1, a cup of skim milk in the morning and evening, one hour before going to bed at night; Blanch Chinese kale in hot water, put it in the refrigerator to cool, and add soy sauce and mustard to cool it. A cup of yogurt every day, if the shelf life is short and the production date is within two or three days, drink it as soon as possible.

→ principle: calcium deficiency is easy to produce fat, supplement calcium, burn fat and inhibit its production.

2, a spoonful of virgin olive oil in the morning and evening.

→ Principle: Inhibit gastric peristalsis.

3, the staple food should eat brown rice, carrot paste, yam, potatoes, pumpkins, taro.

→ Principle: Among rice, steamed bread and cakes, the content of dietary fiber and vitamin B in brown rice is the highest, while the content of polyamines is relatively low, resulting in less fat. At the same time, the content of potassium in rice is high (an indispensable trace element for human body), and carrot paste can prolong satiety.

4. Eat 40 pistachios every day, and choose the ones with yellowish skin and green flesh that can't be closed.

→ Principle: Oleic acid in pistachios can easily make people feel full and avoid eating too much. Moreover, pistachios are low in fat and calories, and they are really good body shaping products.

5. Chicken, duck and lean beef are suitable for meat; Among fruits, apples, oranges and cantaloupes have the least sugar content.

→ Principle: A small amount of fat can inhibit gastric peristalsis and small intestine peristalsis and prolong satiety. Moreover, lean beef of chicken and duck meat has high protein content and little fat content.

6, Mediterranean diet: pizza+salad+peas+red wine.

→ Principle: Following the Mediterranean diet, the risk of diabetes is reduced by 40℃.

7. Eat fresh fruits and vegetables in season.

→ Principle: Only fresh fruits and vegetables in season are rich in vitamins, minerals and antioxidants (delaying aging).

8. Eat lotus leaves (lotus leaf porridge, lotus leaf wrapped meat, lotus leaf juice).

→ Principle: Inhibit fat absorption.

[method]

1, simple processing. Follow the order of mixing, boiling, frying and frying, mix as much as possible and keep as many nutrients as possible.

2. Control "iron" and eat less animal liver, blood and meat. It is recommended to eat 3-4 times a month.

→ Principle: Too high iron content is prone to diabetes.

3. Use small containers or shallow plates to hold food.

→ Principle: When faced with more food, we will unconsciously eat a lot.

4, eat a single color of food, reduce appetite, naturally eat less.

→ Principle: Colored food makes people feel happy and will eat a lot unconsciously.

5, walk for at least 30 minutes, go flat, and keep the heart rate at around 130 times/minute, because it takes 20 minutes to start burning fat.

→ Note: For those over 50 years old, the heart rate will decrease by 10 beats/min with each increase of 10 years old.

→ Note again: After the amount of exercise reaches the standard, the heat is still consumed within 24 hours. In other words, your body is losing weight when you sleep! Isn't it great and happy? Don't act quickly!

6. The best sleep time is 23:00-7:00, and the healthy sleep time is 6.5-8.5 hours. Sleeping too much makes you fat.