1, what to eat to lose weight in summer?
1, blueberry
Blueberries contain the most healthful berries. Studies have shown that among the fruits that are often eaten, blueberry has the highest antioxidant content. The fiber content in each cup of berries is 3.6g, which can effectively prevent edible fat from being absorbed. Don't put a few blueberries on a whole bowl of cereal. Eat a whole bowl of blueberries, sprinkle some cereal on it, and add some milk or yogurt. It must be delicious
2. Apple
Eating apples has many benefits. An apple a day can also help you lose weight. Eating an apple before dinner will consume less calories than eating other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full. In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon, and heat it in the microwave oven for one and a half minutes.
3.pomegranate
Pomegranate is not only rich in folic acid and antioxidants that can prevent diseases, but also a low-calorie and high-fiber food, so pomegranate can satisfy your desire to eat sweets without affecting your diet. Put raw pomegranate seeds on the table as snacks instead of nuts in the salad.
4. Avocados
Don't be scared by the fat content in avocados (about 29 grams each), which is why they appear on the list of diet foods. This heart-healthy unsaturated fatty acid contained in avocados will increase satiety and make you eat less. The calorie content of avocado is really not low, so it is best to pay attention to the amount added. A simple way to eat: try a vegetable salad made of guacamole.
5.sardines
Sardines are rich in protein and omega-3 fatty acids, which can maintain body muscle mass. Moreover, the characteristics of low mercury content and high calcium content make this small fish very suitable for pregnant women. If you don't like the taste of this fish, soak it in milk for an hour and it will have no taste at all. In all recipes based on anchovies, sardines can be used instead of anchovies. Or mix the whole sardine with onion foam, fresh spices and chopped persimmon pepper, put it on rye bread or black bread, and add a slice of cheese to bake.
6. Salmon
Fish oil is not only good for heart health, but also helps to reduce waist circumference. Omega-3 fatty acids can improve insulin sensitivity, help to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes. You don't need to do much to enhance the flavor of salmon. The simpler the better. Marinate with salt and pepper, then add two tablespoons of oil and fry 65438+ on each side for 0 to 3 minutes.
7.steak
Beef is known as the "diet destroyer", but in fact, eating beef helps to lose weight. Studies have proved that when women go on a diet, they lose weight by eating red meat (beef and mutton, etc.). ) than not eating the same calories. Protein in steak helps to maintain muscle mass during dieting. Suggestion: Try to eat local organic beef, which is healthier and more environmentally friendly. Roast 4 ounces of beef tenderloin or tenderloin, slice it, put it on salad, or mix it with vegetables. It's delicious, too
8.olives
A cup of raw olive contains 34 calories, about 1.3g fiber, and is rich in iron and calcium. If you are not used to the taste of olives, you can choose to eat spinach, which is also rich in nutrition, especially the iron content, and of course tastes better. Chop raw olives and mix with cooked black beans. Or cut into thin strips, add a little broth to cook, and then add a few thin slices of oranges to the cooked dish.
9.olive oil
The healthy fat contained in olive oil can increase satiety and improve appetite. Olive oil not only has slimming effect, but also has anti-inflammatory effect. Sprinkling a small amount of olive oil in salad can increase the antioxidant capacity of vegetables. Or mix a few teaspoons of olive oil, fresh basil oil and sweet and sour garlic in noodles.
10, Chili
Pepper can promote metabolism. Eating Chili peppers will make your body burn calories for another 20 minutes. Fill pepper with quinoa and tomato sauce, then bake until the color is almost black, peel off the black skin and make pepper meat into sauce. Then, mix the noodles with Chili sauce, or add some red peppers to any meal you like. Girls in Sichuan like to eat spicy food, which is also a place for beautiful women.
