1, healthy and delicious diet
1. protein's almond protein cake.
Ingredients: protein120g, 60g of fine sugar, 40g of low-gluten flour, 60g of almond powder, 0/50g of sugar powder/Kloc-0, and blue jam. Practice: 1. Beat the egg whites in a blender at a high speed until wet and foaming, then add fine sugar and continue beating until hard and foaming. 2. Sieve the low-gluten flour, almond powder and sugar powder, slowly add them into the formula 1 and stir well. 3. Put the baking tray paper into the baking tray, immediately put the method 2 into the flower squeezing bag, squeeze out the round emulsion on the baking tray paper with a flat nozzle, put it in the upper layer of the oven, and bake at 180℃ for about 8 minutes.
Second, coconut coffee protein ball's protein diet.
Ingredients: 20g low flour, coffee powder 10g, 80g shredded coconut, milk powder 10g, 2 egg whites and 50g fine sugar. Practice: 1. Mix coconut milk with coffee powder, low-gluten flour and fine sugar evenly. 2. Break up the egg whites with chopsticks, pour them into the coconut mixture, and grasp them evenly with your hands. 3. Take a small piece of dough, knead it into a ball with a diameter of about 2 cm, then roll it with coconut milk and put it on a baking tray (spread tin foil or baking paper on the baking tray). 4. Preheat the oven 150 degrees for about 25 minutes. Don't be too hot, it cracks easily.
Third, protein diet recipes protein walnut cake.
Ingredients: protein 36g, walnut 36g, powdered sugar18g, and low powdered sugar18g. Practice: 1. Walnuts need to be baked for 150 degrees 10 minutes and ground into pieces the size of coix seed by hand. 2. Add sugar to the egg whites until they are nearly dry, sift in low flour, pour in chopped walnuts and mix well. 3. Scoop it on the baking tray and leave some space, so it won't swell. 4. Bake at150 for 25 minutes, and then bake at 120 for 30 minutes.
Four, protein diet sweet orange protein crisp.
Ingredients: protein 80g, sugar 40g, powdered sugar 80g, corn starch 20g, real flour 10g, lemon juice 1/2 tsps. The specific method of this protein diet: 1. Add sugar to the egg white and stir until the egg white is dry and frothy. 2. Sift in powdered sugar and corn starch, and gently stir with a scraper. 3. Add lemon juice and mix well. 4. Preheat the oven to 1 10 degrees, middle level, about 60 minutes.
Five, protein diet protein coconut ball.
Ingredients: 80g of shredded coconut,10g of shredded coconut (surface), 20g of milk powder, 20g of low-gluten flour, 2 egg whites and 50g of fine sugar. Practice: 1, coconut shreds and milk powder, low-gluten flour and fine sugar are mixed evenly. 2. Use chopsticks to break up the protein (you don't need to use an egg beater, otherwise it will produce too much unnecessary foam). 3. Pour the egg whites into the mixture of the first step. 4. Stir evenly by hand to form a uniform dough. 5. Take a small piece of dough and knead it into a ball 6 with a diameter of about 2.5cm. Roll the ball into the shredded coconut so that the surface of the ball is evenly covered with shredded coconut (this step can be omitted). 7. Bake the meatballs in a preheated oven 150 degrees for 25 minutes.
2, protein weight loss precautions
1, choose high-quality food
To lose weight in protein, although there are "quantity" requirements for protein's intake, it is more important to "quality". In other words, the more protein, the better.
The so-called high-quality protein should have at least two conditions: first, it contains a full range of amino acids, especially one of the eight essential amino acids for the human body; Second, the proportion of amino acids is balanced, close to human physiological needs, and the absorption and utilization rate is high.
Therefore, animal foods such as lean meat, fish, poultry and eggs belong to high-quality protein. On the contrary, plant foods are more or less defective. For example, bean protein lacks methionine, rice protein lacks lysine, and peanut protein lacks isoleucine, all of which belong to "incomplete protein", and its absorption and utilization rate is lower than that of animal food. Therefore, animal food in protein is the best and should be listed as the first choice.
2. Eat only one protein food per meal.
It used to be thought that people should eat several kinds of protein foods at the same time in one meal, so that the amino acids contained in them can complement each other, thus improving the nutrition and slimming value, such as eggs+milk, beef+pork liver, tofu+ribs and so on. , once considered to be the best combination.
However, it was later found that this method was not suitable, because different protein needs different time and different digestive juices to digest, and it is difficult to effectively digest two or more different protein in one meal. Because protein is a nutrient that is more difficult to digest than other nutrients, it is best to choose one of the above-mentioned high-quality protein foods for each meal. There is a folk saying that "meat does not eat tofu", which does have certain scientific truth.
3. Clever collocation of plant food
Animal protein is the best, but it needs a certain economic strength, so it is difficult for ordinary families to enjoy it for a long time. At this time, the alternative is to skillfully combine plant foods and make use of the complementary role of protein, which can also achieve the desired results.
Studies show that mixing two or more foods with low nutritional value in a certain proportion can complement each other, improve the structure and proportion of amino acids, and turn "incomplete protein" into "complete protein". Beans and grains are such "best partners".
In addition, we can improve the nutritional value of plant food from the processing aspect, with the aim of removing excessive cellulose, which will hinder the absorption of protein by human body. Take soybeans as an example. If the whole soybean is eaten, the absorption rate in protein is only 68%. If it is processed into soybean milk and cellulose is removed, the absorption rate of protein can be increased to over 90%.
