American media POPSUGAR pointed out that if broccoli and arugula are too monotonous, you can also add beans, basil, carrots, ginger and pumpkin to cook together. You can change the ingredients according to your personal taste and season, and make your own slimming and detoxifying soup.
Vegetables contain dietary fiber.
Nutritionist Zheng Xinyi said that vegetables are rich in dietary fiber, low in calories and high in satiety. If you drink a bowl of vegetable soup before a meal, you can reduce the total calorie intake of that meal and naturally help control your weight. Moreover, dietary fiber can also delay gastric emptying, and it is not easy to feel hungry and will not always find snacks to eat.
Garlic onion black pepper
In addition, dietary fiber can also improve constipation, eliminate stools, increase intestinal bacteria, and accelerate the discharge of wastes and toxins in the body, which is a "detoxification" in people's mouths. Besides broccoli and sesame leaves, garlic, onion and black pepper are also added to this vegetable soup. Zheng Xinyi nutritionist said that allicin in garlic can improve the body's metabolism and kill many viruses and bacteria; Onions can promote blood circulation; Black pepper can also strengthen the body's metabolism and circulation. Generally speaking, this vegetable soup can really strengthen the discharge of toxins and help to lose weight! So how is this soup made? Let's look at the recipes together.
Vegetable soup for reducing weight and expelling toxin
Ingredients: olive oil 1 teaspoon, garlic 1 petal (sliced), onion half (diced), broccoli 1 (diced), 600 ml of water, crude salt 1/4 teaspoon, black pepper 1/4.
Exercise:
1. After olive oil is heated, add garlic and onion, and heat for 1 min until it is fragrant.
2. Add broccoli and cook for 4 minutes.
3. Add water, salt and black pepper, bring to a boil, turn to low heat and cover the lid, and simmer for 8 minutes until the cauliflower becomes soft and tender.
4. Pour cauliflower soup into the blender, add arugula and stir slowly until smooth.
5. Pour the soup into a bowl and drop a little fresh lemon juice to serve.
What is Baoshou Decoction?
Nutritionist Song Minghua said in her new book "Amazing Fat-reducing Slimming Soup" that when it comes to losing weight, the first thing people think of is "diet control", but you are very busy. Do you have time to prepare three dishes of soup 1? We might as well use simple soup to reduce fat and thin instead of eating out with high calories. In fact, the principle that reducing fat and keeping thin soup can make people slim down is very simple. As long as one of the three meals is replaced by fat-reducing soup, the total calorie intake will be lower than that of other meals. And because it is a well-designed soup, it can control calories without losing nutritional balance, and it is a great weapon to lose weight.
In addition to controlling the total calorie intake, it is also recommended that dieters do it according to the time stage, that is, set the time point of slimming target at "8 weeks" and measure their weight twice a week. The first three weeks are the first stage, and the dinner is changed to only drink fat-reducing soup and not eat other foods. At this time, the means of losing weight is mainly diet; The fourth to sixth week is the second stage, and lunch and dinner in three meals are replaced by drinking fat-reducing soup; The third stage of the last two weeks is two soups, plus extra exercise. If you want to lose weight faster, you can join the exercise from the second stage.
Three meals a day at noon, morning, middle and evening, how to take the slimming soup correctly to achieve the expected effect? Nutritionist Song Minghua said that it is not recommended to replace breakfast with two meals, mainly lunch and dinner. Pay attention, it's easy to lose weight if you have a good breakfast. If you want to increase satiety, it is recommended to add starch to the soup of Chinese food, which is high in calories and should be put in Chinese food as much as possible. If you feel not full, you can add more vegetables to the soup. Eat all the ingredients of the thin soup, but you don't have to finish it.
Normal sleep promotes metabolism.
Besides diet control, the second important part is sleep. Please note that you must sleep at night 1 1 until 6: 00 am, and try to stay asleep before 1 1. Because normal sleep can help the body's metabolism to be smoother.
Third, we should form the habit of not eating snacks after meals. When you are greedy, you can only eat fruit, and snacks should be given up. Fruit is eaten twice every 1 day, and 1 time is the amount of 1 small apple or orange.
