1, eat foods that are not fat
1, potato
Potatoes can be regarded as the most nutritious natural slimming food, which contains neither fat nor cholesterol, has low calories (only 265,438+0% of the same weight rice), is rich in soft dietary fiber, and can bring high satiety (satiety is three times that of white bread and six times that of rice with the same weight).
Eating potatoes before going to bed will not only make you fat, but also make you sleep more sweetly, because potatoes are rich in alkaline compounds, which can remove the acidic compounds in the body that prevent tryptophan from playing a hypnotic role. Of course, it is best not to be fried.
2. Organic tomatoes
If you can't keep your mouth shut and still eat, then tomatoes are your savior at night.
Tomatoes are rich in dietary fiber (which can help the growth of probiotics in the intestine) and pectin, which can fill your stomach, stimulate the satiety center of the brain, and at the same time take away acidic metabolic waste in the intestine to help you complete intestinal detoxification during sleep.
Moreover, lycopene, which is unique in tomatoes, also has a powerful antioxidant function, which can repel excess oxygen free radicals and help the skin resist aging. When lycopene works with citric acid, it can also help you lose weight, because citric acid can promote fat burning, while lycopene can inhibit the increase of fat cells.
Especially when staying up late, you might as well eat more tomatoes, because the plant pinecones contained in tomatoes are very similar to human pinecones, which can effectively reduce fatigue.
3. Probiotic yogurt
Don't think eating dairy products before going to bed will make you fat! Yogurt is rich in probiotics, which can inhibit fat accumulation and promote fat decomposition, and has unexpected slimming effect, especially helping to remove lower body fat. Moreover, probiotics can also regulate the balance of intestinal flora, eliminate spoilage bacteria, promote the discharge of toxins, enhance intestinal immunity, and play the role of detoxification and beauty. Nutrition experts suggest that you buy yogurt containing a lot of high-quality probiotics. For example, Mengniu Guan Yi Milk, the only Bifidobacterium in China with a large number of BB- 12, is a good choice.
4, oatmeal
Oats, like potatoes, can help you clear the acidic substances in your intestines that affect sleep, relax your nerves and have a mild sleep effect. First of all, oats can stimulate your body to release an insulin, which can help tryptophan reach the brain, where it is converted into serotonin, telling the brain "it's time to sleep". Secondly, oats will release glucose at a uniform speed during your sleep to maintain blood sugar balance, which can prevent you from having nightmares when you sleep, because research has found that nearly 40% of nightmares are caused by hypoglycemia.
5. brown bread
White bread is not healthy enough and whole wheat bread tastes bad, so try black bread. Black bread is made of wheat gluten, even if you are picky about food, you won't dislike its taste and mouthfeel, and it is also rich in anti-inflammatory factors and dietary fiber, and it can also remove acidic substances that affect sleep in the intestine, which is conducive to the growth of probiotics in the intestine. Make a simple thin sandwich with black bread and cucumber slices, which is healthy and delicious.
6. Bean paste
In fact, soybean paste is the bean dregs left after drinking soybean milk. It is a good ingredient that must not be wasted. It has multiple effects of sleeping, slimming and detoxification.
It is as rich in phytoestrogens as soybean milk, which can make you feel relaxed; It is also rich in oligosaccharides, which can promote the growth of probiotics in the intestine, regulate the metabolism of fat and cholesterol, reduce the deposition of acidic metabolic waste in the body, and help the intestine to detoxify; There are also rich minerals such as calcium, soybean protein and soybean fiber, which are also catalysts for body fat burning. You can cook bean dregs into porridge, or you can add dried fruits such as almonds and raisins, mix well and eat directly. You can also add some cucumbers, break them and mix well to eat together.
7. Energy fruit and vegetable juice
Sometimes you feel hungry is not really hungry, but a sign of lack of water in your body. At this time, drinking a cup of energy fruit and vegetable juice can not only replenish water and relieve hunger, but also slowly release fructose, which has the functions of relaxing nerves and promoting sleep.
