1, healthy breakfast recipes
Monday: low-fat or skim yogurt+almonds
When you don't want to eat breakfast, imagine in the mirror: if you don't eat breakfast this morning, you will overeat at at noon, and you will regret it long after a fat man appears in your mirror! So, if you are in a hurry to go to work on Monday, bring some convenient food, such as low-fat or skim yogurt, and add some long almonds. Store food in advance at home, so you have no excuse to complain that you have no time to eat breakfast.
Tuesday: whole wheat toast+fruit+soybean milk
Do you know that?/You know what? Do you know that?/You know what? If you don't feel hungry when you wake up in the morning, you can stimulate your appetite in the morning through some training. Eat something light at first, such as salty biscuits. You can add a slice of whole wheat toast after you get used to it. Then, try to spread peanut butter or almond paste on the toast. Next, add fruit or a small cup of 100% juice, and the last cup of soybean milk. Before you know it, you will wake up hungry.
Wednesday: whole wheat tortillas+vegetables
Make a quick and healthy breakfast lunch. Put a whole wheat tortilla in the lunch box and add an egg (it is healthier to eat only egg white, of course it is a waste). Radish and spinach can be added to vegetables. If you like, you can add a thick layer of tomato sauce to the tortillas and sprinkle a little low-fat cheese as a decoration.
Thursday: fresh nuts+cereal+fruit
Do you have breakfast at your desk or desk? If so, clean up the doughnuts in the drawer. Change into some healthy snacks, such as canned fruit (preferably canned fruit soaked in natural juice, such as canned pineapple pulp soaked in pineapple juice), dried figs, dried plums, several packets of ready-to-eat cereal, micro-whole wheat food, fresh nuts or melon seeds.
Friday: Banana+Juice+graham crackers.
If you drive to work, you will have enough time to have a healthy breakfast. Before going out, throw the following things into the bag: low-fat cheese, a banana, a small jar of 100% natural juice (about 4 ounces) and a small bag of graham crackers.
Saturday: whole wheat waffles+blueberry sauce
Carefully prepare a delicious and healthy breakfast! Put a cup of frozen blueberries in the microwave oven 1 min, and put two frozen whole wheat waffles in the toaster. Pour the heated blueberry jam and juice on the waffles and sprinkle with a tablespoon of chopped walnuts. This kind of breakfast is very convenient to cook, and it is full and nutritious, which will definitely satisfy you.
Sunday: milk coffee+fruit+whole wheat cereal
Don't sleep until noon and skip breakfast on a relaxing Sunday. Eating or drinking is better than nothing, but it is best to choose a balanced food. If your breakfast is just a cup of milk coffee, you can add some fresh fruit and a whole wheat cereal.
2. Precautions for losing weight at breakfast
1, breakfast must be eaten, one egg (duck eggs and goose eggs can be used instead) (no more than one egg per day)+a small amount of pasta+soybean milk (recommended soybean milk) or milk. You can also eat some vegetable bags.
2, lunch generally eat a small amount of food+some light vegetables+a small amount of meat (shrimp or fish or chicken) or just eat some fruit.
3, dinner is basically the same as noon: a small amount of grain or corn porridge+some light vegetables (eat some fruit after dinner), fruit salad to lose weight.
4. Avoid eating all snacks and things high in sugar, fat and oil during weight loss. Better eat less. For example: chocolate, fried chicken, instant noodles, soft drinks, peanuts, beer, cakes, KFC, McDonald's and so on.
5. Try to eat more vegetables during weight loss. Although you can eat more fruits, you'd better not eat them, because the sugar is too high.
6. Whether eating high-calorie or low-calorie things, enough is enough, so as not to strain the meat.
7. If you are fat, it is strongly recommended to do some healthy exercise that can make you sweat (jogging, skipping rope and cycling must last for more than 40 minutes).
8. Vegetables that should be eaten frequently when losing weight: whole wheat bread, corn, rice (a small amount of 1 ~ 2 each time), eggs, duck eggs, soybean milk, milk (a small amount), apples, unsweetened melons, auricularia auricula, tomatoes, cucumbers, white gourd, bitter gourd, kelp, celery, leek, laver head, tofu, etc.
3. What do you eat to lose weight in spring?
1. wax gourd
Regular consumption of wax gourd can remove excess fat and water in the body and play a role in losing weight.
2. cereals
A British study shows that women who eat breakfast rich in fiber and carbohydrates burn twice as much fat during exercise as women who eat more refined foods (foods with low fiber content). Lisa Dorfman, an associate professor at the University of Miami, said that refined carbide inhibits insulin levels and limits the body's ability to convert fat into nutrients. Therefore, eating more crude fiber cereal can achieve the purpose of strengthening the body.
3. Deep-sea fish
Deep-sea fish can provide a lot of vitamin D and calcium, which is a nutritional combination that people need when they are old. Researchers from Kaiser Medical Group in the United States followed up for 7 years. More than 60,000 women aged 50-79 found that postmenopausal women who took calcium and vitamin D supplements gained less weight than those who took placebos.
Another study shows that if there is not enough vitamin D, people's ability to control their appetite will be weakened. Therefore, it is a good choice to eat more fish with high fat content such as salmon, tuna and sardines.
4. Walnut
Don't eat French fries, enjoy a bag of nuts. Walnuts are rich in omega -3 fatty acids, which can make people feel full for a long time. Australian researchers analyzed the situation of diabetic patients eating low-fat food for one year, and found that people who ate 8- 10 walnuts a day lost more weight and body fat. At the same time, these people's insulin levels have decreased, which helps to control fat storage.
5. Kiwifruit
Nutrition: It contains more than ten kinds of amino acids such as alanine, and is rich in minerals, carotene and vitamins. It is the fruit with the highest vitamin C content ... Nutritional value: Vitamin C in kiwifruit can effectively inhibit skin oxidation and prevent black deposits from being formed due to sun exposure, thus keeping skin fair.
Nutritional bonus: peeled kiwi fruit and cooked with honey and ginger can not only whiten the skin, but also treat indigestion and reduce fat and weight.
6.cherry
Nutrition: contains vitamin A, vitamin B, vitamin C, protein, crude fiber, carotene and mineral elements such as calcium, phosphorus and iron. Nutritional value: Cherry is rich in nutrition, and protein, phosphorus, carotene and vitamin C are higher than those of apples and pears. Regular consumption of cherries can make facial skin rosy, white, wrinkle-free and spot-free.
Nutritional addition: adding a little lemon or honey to juice, the beauty effect is better.