cereal

Oat: rich in linoleic acid and saponin, it can prevent and treat atherosclerosis and reduce cholesterol and blood lipid. Oats are rich in soluble dietary fiber that other grains do not have, which is easily absorbed by human body. Moreover, because of its low calorie, oats are not only beneficial to weight loss, but also more suitable for dietotherapy needs of patients with heart disease, hypertension and diabetes.

Corn: rich in calcium, phosphorus, magnesium, iron, selenium, vitamin A, B 1, B2, B6, E, carotene, etc. It is also rich in lecithin and fiber. Eating corn regularly can lower cholesterol and soften blood vessels, and has an auxiliary therapeutic effect on cholecystitis, gallstones and diabetes. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn.

Whole wheat: Whole wheat bread is the lowest calorie in bread. Whole wheat bread has 9% fewer calories than ordinary white bread, but protein has 20% more eggs, twice as much vitamin B, and more cellulose than tomatoes, but only 35 calories. I suggest you eat a whole wheat bag for breakfast or extra meals to fill your stomach!

Yam: Its mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity and prevent arteriosclerosis; Reduce subcutaneous fat deposition and avoid obesity. Dopamine in yam can dilate blood vessels and improve blood circulation. Yam can also improve the digestive function of human body. If you have indigestion, you can cook yam, lotus seeds and Euryale ferox with a little sugar.

Sweet potato: It has a strong effect on lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing cancer. Sweet potato is rich in dietary fiber and gum, which can be described as "intestinal scavenger".

Potatoes: Don't worry about excess fat when eating potatoes, because it only contains 0. 1% fat, which all hungry foods can't reach. Eating more potatoes every day can reduce fat intake, gradually metabolize excess fat and eliminate your worries. Protein in potato is higher than soybean in nutritional value and health care function. It is other nutrients that the human body needs, such as carbohydrates, VB, Vc, calcium, magnesium, potassium and so on. , and more comprehensive than rice noodles. In order to lose weight, you should eat potatoes as a meal, such as boiled potatoes, potato chips or potato cakes, once a day, and keep eating them to prevent overnutrition or lose excess fat.

Vegetables:

Wax gourd: "if you want to be thin and healthy, you can eat it for a long time;" Don't eat if you want to be fat. "This is an ancient experience, and it is also confirmed by the Institute of Modern Science. Wax gourd does not contain fat, but it is rich in fiber, calcium, phosphorus, iron, carrots and so on. Wax gourd has diuretic and heat-clearing effects, and contains propanol diacid, which can prevent fat accumulation in the body. Wax gourd is low in sodium and sugar, so it is a good food for diabetics.

Celery: Celery is mostly water and cellulose, containing vitamins A and C. It is cool and can lower blood pressure, reduce blood fat and clear fire. And the calories are very low, and eating too much is not afraid of getting fat.

There are two kinds of celery, one is Qin and the other is Qin. If you prefer strong food, you can choose to eat Tang Qin, and use it to stir-fry sliced meat, which has a strong taste and a better weight loss effect.

Lentinus edodes: Lentinus edodes contains more than 30 kinds of enzymes and 18 kinds of amino acids, among which 8 kinds of amino acids are essential for human body, including 7 kinds. The nucleic acid contained in it can inhibit the increase of cholesterol, so it can lose weight. It can also promote blood circulation, inhibit melanin and nourish skin. Before cooking mushrooms, we will soak them in water, and many nutrients contained in them will be dissolved in water, so don't throw the water away. It's a pity that someone threw away the stalk. The stem contains a lot of fiber, so vegetarians can use it as cooking silk. In recent years, scientists have found that shiitake mushrooms contain a variety of shiitake mushrooms, which have anti-cancer effects and can improve the liver function of patients with hepatitis B. It is recommended that cancer patients take15g shiitake mushrooms every day. And recommend other mushrooms, such as Flammulina velutipes, mushrooms, straw mushrooms and so on. It has no calories and is a good food for dieters.

Kelp: The fat content is very low, and the calories are not too high. Most importantly, kelp is rich in iodine up to 24 mg per gram, which is an important weight-loss mineral. Because iodine plays an important role in the secretion of thyroxine, thyroxine can control human energy metabolism. Iodine deficiency can lead to low basal metabolism. At this time, even if you don't eat much, it is easy to make people obese. Kelp also contains high calcium, iron and vitamins, which is very beneficial to human body and is a cheap and easy-to-get weight loss product.

