1, what's for slimming dinner?
(1) beans
Beans can make you feel full. The latest research shows that beans are more helpful to remove abdominal fat. The secret lies in soluble dietary fiber. Scholars at Wake Forest University pointed out that if you ingest 10g of soluble fiber every day, visceral fat will decrease by 3.7% after five years. People who eat beans and are prone to flatulence can choose to eat at noon.
(2) Red pepper
Capsaicin in fresh red pepper can accelerate metabolism, thus reducing fat accumulation. Experts suggest eating red peppers in moderation at night to avoid affecting sleep.
(3) Cool green leafy vegetables
Eating more green leafy vegetables, especially cold salad, can make you eat less high-calorie food. A study by Pennsylvania State University shows that eating salad at the first course of every meal can help you consume 12% less energy.
(4) vinegar
According to the director of the Nutrition Department of Arizona State University, the acidic substances in vinegar will hinder the digestion of starch, thus reducing the energy intake per meal. Every meal 1 spoon vinegar can reduce the total energy intake of 200-275 kcal per day.
(5) coarse grains
Coarse grains are rich in dietary fiber. If you are afraid that dinner is not easy to digest, drink a bowl of thick eight-treasure porridge, which is both slimming and nutritious.
2, weight loss dinner precautions
Eating habits are closely related to health. We should find and change common unhealthy eating habits at any time according to our personal situation, and develop different, diversified and nutritious eating styles.
(1) Too greasy and too sweet is a no-no.
Eating a lot of high-fat dishes often may cause abnormal lipid metabolism, which may lead to atherosclerosis and coronary heart disease over time. Excessive intake of food containing high protein will increase the metabolic burden of gastrointestinal tract, liver and kidney, and at the same time, the blood sugar level is at a high level, and excess energy is stored by the body, which will lead to hyperlipidemia, diabetes and obesity. Therefore, don't often eat too greasy and sugary dishes for dinner.
(2) We should advocate more vegetarianism and less meat.
Eat vegetarian food for dinner, and increase the intake ratio of nutrients such as vitamin C and carotene and dietary fiber. If too much protein food can't be absorbed, it will stay in the intestine and deteriorate to produce ammonia, hydrogen sulfide and other substances, which is easy to induce digestive tract tumors.
(3) It is not advisable to eat fast food often.
Many "white-collar workers" often need to work overtime after work. When dinner is not available, they have to deal with it through fast food takeout, convenience store lunch and self-purchased food. Although the food intake is not large, it is often accompanied by simple drinks with high protein, high cholesterol and high sugar. The effect of a full meal is not only bad for digestion, but also increases the burden on the gastrointestinal tract.
(4) Not eating staple food leads to nutritional deficiency.
In hot weather, many people don't eat staple food for dinner because of their poor appetite, and some dieters only eat fruits or cold vegetables. Carbohydrate is the main source of human energy, and not eating it at all is harmful to health, especially for the elderly.
(5) Cold food instead of rice is easy to hurt the stomach.
Some people use cold food or cold beer instead of dinner, which is very bad. Excessive intake of cold food can only make people feel cool temporarily, and has no effect on satiety and nutrition. Because most of the intake is water and sugar, large intake will lead to spleen and stomach dysfunction, anorexia, abdominal distension and abdominal pain. If cold beer is accompanied by more meat barbecue, gout may also be induced.
How about losing weight without dinner?
According to observation, most of the reasons for getting fat without eating dinner are the following two taboos, which lead to weight loss failure. Therefore, before you decide not to eat dinner to lose weight, you'd better know your endurance before making a complete plan.
(1) working pressure is too high
After a busy day, dinner may become the only time in your day when you can relax and enjoy your life. If you are told not to eat dinner at this time, it is really cruel and a little sorry for yourself. Don't forget, mental and emotional health is more important than slim figure.
(2) Insufficient gastrointestinal endurance.
If you don't eat dinner and don't go to bed until one or two in the morning, if you start with Chinese food, your stomach has been hungry for nearly ten hours, and people with bad stomachs may have stomachache and stomach acid. At this time, whether you continue to lose weight without eating or sleep for your stomach, it is not good for your health.
4, weight loss contraindications
1, no breakfast
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
2. It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
3. No high-calorie snack
Night owls always stay up until two or three in the middle of the night. It's already seven or eight hours before dinner time. They must be hungry. Instant noodles, potato chips and snacks have appeared one after another, which is quite enjoyable. After filling their stomachs, they climbed into bed. How can this not be fat? Stop living like this! Bian Xiao suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4, don't ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off, but popsicles on the market also contain a lot of sugar, and the heat is naturally amazing. If you must eat them, you should choose foods that are not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are nutritious and regarded as the most popular diet food, but some fruits have relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cake or dessert.
A small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories.
Singh said, "Many women think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calories consumed are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, you will actually increase your appetite and have the possibility of binge eating. We found that women who only eat one meal gain weight faster. " He suggested that breakfast and lunch should be balanced to avoid being hungry and overeating at dinner.
9, no diet, lack of nutrition.
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and some biscuits for breakfast, a cup of milk and an oatmeal roll for lunch. This has led to malnutrition and other diseases in many people. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. For example, use low-fat cooking methods to cook, choose restaurants that provide healthy food, and participate in activities unrelated to diet. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not cause new troubles because of lack of nutrition.
10, excessive dependence on diet pills is prohibited.
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your body.