1 1, almond paste
People who eat almond paste with white bread will not have a sudden increase in blood sugar, only white bread will. The higher the blood sugar content rises, the lower the decline; This decline will lead to hunger and overeating. In addition, changes in blood sugar will stimulate the body to secrete insulin, thereby increasing abdominal fat. Try using almond paste instead of peanut butter in sandwiches, or make a vegetable dip: mix 1 tbsp almond paste and 2 tbsps skim yogurt. Or add a piece to the oatmeal to taste and add protein.
12, Parmesan cheese
Women who insist on eating one serving of milk or cheese every day for a long time are less likely to gain weight. Advocates of low-fat dairy products have not benefited from it. The content of * * * conjugated linoleic acid in full-fat dairy products may be more, and * * * conjugated linoleic acid may help to burn fat. How to eat: Grind Parmesan cheese and sprinkle it on roasted vegetables. Or as a snack with apples or pears, each time 1 oz.
2. Summer diet
One or three colors of wax gourd shreds
Ingredients: wax gourd, carrot and green pepper.
Seasoning: salt, monosodium glutamate, salad oil, starch.
Exercise:
1, wax gourd, carrot and green pepper are shredded, blanched with warm oil and fished up for later use.
2. Blanch all vegetables with boiling water to get rid of greasy.
3, put a little oil in the pot, add all the ingredients to stir fry, and thicken after seasoning.
Efficacy: Wax gourd is sweet and light, slightly cold, and has the effect of diuresis and detumescence. If you can eat with skin, the effect will be better. Eating wax gourd often can remove excess fat and water in the body, so it can play a role in losing weight.
Second, stir-fry leeks with shredded yellow throat.
Ingredients: leek, yellow throat, carrot
Seasoning: salt, monosodium glutamate, salad oil, starch.
Exercise:
1. Wash leek, cut into sections, wash yellow throat and carrot, and shred.
2. Blanch all the raw materials with boiling water and pick them up for later use.
3. put a little oil in the pot, stir-fry all the ingredients together, season and thicken the starch.
Efficacy: In addition to being rich in calcium, phosphorus, iron, protein, vitamins and other nutrients, leek also contains a lot of fiber, which can enhance the peristalsis of the gastrointestinal tract, accelerate the discharge of excess nutrients and excess fat in the intestine, and eliminate the fat on your stomach.
Third, braised chicken fillet with kelp.
Ingredients: kelp, chicken breast, red pepper, green pepper, onion and ginger.
Seasoning: salt, monosodium glutamate, salad oil, broth, starch.
Exercise:
1, kelp is boiled, washed and cut into strips, red and green peppers are seeded and cut into strips, and boiled in boiling water.
2. Slice the chicken breast, season it with proper amount of salt, monosodium glutamate and starch, blanch it in an oil pan, and pick it up for later use.
3, put a little oil in the pot, add chopped green onion, stir-fry Jiang Mo, add broth, and add all the ingredients to stew for 3 minutes. After seasoning, thicken with starch and serve.
Efficacy: Kelp can clear away heat and promote diuresis, and has the effect of removing fat and lowering blood pressure. Contains a variety of minerals and vitamins, can reduce the deposition of fat in the heart, blood vessels and intestinal wall, and is a good product for reducing fat and weight.
Fourth, fried white leaves with auricularia auricula.
Ingredients: Auricularia auricula, Louvre, red pepper, green pepper and ginger.
Seasoning: salt, monosodium glutamate, salad oil, starch.
Exercise:
1, soak auricularia auricula in warm water, wash and cut into large pieces. Seed red and green peppers and slice them. Slice ginger for later use.
2. Blanch the fungus and red and green peppers with boiling water and pick them up.
3. Wash venetian blinds, cut into large pieces, and blanch it quickly with boiling water.
4, put a little oil in the pot, add ginger slices and stir fry, add all ingredients and stir fry for 2 minutes. Thicken with starch after seasoning.
Efficacy: Auricularia auricula is sweet and cold, with high protein, low fat, multi-fiber and multi-minerals. It is a famous vegetarian food. Auricularia auricula also contains a polysaccharide substance, which can reduce blood lipid and cholesterol and effectively inhibit the formation of obesity.