Bean sprouts: Bean sprouts are low in fat and calories, but high in water and cellulose. After soybean sprouts, carotene, vitamin B2 and vitamin C increased by 3 times, 4 times and 4.5 times respectively. Eating bean sprouts regularly can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss.

I suggest that you soak the seeds such as soybeans, mung beans and alfalfa in water at home, let them germinate in the dark, and you can harvest them in a week or so. Because the bean sprouts bought in the market are soaked in water for too long, the contents of vitamin B and vitamin C are greatly reduced. In addition, some of them contain chemicals, such as bleach or phytohormones, which are harmful to your health. Therefore, I hope you blanch them with hot water before frying them to remove the smell of bleach.

Onion: Onion contains compounds such as cyclic alliin and thioamino acid, which can reduce blood lipid, soften fragile blood vessels, care skin and beautify, promote epidermal cells to absorb oxygen in blood, and enhance skin repair ability.

Carrots: Carrots are rich in vitamin A, but vitamin A is fat-soluble, so the eating method is very particular. For example, stewed ribs can retain 93% carotene, fried pork can preserve 80%, and raw pork can only absorb 10% carotene. In addition, please don't mix fruit and vegetable juice with other fruits and vegetables, because it contains a lot of ascorbic acid, which can destroy vitamin C. Many people have made these mistakes, so I specifically mentioned it.

Vinegar: Vinegar is acidic, which can soften blood vessels and remove blood lipids. It is good for people with hypertension, arteriosclerosis, coronary heart disease and obesity, so I suggest that people who want to lose weight should always be jealous. For example, it is used for cold cucumber, vinegar mixed with sea cucumber skin and so on. But there are synthetic vinegar and brewed vinegar, and brewed vinegar should be chosen.

Eggplant: alkaline food, almost all water and fiber, but contains vitamin P, which can prevent arteriosclerosis. Soap grass can lower cholesterol, so it is suitable for weight loss.

Cucumber: Propanolic diacid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.

Radish: "Eating radish in winter and ginger in summer can keep you healthy all year round". Chinese medicine has used radish as medicine for more than 1000 years. Radish can increase intestinal tension, enhance intestinal peristalsis, shorten the residence time of food in the intestine, be beneficial to food metabolism and waste discharge, and achieve the effect of dieting without dieting. Radish contains less calories, only 200 calories per kilogram, and more cellulose, which makes it easy to feel full after eating and helps to lose weight. Radish is rich in vitamin A, but vitamin A is fat-soluble, so it is best to cook it with meat dishes. White radish contains spicy mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin.

Leek: Leek contains a lot of fiber, is not easy to digest, can promote intestinal peristalsis, and has a strong laxative effect.

Broccoli: Calorie: 40 calories/cup Broccoli is rich in fiber. You can use tomatoes, onions, green peppers and other materials to cook into slimming soup. It is very useful when you are hungry, and it is low in calories and full.

Asparagus: Calories: 66 calories/pound. Asparagus is rich in vitamins A and C. Making salad or cooking a cup of asparagus in your spare time is a good choice. It can be used as a snack when watching TV and listening to songs. Very healthy, not fat.

Pepper: Whether it is hot or sweet, it has high nutritional value. Pepper is rich in capsaicin and cellulose. It can promote fat metabolism and dissolve fat.

Pteridium aquilinum: The cellulose in Pteridium aquilinum can promote intestinal peristalsis and reduce the absorption of fat by the stomach. Chinese medicine believes that bracken is a kind of game vegetable to lose weight, which can strengthen the spleen, eliminate phlegm and eliminate dampness.

Lettuce: Lettuce is a kind of food, because it contains water and a lot of fiber. The green leaves outside lettuce are the most nutritious.

