1, what's for lunch?
Lunch time-about 12: 30.
After intense work or study in the morning, the energy and nutrition obtained from breakfast are constantly consumed, which needs to be replenished in time to provide energy for work or study in the afternoon. Therefore, lunch plays a connecting role in three meals a day.
2. Diet order to lose weight
1. Eat vegetables first. Foods with low calorie density should be eaten first. Foods like vegetables are not only low in calorie density, but also high in dietary fiber, especially dark and bright vegetables, which are rich in vitamins and minerals. The cooking method of vegetables should be boiled or boiled as much as possible, and don't put too much oil or dried meat.
Step 2 eat soup and vegetables
You can drink some soup to help the vegetables you just ate feel full; But remember, when you lose weight, don't drink too much thick soup rich in starch and oil, and try to choose clear soup.
3. Eat more fish, meat, eggs and other foods rich in protein.
At this time, your stomach is almost half full, so you can eat some high-protein food to supplement your daily protein. But remember, these foods can't be cooked in high-frying, frying and roasting during weight loss, and the calories are too high. It is suggested that these high-protein foods should be cooked by halogen, steaming and stewing.
Step 4 eat rice
Most people in China are used to eating white rice, but the GI (glycemic index) of white rice is high, which is easy to raise blood sugar. Finally, choosing to eat white rice can delay the rise of blood sugar. And at this time, I shouldn't feel very hungry, and I won't eat too much high-starch food at once.
It should be emphasized that dieters can't help eating starchy food, so eating at last can not only balance their diet, but also reduce their calorie intake. Finally, it is suggested that if conditions permit, replacing white rice with whole Gu Mi or brown rice oatmeal will be more helpful for weight control.
Step 5 eat fruit
Many people think that eating fruit before meals can help digestion, but from the perspective of dieters, fruit is eaten last, because fruit contains monosaccharide, and many fruits are high in sweetness and belong to high GI food. If you eat fruit on an empty stomach, it is easy to raise blood sugar and stimulate insulin secretion, which is not conducive to weight loss. When losing weight, it is recommended to choose fruits with low sweetness, such as apples, guavas and tomatoes.
6. Drinking time
Drinking tea or coffee scientifically one hour after a meal can achieve a certain weight loss effect. Drinking a cup of tea or coffee an hour after a meal will help digestion and promote fat burning. Tea should be light tea such as chrysanthemum tea.
Diet 1: spaghetti with mushrooms and spinach
Ingredients: tricolor spiral noodles100g, mushrooms100g, spinach100g, sliced ham 50g, half onion, 3 cloves of garlic, whipped cream100g, salt 2g and white pepper 2g.
working methods
1, put enough water in the pot to boil, add 5 grams of salt and a few drops of olive oil, add three-color snail noodles, cook them according to the time indicated on the packaging bag, and then take them out and drain them for later use.
2. Slice onion, garlic, ham, mushrooms and spinach.
3. Add olive oil to the hot pot, add onion and minced garlic and stir fry until the oil temperature is high, then add mushrooms and stir fry until soft.
4. Pour in whipped cream, and then add water to boil.
5. Add three-color snail noodles and spinach, season with salt, stir-fry for 1 min, then sprinkle with minced ham and white pepper and mix well.
Diet 2: Fish fillets with asparagus.
Ingredients: potato, grass carp, tomato, asparagus, Toona sinensis bud, red pepper, chocolate sauce, eggs, tomato sauce, salt, sugar, pepper, cooking wine, starch and ginger.
working methods
1. Cut grass carp into large pieces and marinate with salt, pepper and cooking wine. Cut the potatoes into large pieces and cook them in the microwave for 8 minutes.
2. Dice tomatoes, shred red peppers, and cut asparagus into long sections.
3. Add a little salt, starch and egg paste, paste the fillets, put them in a 50% high oil pan, fry until golden brown, and drain. Put it in the microwave oven and simmer for 3 minutes until cooked.
4. take out the potatoes and twist them into mud with fresh-keeping bags. Mix them with salt, pepper, butter and chives. Pat mashed potatoes into small cakes, put them on a plate, put three asparagus in turn, and rack two fish fillets.
5. Leave the oil in the pan, stir-fry Jiang Mo, add diced tomatoes and a little tomato sauce, add sugar and salt to make a thick juice, pour the thick juice around the plate, squeeze the chocolate sauce, and decorate the fish steak with shredded red pepper and Toona sinensis buds.
Summary: If you eat fast, it will slow down the digestion and absorption process of food nutrition in gastrointestinal tract, thus affecting the normal exertion of mental or physical work ability in the afternoon, and making you obese quickly.
3. Scientific methods to lose weight
You can lose weight by sleeping.
The main cause of obesity is insufficient secretion of growth hormone in the body. Growth hormone, abbreviated as HGH, is a natural hormone secreted by human body. Its main function is to promote the growth of bones and muscles, and at the same time accelerate the burning of body fat. The secretion of HGH will decrease with the increase of age, and will decrease rapidly after the age of 30, so the closer you get to middle age, the more bloated your body will be, and it will be difficult to maintain and even deform. Even if you keep your eating habits at the age of 20, it is still difficult to maintain your weight.
HGH is secreted only at night, especially after 90 minutes of sleep. When the human body is sleeping, its function tends to be slow, but its metabolic function will continue, and the accumulated heat in the body can also continue to burn. The younger and healthier people are, the more active their cell metabolism will be and the more energy they will consume during sleep. So you can lose weight by sleeping.
A variety of foods can help you sleep.
Many foods can help sleep. For example, milk contains tryptophan, which can promote the secretion of serotonin by brain nerve cells and make people sleepy. There are also some snacks that can promote sleep. According to nutritionists, you can eat sunflower seeds before going to bed, which can play a calming role; Eating mulberry, longan, jujube, lotus seeds, walnuts, honey and apples are all good sleep AIDS; In addition, drinking millet porridge for dinner is very helpful for sleep.