Methods/steps
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1, eggs
Eggs, yolk and eggs are harmless to the heart and can help you lose weight. The research report shows that when eating a low-calorie diet, women who eat fried eggs and jelly toast every morning lose weight, which is food.
Women who use the same calorie bagel will lose twice their weight. Protein makes people feel full, so it is not easy to feel hungry and eat less in the following time. Scrambled eggs and omelets are the best choice, but if you don't have them before work
If you have time to cook, you can bake some vegetable omelets, slice them and refrigerate them on Sunday. You can eat this next week.
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2. Chinese wolfberry
Lycium barbarum contains 18 kinds of protein, which is an amazing source of protein. And rich in beta-carotene, a spoonful of Lycium barbarum has only 35 calories. Mix 1/4 cups of dried Lycium barbarum, 1/4 cups of raisins and 1/4 cups of walnuts.
Dry assorted fruits for travel. Or pour 1/4 cups of boiling water and two tablespoons of dried Lycium barbarum into an empty bowl, soak 10 minutes, drain, and then scoop 1/2 cups of vanilla-flavored frozen low-fat yogurt as dessert.
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Step 3: yogurt
Raw acid contains milk sugar, protein and fat, which can stabilize the blood sugar content, so it is very resistant to hunger. Studies have shown that if yogurt is included in the diet, people on a low-calorie diet will be compared with those who do not include yogurt in a similar planned diet.
In contrast, the loss of body fat is 6 1%, and that of abdominal epilepsy is 8 1%. Use low-fat pure acid
Use milk instead of mayonnaise on chicken or potato salad, or put some yogurt on baked potatoes and squeeze a few drops of lemon juice. In this way, you can save 4.7g fat per tablespoon.
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4. Apple
Studies have shown that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating spaghetti for dinner consume fewer calories than people who eat other snacks. The fiber content in apples is very high, and each apple has 4 to 4 fibers.
5g, fiber makes people feel full. In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop up a medium-sized apple.
Sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon powder, and heat in the microwave for one and a half minutes.
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5. cereals
Grain is the most satiety food. Different from other carbohydrates, even instant cereal is absorbed slowly, so it has little effect on blood sugar. Each serving of oat crumbs contains as much as 5g of cellulose, which is the most abundant.
A feeling of fullness. The cellulose content in each serving of instant cereal is 3 to 4 grams. Sprinkle oatmeal on the meatloaf instead of bread crumbs. But oatmeal is of course the most recommended. You can add any food you like to the porridge.
Even beef balls, such a healthy breakfast must be irresistible.
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6.sardines
Rich in protein and omega-3 fatty acids, it can maintain body muscle mass. Moreover, the characteristics of low mercury content and high calcium content make this small fish very suitable for pregnant women. If you don't like the taste of this fish, you can soak a small amount in milk.
There was no smell at that time. In all recipes based on anchovies, sardines can be used instead of anchovies. Or the whole sardine is mixed with onion foam, fresh spices and chopped persimmon pepper, and placed.
On rye bread or brown bread, add a slice of cheese and bake.
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7. Wild salmon
Fish oil is not only good for heart health, but also helps to reduce waist circumference. Omega-3 fatty acids can improve insulin sensitivity, help to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes. Give salmon
You don't need to do too much flavor enhancement, the simpler the better. Marinate with salt and pepper, then add two tablespoons of oil and fry in a frying pan for 0 to 3 minutes on each side.
8. Steak
Beef is known as the "diet destroyer", but in fact, eating beef helps to lose weight. Studies have proved that when women go on a diet, eating foods with the same calories contains red meat (referring to beef and mutton, etc. ) will be thinner than people without it.
Large quantity. Protein in steak helps to maintain muscle mass during dieting. A suggestion: try to eat local organic beef, which is healthier and more environmentally friendly. Roast 4 ounces of beef tendon or beef rib and cut into thin slices.
Sliced, put on salad, or mixed with vegetables, it is also delicious.
9. buckwheat noodles
Buckwheat has a high fiber content, and unlike most carbohydrates, it contains protein. These two nutrients make buckwheat noodles feel full, so it is easier to control the amount of buckwheat noodles than ordinary noodles. rice
The method of buckwheat noodles is to cover it and cook it slowly on low heat. If you cook a light meal, add broccoli, carrots, mushrooms and onions.
10, blueberry
All berries are good for your health, but blue fruits are the best. Studies have shown that among the fruits that are often eaten, blueberry has the highest antioxidant content. The fiber content in each cup of berries is 3.6 grams. Fibers can play a role
Effectively prevent edible fat from being absorbed. Don't put a few blueberries on a whole bowl of cereal. Eat a whole bowl of blueberries, sprinkle some cereal on it, and add some milk or yogurt. It must be delicious
1 1, olive color
A cup of raw olive contains 34 calories, about 1.3g fiber, and is rich in iron and calcium. If you are not used to the taste of olives, you can choose to eat spinach, which is also rich in nutrition, especially the iron content and of course the taste.
And better. Chop raw olives and mix with cooked black beans. Or cut into thin strips, add a little broth to cook, and then add a few thin slices of oranges to the cooked dish.
12, pomegranate
Pomegranate is not only rich in folic acid and antioxidants that can prevent diseases, but also a low-calorie and high-fiber food, so pomegranate can satisfy your desire to eat sweets without affecting your diet. Treat raw pomegranate seeds as snacks
At the dinner table, eat these instead of nuts in salad.
13, pepper
Pepper can promote metabolism. Eating Chili peppers will make your body burn calories for another 20 minutes. Fill pepper with quinoa and tomato sauce, then bake until the color is almost black, peel off the black skin and make pepper meat into sauce.
. Then, mix the noodles with Chili sauce, or add some red peppers to any meal you like.
14, almond paste
Studies have found that people who eat almond paste with white bread will not suddenly increase their blood sugar, but only eat white bread. The higher the blood sugar content rises, the lower the decline; This decline will lead to hunger and overeating. In addition, blood sugar
These changes will also stimulate the body to secrete insulin, thereby increasing abdominal fat. Try using almond paste instead of peanut butter in sandwiches, or make a vegetable dip: mix 1 tbsp almond paste and 2 tbsps skim yogurt. or
Add a piece of oatmeal to add flavor and protein.
15, quinoa
Quinoa contains both fiber (2.6g per 1/2 cup) and protein. These two main nutrients can keep you from feeling hungry for a few hours. Use quinoa instead of rice and stir fry. Or try this wonderful breakfast: 1/2 cups of quinoa.
2/3 cups of water, 1/3 cups of orange juice, and cook for 15 minutes. Add a spoonful of raisins and chopped walnuts.
19, avocado
Don't be scared by the fat content in avocados (about 29 grams each), which is why they appear on the list of diet foods. This heart-healthy unsaturated fatty acid contained in avocados will increase satiety and make you eat less. crocodile
The calories of pears are really not low, so you'd better pay attention to the amount added. Simple way to eat: try a vegetable salad made with crocodile pear salad dressing.
20, olive oil
The healthy fat contained in olive oil can increase satiety and improve appetite. Olive oil not only has slimming effect, but also has anti-inflammatory effect. Sprinkling a small amount of olive oil in salad can increase the antioxidant capacity of vegetables.
Chemical force. Or mix a few teaspoons of olive oil, fresh basil oil and sweet and sour garlic in noodles.
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Matters needing attention
What is the best way to lose weight? These foods are the most common low-calorie foods in daily life and are very suitable for eating during weight loss. At the same time, reduce the intake of high-fat foods and reduce the heat conversion in the body, so that the obese body will gradually lose weight.