What you eat for dinner is not easy to get fat. Many people who lose weight always struggle with how to eat dinner so as not to get fat, because many foods are high in calories and can't be eaten during weight loss, so what they eat for dinner is not easy to get fat.
What you eat for dinner is not easy to gain weight. 1 coarse grains are the staple food for dinner. I believe many people have heard that eating coarse grains will make people less likely to gain weight. Coarse grains contain a lot of B vitamins and dietary fiber, which is very beneficial to intestinal metabolism. The most important thing is that coarse grains are generally low in calories and have a greater sense of fullness. If you want to lose weight, coarse grains are a good choice.
Green leafy vegetables, many people know that eating more vegetables is good for your health. The most important reason is that vegetables are rich in vitamin C, which can be said to be a low-energy but nutritious food, which is very beneficial to dieters. Under normal circumstances, the calorie per100g of spinach is about 28kcal; The energy per100g rape is 25 kcal; The energy per 100g of lettuce is 16 kcal; The energy per100g broccoli is 36 kcal; And each100g tomato has 20 kilocalories.
From this, we can clearly know that the energy contained in vegetables is relatively low, but also contains relatively rich nutrients. Therefore, vegetables for dinner are a very good choice, especially boiled vegetables, which is a better way to lose weight.
Other foods with high dietary fiber can also be added. Eating foods high in dietary fiber can not only help the human body replenish the energy it needs, but also increase our satiety. In addition, eating foods high in dietary fiber can also help the human body clean up the garbage in the intestines and prevent constipation.
You can choose meat, but try to choose meat with high protein and low fat. Many people are unhappy without meat, especially for foodies, meat is more attractive. However, dieters need not worry too much. If you really want to eat meat, you can avoid high-fat meat so that you won't gain weight. Choosing foods with high protein and low fat will make your body healthier. For example, stewed chicken and steamed fish are good choices, which can not only help you supplement high-quality protein, but also make you less likely to get fat. People who are losing weight can eat these foods if they want to eat meat.
You can choose to use fruit instead of dinner. Fruit is rich in nutrition, so it is a very good choice to use fruit instead of dinner. However, it should be noted that in order to avoid the decline of immunity, fruit can only be used instead of dinner, and fruit can not be used for breakfast and lunch, so that the nutrition in the body will not be lost, and the nutrition in the body can not be supplemented by fruit alone.
The best fruit for dinner is kiwi fruit and pitaya, as long as it does not exceed 500g g, generally about 250g for an apple. If your blood sugar is high, you can't eat fruit with high sugar content. So be sure to pay attention to the collocation of fruits.
In short, for dieters, if they are afraid of getting fat at dinner, they can refer to the above methods to decide what to eat for dinner. However, when you lose weight, you must remember to supplement your body with adequate nutrition to prevent the decline of immunity and bring hidden dangers to your health. Therefore, although losing weight can make our figure more beautiful, if we are too thin, our health will not be guaranteed, so when losing weight, we should control our weight within the normal range.
What you eat for dinner is not easy to gain weight. 2. What do you eat for dinner to lose weight?
Light food, mainly high-fiber and varied vegetarian food, supplemented by a small amount of protein and fat.
The original concept of "light food" is to eat a full stomach, stop being hungry and lose weight. At the same time, "light eating" is increasingly becoming the trend of losing weight. Light diet is the most popular way to lose weight at present, which means that light and low-calorie food is the main ingredient to purify the body and eliminate toxins, so as to achieve the goal of healthy weight loss.
Dinner should be based on light food, and eating high-fiber food can effectively lose weight. Food cellulose does not contain calories, is bulky, and fills the stomach cavity after eating. Digestion time is long, which prolongs the time of gastric emptying and makes people feel full easily, thus reducing the calorie proportion in food intake. At the same time, cellulose will attract the fat in the intestine and excrete it, which will help reduce the accumulation of fat. The meat in winter holiday feast is greasy, and high-fiber food is more conducive to balanced diet and health care. Traditional foods rich in high fiber include wheat bran, corn, brown rice, soybeans, oats, buckwheat, water bamboo, bamboo shoots, fungi, celery, bitter gourd and fruits.
oat
Oats have the characteristics of high fiber, high protein and high carbohydrate. Although the calorie value is high, a small amount of dry oatmeal can brew a large portion of oatmeal, and the average calorie intake is actually not high, which is very suitable for eating during weight loss. Oats can effectively reduce cholesterol in human body, and have the effects of lowering blood sugar and losing weight, which is the gospel for patients with cardiovascular and cerebrovascular diseases and diabetes. Oats can also improve blood circulation, prevent anemia and relieve the pressure brought by life and work.
mater convolvulus
Tongxin Lai is an annual green leafy vegetable with a calorie of only 20 calories/100g, but it is rich in carotene and vitamin C. Tongxin Lai is extremely rich in crude fiber, which can promote intestinal peristalsis, accelerate the excretion of toxic substances in the body, improve the phagocytosis of bacteria by macrophages, and play the roles of detoxification, slimming, sterilization and anti-inflammation. In addition, the chlorophyll contained in the whole vegetable also has the function of moistening the skin, which is a light food for computer families.
corn
The calorie value of corn is only 106 kcal/100g, which is a coarse grain with low calorie and high fiber content. Cellulose in corn has the characteristics of stimulating gastrointestinal peristalsis and accelerating fecal excretion. Eating in moderation can relieve constipation and excrete toxins from the body. At the same time, vitamin E in corn also has the functions of delaying aging, lowering serum cholesterol, preventing skin lesions, slimming and beautifying.