Design an exclusive diet menu
Everyone wants to learn to lose weight, but it is very important whether the weight loss method suits them. Therefore, a set of weight loss methods is absolutely impossible for everyone. Only by designing your own weight loss methods can you persevere. Because the calories of each slimming soup are clearly marked, you can simply calculate how much weight you can lose by using slimming soup.
Everyone needs to consume different calories. From a nutritional point of view, it can be reduced to 1kg body fat per 7700 calories. If you want to lose weight, you must first calculate your daily calories/calories from the formula of "weight controller-daily calorie intake". The calories of this result have exceeded the calories necessary for your current weight.
Daily calorie intake formula of Baoshou decoction
According to this calorie diet, although you can lose weight, you may not lose much. So you can lose 400 to 500 calories a day on the basis of this calorie to improve the weight loss effect. In this way, you can lose about 3500 calories a week and lose 0.45 kg. The recipe of thin soup is a very simple tool to control calories. However, it is worth noting that in the process of losing weight, it is not necessary to establish that the daily total calorie intake is less than 1000 to 1200 calories.
Formula of "Weight Controller-Daily Calorie Intake"
Step 1: Measure your current height and weight.
Step 2: Insert the formula of "body mass index" and calculate your own "ideal weight" ideal weight = =22x (height = m) 2.
Step 3: (current actual weight-ideal weight/ideal weight) x 100%
Step 4: Calculate the daily total calories according to your body shape and physical labor table.
Manual labor comparison table
Weight controller-comparison table of body shape and physical labor: calories required for adults per kilogram of body weight (calories)
1. Leisure: I do more sitting work, reading, talking, etc. , in addition to traffic, shopping, etc. 1 hour walking, as well as standing by hand or doing housework.
2. Moderate: In addition to walking, sitting, reading, working and talking for about two hours due to traffic, shopping and other affairs, I am also engaged in mechanical operation, reception or housework.
3. Severity: In addition to the above activities such as sitting, standing and walking, it is about 1 hour (inclusive) to engage in heavy manual labor such as farming, fishing and construction.
example
Xiao Xuan: Ordinary office workers. Height 160 cm, weight 65 kg. Ideal weight = 22 x (1.6x1.6) = 56kg (65-56/56) x100% =16% >10% The comparison table is "Overweight".
Because Xiao Xuan is an ordinary office worker, manual labor belongs to "leisure", and Xiao Xuan needs 65× 25 = 1625 calories every day. Suppose she sets a goal of reducing her food intake by 425 calories a day (
Weight controllers get the calories they should consume every day, and then they can refer to How to Use Soup Recipes Designed for Different Calories flexibly to know how to arrange their own diet menu.
Baoshou Soup Recipe/Vegetable Bean Soup Calorie: 190.7 Calorie Material: tender tofu 1/4 boxes, sugar-free soybean milk 250c.c, soybean 20g, cauliflower 100g, black pepper with a little salt. Practice: Wash all ingredients. Cut the broccoli into small flowers and blanch the edamame. Cut the tofu into pieces. Pour 1 bowl of water into the pot, put all the ingredients in, bring to a boil, and season with black pepper and salt. Tip: cauliflower can also be broken with a juicer to increase the thickness.
Baoshou soup recipe/pork miso soup calorie: 128.2 kcal material: pork slices 45g, carrots 20g, burdock 10g, Chinese cabbage 50g, konjac 50g, miso 10g, and a little onion. Practice: 1. Wash all the materials. Slice carrots, shred burdock, shred Chinese cabbage, and chop shallots. 2. Pour 3 bowls of water into the pot, add carrots, burdock, Chinese cabbage and konjac, and boil over high heat. 3. After boiling, add pork slices and miso (it can be dissolved in warm water first, which is easy to disperse), and sprinkle chopped green onion after boiling again. Nutritionist's Tip: Pork slices can be replaced by fish slices and raw bean skin slices. This soup is low in calories. You can add 30g noodles (about 70 to 80 calories) to make miso noodles.