1, the fruit to lose weight in summer
Scientific research shows that almost all fruits have the function of losing weight, because they are rich in dietary fiber, which can effectively promote human metabolism and even help to control appetite.
First, choose fruits with less sugar. Dried plums, watermelons, melons, oranges, lemons, grapes, etc. All the fruits with sugar content below10g per 100g are low-sugar fruits. Banana, pomegranate, grapefruit, orange, apple, pear, litchi, mango and other fruits with sugar content 1 1g-20g belong to fruits with medium sugar content; The sugar content of red dates and red fruits, especially dried dates, candied dates, dried persimmons, raisins, dried apricots, longan and other fruits are all above 20g, so diabetics or weight-loss mm should choose carefully.
1, watermelon
Mm who want to show off miniskirts and hot pants this summer should eat more watermelons. Citraxanthin in watermelon can excrete a lot of salt in human fat, especially for legs that are prone to edema. In addition, it also contains a lot of potassium, which can play a role in modifying leg lines and shaping leg muscles. A two-pronged approach has a good effect on stovepipe.
2.plums
Plum is also a good fruit to lose weight. It can promote the secretion of gastric acid and digestive enzymes and enhance gastrointestinal peristalsis. Eating more plums can also improve constipation. Plum is a fruit with low calorie and rich in dietary fiber and vitamin C. These nutrients are very beneficial to lose weight.
3. Apple
Green apples are rich in minerals, vitamins, dietary fiber, especially pectin and other important components, which can improve digestion. According to research, eating 1 fresh green apple every morning before meals or before going to bed at night can play a role in relaxing bowels and effectively prevent obesity. In addition to green apples, red apples are also excellent at losing weight. Red apples are rich in pectin, sugar and vitamin C, which helps to promote digestion. At the same time, red apples have low calories. Apple can be said to be the king of slimming fruit!
4.pitaya
Pitaya is not only nutritious, but also a fruit with low calorie and high fiber. Regular consumption is not only beneficial to health, but also has the effect of preventing constipation. This is because pitaya contains rare plant proteins. When this substance is combined with heavy metal ions in the human body, it can detoxify, expel toxins from the body and effectively control weight. It is the most ideal food for urban women to lose weight and beautify.
5.grapefruit
Because it is rich in vitamin B 1, vitamin B2 and vitamin C, it is also a very low-calorie fruit. Grapefruit has a strong influence on the way the body uses and absorbs sugar, making it unlikely that the sugar in the body will be converted into fat. In addition, grapefruit is rich in sodium, potassium, calcium and citric acid, which can quickly digest the meat eaten, thus avoiding excessive fat intake.
6.lemon
Citric acid contained in lemon is an important substance to accelerate metabolism and promote detoxification, and it is an ideal food to detoxify and lose weight. Lemon with only 24 calories per 100g can not only help you burn fat faster, thus reducing the accumulation of fat in the body, but also contains a lot of vitamin C, which helps to accelerate gastrointestinal peristalsis and whiten skin. It is a good product integrating weight loss and beauty.
7.pineapple
Pineapple contains almost all the vitamins needed by human body, 16 natural minerals, and can help digestion and reception. The secret of pineapple weight loss lies in its rich juice, which can effectively differentiate fat. Pineapple can also help people deal with the concerns of completing digestion and reception. Bromelain can effectively distinguish protein in food and increase gastrointestinal peristalsis.
8.mango
Mango contains a lot of cellulose, which can promote defecation function and is very effective in detoxification and slimming. Mango is rich in carotene and unique enzymes, which can make the skin more elastic and most suitable for female friends who love beauty. In addition, mango is a good slimming fruit to prevent constipation, and its large amount of cellulose is the best proof.
Step 2 exercise to lose weight
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.