Many people think that to lose weight, as long as you eat less, you will lose weight. In fact, what the nutrition community advocates is that eating correctly is far more important than eating less. If you eat right, even if you eat too much, you won't get fat, but you will lose weight. Therefore, the first step for people who want to lose weight by diet is to choose the right food. As we all know, if you want to lose weight, don't eat high-calorie food, but eat high-fiber food; Replace red meat with white meat; Replace whole milk (or yogurt) with low-fat or sugar-free milk (or yogurt); Use bitter coffee instead of drinks; Use oatmeal instead of breakfast; We all know that we should use olive oil instead of peanut oil, and so on. However, many people still have misunderstandings about how to eat. Let's talk about how to eat these foods with the effect of "losing weight" in detail, so that you can really achieve the goal of losing weight.

● Juice:

You can't drink alone

Many people think that since fruits and vegetables are high-fiber foods, eating fruits and vegetables is the same, so they drink a large glass of juice in the morning. In fact, this kind of weight loss effect is not good, but you should mix fruit juice and vegetable juice to drink. Fructose in fruit juice can be quickly absorbed by the human body to meet the human body's demand for blood and oxygen; Other nutrients in vegetable juice can further accelerate gastrointestinal peristalsis and promote metabolism in Xincheng. Therefore, mixing fruit juice and vegetable juice is the best way to lose weight.

In addition, don't throw away the residue left after juicing, which is rich in crude fiber. Crude fiber is not absorbed by the intestine, but it makes people feel full easily, thus reducing the intake of other foods. In addition, crude fiber also has a certain effect on defecation.

● Soymilk:

Can't play with juice.

Some people think that soybean milk is nutritious and fruit juice is nutritious. Let's drink it together. This is incorrect, because vitamin C in fruit juice will be lost after heating, and soybean milk must be completely boiled before drinking, so if the two are put together, it will destroy the nutrition of fruit juice. Of course, you can also make juice separately, and then add juice when the soybean milk is not so hot, which is also beneficial to lose weight. The most classic combination of soybean milk and juice in weight loss is soybean milk and pineapple juice. Soymilk can accelerate metabolism, and pineapple juice can inhibit the absorption of fat, so drinking a cup before breakfast and a cup before dinner can play a role in losing weight.

● Vegetables:

Dark color is better.

According to scientific analysis, the darker the color of vegetables, the more vitamins B, C and carotene they contain. Green vegetables are classified as Class A vegetables by nutritionists, mainly including spinach, rape, Chinese cabbage, coriander, Chinese cabbage, spinach and potherb. These vegetables are rich in vitamin C, carotene and various inorganic salts, and have high nutritional value. Therefore, in the case of the same calorie intake, eating dark vegetables is better than eating light vegetables.

Low okara:

Weight loss and nutrition

After drinking soybean milk, many people will throw away the bean dregs. In fact, bean dregs are an excellent diet food. Bean dregs are rich in protein and crude fiber, and protein can supplement the needs of human body. Crude fiber is not absorbed by the stomach, and the heat is equal to zero. It can also promote metabolism and strengthen gastrointestinal function. Therefore, after the soybean milk is finished, stir-fry the bean dregs a little and adjust the seasoning, which is the diet dish.

● Potatoes:

Cooking is the best way to eat

Some people say that eating potatoes to lose weight, indeed, compared with100g of potatoes and100g of rice, potatoes have lower calories, but they also feel full. However, potatoes are a very oil-absorbing food. If it is fried, it is not suitable for losing weight. It's best to cook it. There is a delicious potato diet dish, which is to wrap potatoes with lettuce leaves and put a little sauce in it. It tastes good and has low calories. The crude fiber of lettuce can promote digestion. Even if you are full, you won't have much calories. Therefore, you don't have to be hungry to lose weight.

Tips:

One-week recipe example

Breakfast:

A: Sugar-free soybean milk, low-fat yogurt, fruit and vegetable juice.

B: Oatmeal, oatmeal bread, salty bread and oatmeal steamed bread.

C: eggs and fruit

Free collocation: A+B+C (choose one)

Lunch:

A: Staple food.

Vegetables and mixed rice.

C: meat (within 20%)

Free collocation: A+B+C (choose one)

Dinner:

A: Staple food.

Vegetables and mixed rice.

C: Soymilk, eggs, sweet potatoes and potatoes.

Free collocation: A+B+C (choose one)

● Eat meat:

Can also lose weight

Another misunderstanding of losing weight is that you can't eat meat. In fact, not eating a little meat is not only bad for losing weight, but also harmful to your health. As long as you eat less than two ounces of meat a day, that is, 100 grams, it will not affect the effect of losing weight. Of course, fish is the best choice.

● Rice:

Grain rice is the best.

Now we all know that coarse grains are better than flour and rice, but how to eat them? A relatively simple method is to mix coarse grains such as black rice, millet, red wheat and oats with rice for cooking. The cooked rice is nutritious and rich in crude fiber.

● Old fire soup:

No more than twice a week.

If Guangzhou people should pay special attention to losing weight, it is the problem of old fire soup. People in Guangzhou like to drink soup, even every meal. But the old fire soup is rich in oil, which is not conducive to losing weight. Drinking once or twice a week is enough. If you want to drink soup at other times, you can drink some boiled soup, such as egg tomato soup and kelp mung bean soup.

● Fruit:

Eating fruit after meals is easy to get fat.

Eating fruit after meals can easily promote sugar absorption and lead to obesity. So it's best to eat fruit one hour after a meal, and it won't be a problem at this time.

● Dinner:

I can't help eating.

There is a popular way to lose weight: skip dinner. The nutritionist said that after calculation, it will be nearly 20 hours from noon to the next morning. If there is nothing in the stomach, it will damage the health of the stomach over time. So you must eat at night, but you can eat less staple food or not, and eat more vegetables and appropriate potatoes, corn and fruits instead. Because night is the peak of cholesterol synthesis, it is enough to eat six or seven points at night.