Never have enough for dinner, let alone overeating. Dinner is best arranged around 6 pm, and try not to exceed 9 pm. Eating dinner too late, fasting for too long, no food to neutralize gastric acid, gastric mucosa will also be stimulated, which may lead to gastritis and peptic ulcer for a long time.
celery
The calorie value of celery is very low, only 20 calories/100g, and it contains a lot of water and cellulose. The plant fiber of celery is mostly water-insoluble fiber, which is easy to make people feel full and help promote gastrointestinal peristalsis. Eating celery regularly can stabilize blood pressure, improve blood lipid metabolism disorder and prevent arteriosclerosis. Chewing celery can also have a face-lifting effect! 、
pear
Pear contains more cellulose and pectin, and its insoluble fiber helps to prevent constipation and digestive system diseases, purify the kidneys and clean the intestines. Pears are rich in B vitamins, which can protect the heart, relieve fatigue and lower blood pressure. The calorie of pears is only 44 kcal/100g, so many people include pears and other fruits in the light diet.
"Light diet" advocates a light, balanced, natural, healthy and unburdened diet, and advocates eating seven or eight percent full, staying away from irritating food, using less seasonings and using more natural ingredients. If the dinner is too greasy, excessive oil intake will lead to increased blood lipids, which will lead to atherosclerosis and coronary heart disease, while excessive protein intake will also increase the metabolic burden of gastrointestinal tract, liver and kidney, which will have adverse health effects on human body. Many people mistakenly believe that the concept of light food leads to dieting and partial eclipse.
What you eat for dinner is not easy to get fat. Take stock of nine kinds of the most unpalatable and harmful meals.
Eat gas-producing food for dinner
Eating some foods that produce more gas during digestion at night, such as beans, cabbage, broccoli, green peppers, eggplant, potatoes, taro, corn, bananas, bread, citrus fruits, drinks and desserts with xylitol (sweetener), will make people feel bloating and hinder normal sleep.
Dinner is inseparable from meat.
In most people's dinners, meat is the absolute protagonist. Whether going out for dinner or at home, there are often braised pork, stewed trotters and fried chicken chops on the table ... According to the Daily Mail, the British Nutrition Science Advisory Committee pointed out that excessive intake of red meat and processed meat products, such as hot dogs, hamburgers and sausages, will increase the risk of intestinal cancer at night. After being fried or grilled, Taiwan Province red meat will produce isocyclic amines, which may also lead to intestinal cancer. However, the low fiber content of red meat is easy to cause constipation, thus affecting the neutralization of cholic acid and stimulating the epithelial cells of large intestine.
Always eat leftovers for dinner.
Many old people are afraid of waste and always eat leftovers at night. Statistics show that many pancreatitis, especially acute pancreatitis, are related to unhealthy eating habits, such as overeating and eating spoiled food. In particular, fish with high protein content may deteriorate, which may also lead to bacterial infection and further induce pancreatic lesions.
Dinner is too spicy.
More and more people like spicy food for dinner. Hot pot, spicy incense pot, Sichuan cuisine, Hunan cuisine and other "heavy taste" restaurants are often full at night. Eating too salty and spicy at night, such as eating a lot of spicy food such as pepper, garlic and raw onion, is easy to cause gastrointestinal burning, leading to gastroesophageal reflux or constipation, dry stool, indigestion and other problems, thus interfering with sleep.
There is no staple food for dinner.
Once, rice, noodles and steamed bread were common staple foods on people's tables, but now some people only eat fruit to satisfy their hunger in order to lose weight. Studies by American nutritionists show that eating less staple food will increase bad cholesterol and increase the risk of heart disease. However, traditional Chinese medicine emphasizes "five grains for nourishment", and insufficient intake of staple food can easily lead to deficiency of qi and blood and kidney qi. We should ensure that staple foods such as grains in our diet provide 50%~60% of the energy we need every day. Eating only fruit for dinner can easily lead to malnutrition and unbalanced nutrition.
I like soup for dinner.
Many people can't put a bowl of hot broth on the table. Pork ribs soup and pettitoes soup are high in fat, especially saturated fat, which is harmful to cardiovascular system and should not be drunk often. Patients with hypertension are not suitable for drinking salty soup; Gout patients should not drink more seafood soup because of high purine content. People with poor gastrointestinal tract and loss of appetite usually have weak fat digestion ability. If you want to drink soup, you should skim off most of the oil slick. Therefore, broth is not suitable for eating at night, and it is better to eat at noon.
I like dessert for dinner.
Many people like to eat dessert after meals, but Yu Kang told reporters that things that are too sweet and greasy can easily burden the digestion of the stomach. On the other hand, there is little activity after meals, and the sugar in desserts is difficult to decompose in the body, which will be converted into fat, which is easy to cause obesity, and in the long run, it may also lead to cardiovascular diseases.
Dinner was "cold and sticky"
Cold, generally refers to uncooked, cold food, such as watermelon, cantaloupe, raw tomato and other cold fruits, or cold cucumber, cold jellyfish and other cold dishes; Stickiness refers to indigestible foods such as glutinous rice balls, rice cakes and cut cakes, as well as dry fried, dry fried and hard foods with little water. At night, the stomach needs mild digestion. After these foods enter the stomach, they will directly affect the work of the stomach, make the digestive activities extremely excited, and easily lead to stomach diseases such as acute and chronic gastritis.
Excessive drinking at dinner.
Some people like to drink some wine before going to bed to help them sleep, while others have to drink it because of evening entertainment, but in either case, we should try to put an end to it. Drinking alcohol before going to bed will make many harmful substances in the wine accumulate in the body, poison the body, damage the retina, reduce the resistance, and obviously aggravate snoring and sleep apnea syndrome. So try to ensure that you don't drink within 4~6 hours before going to bed, and you can have less entertainment at night. If you must drink before going to bed, you'd better drink some green tea to relieve alcohol, or drink some warm milk to protect the gastric mucosa.