Apples, carrots, spinach, celery and corn kernels are all good materials for making energy fruit and vegetable juice. Cut them into small pieces, add some milk, honey and a little ice, and then break them with a blender to drink.
8, coarse grain pumpkin porridge
Traditional Chinese medicine believes that pumpkin is warm, can moisten the lungs and replenish qi, is a good blood tonic, and has special beauty effect on women.
Modern nutrition research also found that pumpkin is low in calories, even if eaten before going to bed, it will not lead to obesity, and it is rich in dietary fiber and pectin, which not only makes you feel full, but also absorbs metabolic waste and carcinogen nitrous acid in the intestine, helping the intestine to detoxify during sleep, and contains a unique trace element cobalt, which can protect the heart.
9. American almond
Many nutrition experts recommend American almond as a snack at night, not only because it is convenient to eat and full, but also because the cell wall structure in American almond will hinder the body's absorption of fat and prevent you from getting fat. In addition, American almonds are rich in tryptophan, which can calm nerves, and magnesium, a mineral that relaxes muscles, can help you improve your sleep quality. If you want to make the taste richer, you can also make "almonds+raw peanuts+raisins" into mixed nuts to eat.
2. Reasons for not being fat.
1, energy density is very important.
All foods have the same calories. But the energy is very different. During the period of losing weight, I suggest you eat more of these foods. At the same time, foods with extremely high water content, extremely low fat content and relatively low carbohydrates will also help you. It can satisfy satiety well, and it can also supplement many trace elements. These foods are green leafy vegetables.
2. Cooking style is very important.
For a simple chestnut, the heat of fresh eggplant is only 2100g/kcal. Made into fried eggplant box or sauce eggplant, the heat is much larger than that of fresh eggplant; However, if you steam the eggplant and make some minced garlic, not only will the heat not increase, but the water will increase, which will give you a good feeling of fullness. Therefore, if you want to lose weight, you need less oil and less salt (because salt will stimulate our appetite and make you eat more).
The distribution of three meals is very important.
People who lose weight generally need to eat as few meals as possible. Because people who lose weight are generally rich in water, easy to digest and absorb, and more likely to be hungry.
3, easy to get fat food
1, chocolate
Almost every girl likes to eat chocolate, but chocolate is high in calories, which can be said to be the first natural enemy for girls to lose weight in sweets. Eating chocolate regularly is most likely to lead to out-of-shape figure. However, the main cause of obesity caused by eating chocolate is not chocolate itself, but overeating and lack of exercise.
What to do: People who like to eat chocolate will not be obese as long as they pay attention to eating in moderation and maintain energy balance by increasing appropriate exercise.
2. Candy
Candy can be described as a killer of losing weight. Candy has a particularly high sugar content, and it is very easy to get fat if you eat it often. Really a natural enemy of girls.
What to do: Amy MM must put an end to eating candy. When you want to eat candy, you might as well eat a fresh fruit, which can not only satisfy your greed, but also promote the body to expel toxins and keep slim.
3. carbonated drinks
Such as soda, cola, root juice soda, etc. The heat is high. Therefore, regular drinking will make people consume too many calories, and it is a matter of time before they gain weight.
What to do: MM who wants to lose weight should quit soda immediately and drink tea instead. Drinking tea can not only burn fat, but also clean the stomach, which is most suitable for losing weight.
4. canned fruit juice
Don't think that canned fruit juice will be low in calories. Although there are not many carbohydrates in canned fruit juice, the sugar content is relatively high, and you will still get fat after drinking it for a long time.
What to do: If you really like to drink juice, you might as well buy fruit and go home and squeeze it yourself. Your freshly squeezed juice is delicious and healthy.
5. Instant noodles
Now many people are too lazy to practice, so simple and convenient instant noodles have almost become the first choice. However, I didn't know that instant noodles were pure calorie food. The calorie of a pack of instant noodles is 470 calories (100g), which is almost equivalent to two bowls of rice. And there is no nutrition, the salt is too high, and it also contains preservatives and flavors that damage the liver.
What to do: Instant noodles are not only easy to get fat, but must be eaten less. Even if you are greedy, you should taste it properly and don't eat too much.