4. Reasonable collocation
In order to make protein food fully digested, absorbed and utilized, it is necessary to work hard on collocation. The usual collocation method of protein and starch is unscientific (such as roast beef with potatoes). The secret is that the pH value of protein and starch is different. The former needs acidic environment, while the latter is most suitable for digestion in alkaline environment. The high concentration of hydrochloric acid in human stomach is beneficial to protein's digestion, but it will destroy salivary amylase, cause indigestion of starchy foods (such as potatoes) and produce flatulence and other discomfort.
It is not appropriate to eat with fruit. The fruit acid in fruit can inhibit the secretion of digestive juice, destroy pepsin needed to digest protein, and then cause protein indigestion.
And sugar collocation is not good, because sugar will inhibit the secretion of gastric juice, and stay in the stomach fermentation angry, hinder the digestion and absorption of protein.
Eating with vegetables is beneficial. The active substances in vegetables can promote the absorption of protein and increase the absorption rate of protein by more than 30%. At the same time, protein alone can't make the metabolism in the body run flexibly, but it must be catalyzed by vitamins and mineral elements, and vegetables are undoubtedly the role that can best meet this condition, which is a perfect match with protein.
5. The quality of three meals should be stable.
Regardless of the type of food, the absorption rate of nutrients still depends on the digestive function of the human body. In order to ensure that the digestive function can absorb protein stably and efficiently, the food quality of three meals should be relatively stable, sometimes too much, sometimes too little, or even lack of protein.
There is a simple reason. The digestive function of human body can't adapt to the drastic changes of diet. When changing from one food to another, especially when the content of protein is decreasing and increasing, it is easy to induce digestive dysfunction. Therefore, in order to absorb protein stably and efficiently, the protein content of three meals should be relatively stable, and should not fluctuate greatly.
3. What are the taboos for losing weight?
1. No breakfast!
This is very important. Many friends go on a diet to lose weight. Xiang Xiao reminds everyone here: You don't have to eat some fruits and vegetables at night, but you must eat breakfast, and you must eat well, with high calories and high protein! Eat breakfast like an emperor, lunch like a commoner and dinner like a beggar!
2. No exercise!
In order to lose weight, dieting is not enough, reasonable exercise is necessary, and it is best to combine anaerobic exercise with aerobic exercise; Aerobic exercise can burn a lot of fat, such as running, swimming, cycling and aerobic boxing. Anaerobic exercise is mainly to maintain the body's muscle content, maintain the body's basic metabolism and prevent weight loss from rebounding!
3. Don't like fruits and vegetables!
Fruits and vegetables are rich in vitamins and cellulose. Eating more fruits and vegetables can not only effectively fill our stomachs and reduce hunger; It can also effectively reduce calorie intake and supplement various nutrients needed by the body. Therefore, Bian Xiao reminds everyone: During weight loss, you can eat more fruits and vegetables (cucumbers, tomatoes, carrots, etc. They are all low-sugar. You can eat some when you are hungry at night! )
4. Don't eat midnight snack!
If you want to lose weight, don't eat midnight snack. Midnight snack is the easiest way to switch to eating fat and storing it in the body. In order not to eat midnight snack, Bian Xiao reminded everyone to work regularly!
5. Irregular work and rest are prohibited.
Stay up late at night+sleep late during the day! Staying up late for a long time will not only make you hungry, but also cause the urge to eat midnight snack, which is very harmful to your health. It's hard enough to exercise during the day, and it's time to rest/detoxify at night. If you stay up late at this time, your health will be heavily burdened.
Sleeping late during the day is the same. Xiang Xiao reminds everyone here: Early to bed and early to rise, regular work and rest can make you lose weight with half the effort!
6. Don't eat too fast
Eating too fast, full, and before the brain can react, will continue to eat → feel full, and have already eaten too much. . . Therefore, you must chew slowly during weight loss and give your body a reaction time. You can observe when you are bored. Generally, fat people eat faster. )
7. No fried food
Not to mention this, if you really want to lose weight, don't eat fried food; The fat in your body is a granary made by refining and concentrating your body. The characteristics of fat are: small volume, high calorie and easy storage! The composition of fat is basically the same as that of oil, which makes up for the consequences of eating it yourself.
8. No beer
I believe everyone is familiar with "beer belly", right? Beer has the honorary title of "liquid bread", which is rich in nutrition and high in calories! The partners who lose weight are still forbearing and don't drink beer during weight loss.
9. Don't eat too many snacks
Many partners go on a diet in order to lose weight, but they don't eat dinner, but they make up for it with many snacks, and many snacks contain additives, preservatives, puffing agents, grease, nitrite and so on. It not only satisfies your stomach, but also increases fat, which is not good!
10. No sugary drinks.
The first sugary drink is cola. The sugar in a coke can only be drunk after you run for an hour, and the sugar in the drink is particularly easy to be absorbed by the body because it is liquid! Don't want to waste your hard work, say goodbye to sugary drinks!
1 1. No high-fat hot pot
Eating hot pot occasionally has little effect on losing weight in the long run, but the ingredients in hot pot are very important. You can rinse some sheep/beef and vegetables, not to mention high-fat ones, such as fried tofu, fried dough sticks, sausages and fried meatballs.
12. No dessert.
It's a lie to eat dessert without getting fat! Just like sugary drinks, they are high in calories and easy to absorb sugar! More importantly, people will have a sense of satisfaction after eating dessert, and just want to sit there and savor it, which is really bad for losing weight; We often say that the six-character formula for losing weight is → shut up and take your legs! Eating dessert is just the opposite!