First of all, the best choice: soup or porridge or cereal.
How to eat supper to lose weight? Don't think that convenient instant noodles must be the first choice. Some people may think that instant noodles are convenient and simple, and it is not easy to gain weight after eating them. In fact, instant noodles have high oil content, unbalanced nutrition and high calories. A bowl of instant noodles has 500 calories, and some fried foods have higher fat. For those who want to stay slim, you should avoid them, let alone treat them as midnight snacks.
I suggest you replace these useless midnight snacks with soup or porridge. Whether you cook it yourself, heat it in the supermarket or buy it in a tea restaurant, there are many kinds of porridge and soup with less than 200 calories, all of which are optional midnight snacks. Moreover, the taste of soup and porridge is relatively light, which is conducive to digestion. Moreover, porridge soup contains a lot of water, which is particularly easy to feel full after drinking, and it will not be excessive, with low oil content and low calories and fat. It is the best choice for warm-up and midnight snack.
But I want to remind you that if the soup bought outside is too oily, you must pick up the oil slick before drinking, so as not to get fat after eating too much oil. In addition, the fat of thick soup is higher than that of clear soup, so choose clear soup with less oil and less material.
Sugar water uses rock sugar instead of sucrose.
Try not to add sugar when drinking soup or sweet soup. If it must be sweet, using rock sugar instead of sucrose can greatly reduce calories. If you want to drink sugar water bought directly from outside, you can add some water to dilute the sugar content.
If there are too many ingredients such as glutinous rice balls in sugar water, there will be excess calories. After all, it is good to stay up late in winter to keep out the cold. You don't have to eat too much, but you can also add some health-preserving herbs such as longan, medlar and red dates, which are good for your health.
Brown rice and cereal are best for women to lose weight.
Brown rice and cereals are rich in nutrition. Brown rice is high in fiber, calcium and fat. In addition to high calcium and low fat, cereal is also rich in vitamins A and B, as well as iron and folic acid that women need most. Some cereals are advertised as sugar-free, which is most suitable for women who want to lose weight and supplement nutrition.
Second, note: ≤ 1 bowl
Soup is good, porridge is good, and each time it is limited to 1 bowl, the size of the bowl is the same as that of the rice bowl at home. Don't be too greedy and don't deceive yourself. 1 The calorie of a bowl of porridge is generally below 100 calories, so even if you eat other foods, you should not exceed this calorie.
Third, special advice: 1 hour do not eat midnight snack and do not sleep.
Although these midnight snacks are not high in calories, if you hide by the bed immediately after eating, all the food will be hoarded in your stomach, which will also cause obesity. Therefore, it is recommended that you eat midnight snack 1 hour before going to bed.
The following are some foods introduced by the editor for your reference.
1. Fruit and vegetable juice
Cut apples, carrots, spinach and celery into small pieces, add milk, honey and a little ice, and break them with a blender to make nutritious fruit and vegetable juice. Fresh squeezed juice consisting of 2 kiwis, 4 oranges and 1 green lemon is rich in vitamin C, which is very beautiful.
Mash 1 fresh cucumber, 1/2/ L soybean milk and 3 pieces of mint, and mix them together to make cool cucumber juice. Have a drink when staying up late in summer to relieve summer heat and fatigue.
2. Fish porridge is full
1 bowl/160kcal Most of the fish porridge eaten out of the street is mandarin fish or big fish, both of which are low-fat fish and contain unsaturated fat and low cholesterol, which is good for the heart. Moreover, four fish fillets are only 80kcal, which is much lower than four fat cows (200kcal). Cereals contain sugar, which has a stabilizing effect on the brain, so drinking porridge water can relax people and help them fall asleep.
3. Red bean papaya porridge
Alkaloids contained in red beans can promote large intestine peristalsis, increase urination, reduce constipation and help remove lower body fat. Papaya contains a unique proteolytic enzyme, which can remove the fat accumulated by eating meat. Its pectin component is an excellent intestinal lavage agent, which is conducive to eliminating waste in the body.
4. Banana papaya yogurt
Banana, papaya and high-quality yogurt are mashed together, which is nutritious and can supplement a lot of energy needed by the body.
5. Gouqi tea
A handful of medlar 1 and 3~4 red dates. Take it with boiled water or boiled water. You can add 1~2 chrysanthemums when you are thirsty or angry. Red dates can be cut first.
6. Skim milk high fiber wheat bran
Three tablespoons of wheat bran+half a cup of skim milk/170kcal Many ready-to-eat wheat bran on the market has a high sugar content, so you must be careful when choosing it. Choose sugar-free, milk-free wheat bran, in addition to nutrition, 2 grams of fiber, easy to fill the stomach, do not eat other foods. In addition, milk contains an amino acid called serotonin, which can make the brain rest and relax and make you feel sleepy.