be understood from two aspects. On the one hand, eating only apples every day is only three short days. During this period, there is enough energy in the human body to meet the needs of normal vitality. On the other hand, some people pay too much attention to the physical changes in the process of losing weight, which may be because of the change of taste, which is not good for losing weight.

● What apples are good to eat during weight loss?

My answer is all kinds of brands. All kinds of apples will do. Why do you say that? Since it is an apple, the most important substance must be the same, and the difference is mainly the appearance. Shape. The taste can be chosen according to everyone's hobbies. It is not a bad thing to change varieties and compare their different tastes carefully during weight loss, and it can also reduce the aversion to apples, because people will always have an aversion to a single food.

Try to choose fresh apples, and don't eat them if you don't like them. For example, if the stomach function is not very good, it is necessary to properly control the sour and sweet taste of apples and peel them. Considering that it is impossible to know whether the bought apples are green food, it is best to peel them and eat them. People who have taboos about eating apples raw can juice, heat and bake them themselves, which has a unique flavor. The finished fruit juice on the market often contains additives, so try not to eat it. Using your head, eating apples will also become a kind of enjoyment and fun.

● Can apples eat other fruits during weight loss?

The purpose of apple weight loss is to eat apples to lose weight, and not to lose weight with other foods for apples. When apples lose weight, they promote the excretion of toxic substances in the body. If they are mixed with other foods, the special function of apples to lose weight will be significantly reduced.

Just eat apples to lose weight, because the food is monotonous, which correspondingly inhibits the appetite. If you eat all kinds of fruits, you will often eat too much, which is not conducive to losing weight, and it is easy to cause gastrointestinal dysfunction and physical decline.

● Can apples drink water or drinks during weight loss?

Water is the foundation of human life, and there is no limit to drinking water during weight loss. The most important thing is not to drink caffeinated drinks, because during weight loss, people's intestines and stomach are sensitive and easily stimulated, resulting in uncomfortable feelings. White water or light tea is ok, but it should be suitable for people.

Seven, the shortcomings of apple weight loss

● Lose weight quickly, but it is easy to regain weight.

● Eating only fruit for a long time will lower blood pressure. Women may have irregular menstruation or not come, or their hair may be split, which is not suitable for long-term treatment.

● Because the intake of protein in apple diet is too small, the lack of protein will lead to the loss of muscles (including visceral smooth muscle), which is the main organ for human body to consume calories. After muscle loss, calories will be less easily consumed and fat will be more likely to accumulate. So the apple diet will rebound as soon as it stops, making it more and more difficult for you to lose weight in the future. This is actually what everyone calls basal metabolism reduction, which is the last thing that weight loss MM wants to see.

● Will be malnourished.

Exercise and lose weight

36 kinds of exercise calorie consumption table (60 minutes)

Exercise consumption (calories) Exercise consumption (calories)

Shopping 1 10 kcal swimming 1036 kcal

Cycling 184 kcal bathing 168 kcal

Driving 82 kcal ironing 120 kcal

Playing tennis is 352 calories and washing dishes 136 calories

Climbing stairs is 480 calories and watching movies is 66 calories.

Walking the dog 130 kcal laundry 1 14 kcal

240 calories for outing and 228 calories for cleaning.

Aerobics is 252 calories and skipping rope is 448 calories.

Boxing 450 calories, nap 48 calories.

Learning 88 calories and dancing 300 calories.

76 calories for work and 255 calories for walking.

Golf 186 calories, 555 calories.

Watching TV 72 calories jogging 655 calories

Playing table tennis is 300 calories and running is 700 calories.

276 calories for cycling and 300 calories for physical training.

Skiing 354 calories, fitness 300 calories.

Flower arrangement 1 14 kcal kungfu 790 kcal

Shopping 180 calories Sit-ups 432 calories

Exercise to lose weight must be persistent.

Exercise to lose weight is the healthiest, but it can't be immediate, so exercise to lose weight must be persistent, and it takes an hour to walk or jog for half an hour to burn. This is the difficulty of losing weight through exercise. What's more, after exercise, the appetite is wide open, and the input of food calories will unexpectedly exceed the calories consumed during strenuous exercise. So many people gain weight after exercise. ★ Reprint the content of this site, please indicate that it is taken from Yakou Nutrition Weight Loss Network and add a link.

Exercise to lose weight must also be combined with dieting in order to effectively burn excess fat in the body and lose weight effectively; But dieting alone can effectively lose weight. In the first two weeks of dieting, the weight loss is the fastest, but the longer the dieting time, the less the weight loss. After dieting and losing weight for six months, the basal metabolic rate (referring to the working efficiency of cells) of the human body will drop by 40%, the body fat will burn more and more slowly, and it will become more and more difficult to lose weight. After human beings begin to age in middle age, it is also because of the slow basal metabolic rate, fat accumulation in the body and weight gain; After people who exercise regularly stop exercising, their basal metabolic rate slows down and their weight increases.

Exercise can increase basal metabolic rate and make body fat burn quickly. After each exercise, the basal metabolic rate can be increased by 24 hours. Therefore, exercising once every two days (or three times a week) for more than half an hour each time can make the body burn more than 300 calories, so that the basal metabolic rate of the body will not slow down. At this point, while dieting, excess fat in the body can be effectively burned.

If each exercise lasts only 15 minutes, sugar will burn, but fat will not; After half an hour of exercise, you will start to burn more fat. The longer you exercise each time, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight.

Yoga weight loss practice

Yoga claims to lose weight: by doing yoga, you can modify your body curve, practice losing weight for a long time, and adjust your body shape moderately.

Expert's words: Yoga is a sport that can be carried out at home without special equipment. From the point of view of exercise to lose weight, if you are eager to lose weight and see the number in weighing scale decrease, you might as well choose more vigorous aerobic exercise to burn fat.

However, although yoga is slow. When deep breathing in the abdomen makes the oxygen supply in the body sufficient, the muscles and ligaments of the body can be fully stretched through various postures of yoga, which has a good effect on training the softness of bones and muscles. In particular, the action of stretching the spine can stimulate autonomic nerves and promote metabolism. After a class, you will be panting and sweating all over.

In addition, the weight loss effect of yoga is not as immediate and obvious as aerobic exercise, but long-term practice of yoga can modify the body curve with uniform lines. After you practice for a period of time, you will find that your waist and abdomen are obviously looser and your posture is more symmetrical when you wear clothes.