Konjac: Konjac contains a lot of dietary fiber and water, and there is also a mineral called glucose mannan dietary fiber. Glucose mannan can't be decomposed by digestive enzymes and can't be used as heat. In other words, konjac is a food with almost no calories. It can be said that Amorphophallus konjac will never get fat. Eating Amorphophallus konjac will have a strong sense of fullness, which will naturally inhibit the intake of other foods. However, the nutrition in Amorphophallus konjac is not comprehensive and it is impossible to eat Amorphophallus konjac all the time.

Fruit:

Pineapple: The secret of losing weight of pineapple lies in its rich juice, which can effectively hydrolyze fat. Therefore, in summer, you can effectively mix pineapple with food, or drink pineapple juice every day, but don't overdo it, and don't eat raw pineapple. First, it is easy to reduce the taste and stimulate the oral mucosa. Second, it is easy to cause bromelain allergy and itchy skin. The way to avoid this situation is simple: peel the pineapple, slice or dice it, soak it in light salt water for half an hour, then rinse it with cold boiled water to remove the salty taste, and then you can enjoy the fresh and delicious pineapple with confidence.

Grape: Both grape juice and wine contain resveratrol, which is a natural substance that lowers cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.

Apples: Although the calories of apples are not low, they are rich in vitamins and minerals, high in cellulose and pectin, and have a very good lipid-lowering effect. It is suggested that dieters can choose apples to eat fruits. Apples can also reduce low-density cholesterol in human blood and increase the level of high-density cholesterol beneficial to cardiovascular system.

Oranges: Oranges contain natural sugar, rich in fiber and low in calories. They are the best choice to replace candy, cakes and biscuits.

Grapefruit: The acidic substances of grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, it is also rich in vitamin C, a grapefruit is about 100 mg, which can not only eliminate fatigue, but also beautify the skin. The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on the grapefruit, and the sour taste will be neutralized immediately!

Banana: Banana is rich in dietary fiber, vitamin A, potassium and so on. It has the functions of strengthening tendons, diuresis and softening stools. In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.

Kiwi: Also known as kiwi fruit, it has the highest dietary fiber and rich potassium content, which can really make it on the list of slimming fruits. Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match with meat dishes. The kiwi fruit with slightly sour and sweet taste has the miraculous effect of preventing constipation, helping digestion and beautifying skin.

Lemon: The sour taste of lemon is mainly citric acid, which is an essential substance in the process of promoting heat metabolism and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known, and its function of promoting intestinal peristalsis is often used as an auxiliary diet for people who lose weight.

Pear: Wash pears and eat them raw with skin, which can increase fiber and get a variety of vitamins. A crisp and juicy pear contains only 50 calories and the fat is less than 1 g.

Melon: A bowl of melon cut into small pieces contains more beta carotene than half a cup of orange juice, and vitamin C is equivalent to half a cup.

Orange juice: It contains only 40 calories and less than 1 g of fat.

Fat from the mouth-diet therapy for losing weight

Excessive food intake is the root of all evils of obesity. Therefore, a balanced diet, a balanced diet and control of excessive appetite are the basic skills and the most important conditions for losing weight. You can't lose weight if you can't. Dieting to lose weight is not hungry, but a balanced diet with low calories. As long as you eat the right things, you can still eat until you are full and not fat. Friends who want to be flexible, healthy and live long should work hard on a low-calorie diet. For example, reduce the intake of oil and fatty foods and starch sugar to reduce calorie absorption. As for losing weight, it varies from person to person and from goal to goal. For example, athletes in bodybuilding competitions strictly eat half a bowl of rice every day for one month before the competition, only eating carrots and boiled vegetables, and effectively lose weight within two weeks.

Tomatoes-a simple way to lose weight

Tomatoes are almost all made of water, with strong satiety and low calories (30 calories per 200 grams), which is more suitable for weight loss. But tomatoes have no other nutrition except vitamin C, so the best way to lose weight is: eat breakfast and lunch, pay attention to nutrition as much as possible, with an average of about 600 calories per meal; Change the dinner to tomatoes. In this way, you can easily keep the daily calorie at around 1400.

Apple hell diet

This diet, which is worse than death, is considered to be the most effective one, but few people can succeed. The method is to eat only apples for three days, and raw food, barbecue, juicing and soup are optional, and the number is not limited. If so, it can be reduced by 3 to 5 kilograms in three days. However, it should be noted that you can only eat it twice every 7 days, and you can't eat it for more than 3 days at a time, otherwise you will be malnourished or even anorexia at any time. Eat porridge or vegetables after 3 days, and you can start a normal diet when you get used to it!

Cheese-a quick diet

If you have an important date in a week and want to lose 5 kilograms to be a bridesmaid or attend a grand occasion, this fast weight loss method is the most suitable. The following menu should be followed for 7 consecutive days, with details as follows:

Breakfast: 2 cups of water (drink as soon as you wake up), 200 ml of vegetable juice, 40 ml of enzyme drink (such as Yakult).

Lunch: 500g cheese, 40ml mixed enzyme drink.

Dinner: Same as breakfast.

Although this method is effective, it is difficult to succeed. It is easy to overeat after dieting, but it is not worth the candle. Dieting should have strong willpower, pay attention to the recovery of the body after dieting, and don't use it unless you have to.

become weightless

Slow work, lean meat and drink water to lose weight: this method, combined with a large amount of water intake, can make you lose at least five kilograms a month, eliminating the trouble of counting calories and the regret of abstaining from eating. (1) Eat light food and less salty food (it's the same for both vegetarian and vegetarian foods).

(2) Eat as slowly as possible, and the actual time should be at least 2-3 times slower than your usual speed (for example, 10 minute becomes 20-30 minutes).

(3) Be sure to drink 300ml boiled water before eating and a sip of tea (or water) after eating.

(4) Eat vegetables first before eating.

(5) Once you are full, stop immediately. Don't insist. Rinse your mouth or brush your teeth immediately after meals.

Chewing slowly, coupled with the satiety of tea (water), can reduce your food intake by more than half, while taking care of nutrition and health. Sweets and ice cream can also be eaten as usual! It's just that the fullness in your stomach usually makes you unable to eat anything.

Natural lemonade diet

This diet is the most popular "housewife" diet in Japan, and it is very effective. It's time to lose weight in summer. The way to lose weight is as follows:

(1) Add half a lemon juice to a liter of water and put it in the refrigerator. (It is easier to have a refreshing feeling when the temperature is low)

(2) Drink at least three liters of lemonade every day. You don't need to go on a special diet or eat snacks, but you must always replenish lemonade.

(3) It is necessary to cooperate with the daily exercise of 15 minutes, not necessarily lasting, and the dispersion time can also help to sweat (eliminate harmful substances in the body).

Lemonade can quench thirst and dilute the desire to eat, so it can effectively inhibit improper diet, and with a total of *** 15 minutes of exercise every day, the effect will be very significant.

Banana lose weight

The dietary fiber contained in bananas can stimulate the peristalsis of the stomach, and the stool is not only soft, but also smooth when excreted. The nutritionist pointed out that if you don't eat anything but honey bananas, the calories are much lower than dinner, and you will naturally lose weight. But with such a rapid weight loss, the body is often not ready for adjustment. If you lack protein, minerals and other nutrients that your body needs for a long time, you will gradually notice that your spirit is getting worse, your resistance is getting weaker, and your body will send out a danger alarm, which is worthy of vigilance.

Lemon vinegar lose weight

A lemon vinegar can lose weight and beautify, and it is best to juice with skin, which is the most nutritious. Lemons are durable and easy to store. Rich in vitamin C, it can prevent gum swelling and bleeding, reduce the probability of black spots and freckles, and has a certain whitening effect. Lemon peel is also rich in calcium. Lemon and vinegar have the same weight-loss effect, so it seems that lemon vinegar can really maintain beauty and is also a healthy food. Having a drink after dinner will make you more energetic and beautiful. But the acidity of lemon and vinegar is very high, and drinking too much on an empty stomach will hurt your stomach. Don't be careless when trying.

Watermelon lose weight

Watermelon can induce diuresis, help digestion and eliminate edema. The water content of watermelon is really not comparable to that of ordinary fruits. Watermelon is more than 94% water, which can help eliminate excess water in the body, maintain normal renal function and eliminate edema. The amino acids in watermelon have diuretic effect, but not frequent urination. On the contrary, it increases your urine volume, and the toxins in your body can be discharged smoothly, and your metabolism will naturally be fine. For dizziness and fatigue caused by drinking, it has a good hangover effect.