1, which helps to burn calories.
1. Breakfast article
Even dieters should never treat their breakfast badly, for fear that steamed bread is too high in calories, it is better to replace it with whole wheat food.
rolled oats
It is rich in dietary fiber, low in calories per unit weight, easy to feel full and comprehensive in nutrition-oatmeal is definitely the best staple food choice for dieters. Buy plain oatmeal, mix it with milk, honey, cardamom or cinnamon powder, and prepare oatmeal meals with different flavors for yourself ~ forget the instant oatmeal with sugar and milk powder, it's a high-calorie diet!
Rye biscuit bread
The unattractive rye food is a good food to lose weight ~ replacing refined wheat food with whole wheat food can reduce the accumulation of abdominal fat and obtain richer nutrition.
Eggs (of hens)
When you are hungry, eating an egg or other egg-like food can quickly get satiety and rich high-quality protein. Each egg has only 75 calories, but it contains 7g of high-quality protein. If you have high blood fat, you can only eat egg white, not protein ~
grapefruit
Grapefruit contains a lot of soluble fiber, which can prolong digestion time and increase satiety; Moreover, grapefruit contains magical fat-soluble substances to help the body burn fat better. Grapefruit is rich in vitamin C, so that you can keep an abundant experience all day. Adding half a grapefruit to breakfast will bring you a different weight loss effect ~
Add food
Your appetite is super good. You are hungry at 10:30 in the morning. Some nuts are just right! Nuts are rich in dietary fiber, protein and heart-healthy unsaturated fat, so moderate consumption of nuts can reduce body weight and blood cholesterol. Experts suggest that eating nuts with shells will be time-consuming and laborious, and eating less and slower.
3. Lunch article
You can eat some meat food at lunch to ensure enough high-quality protein. As long as you control your intake, you don't have to worry about getting fat!
Chicken and fish
Pork, beef and mutton are obviously too high in calories and are not suitable for people who lose weight. Chicken and fish with less saturated fatty acids are good choices ~ ~ Animal-derived protein can provide all amino acids for the body without worrying about malnutrition. Fish is rich in omega -3 and omega -6 unsaturated fatty acids, which is good for the heart!
pepper
Pepper can promote appetite, but at the same time it can also speed up the metabolism of the body, thus promoting fat burning. In the short term, the effect of pepper slimming will not be too obvious, but long-term persistence in eating some peppers will interfere with appetite, so naturally you won't eat so much!
sweet potato
Replacing rice and steamed bread with sweet potatoes of the same weight can reduce the calorie intake by half. Sweet potato contains β-carotene, vitamin C, potassium and dietary fiber, which is more conducive to gastrointestinal movement. Moreover, there are various cooking methods of sweet potato, which can be baked directly or eaten with low-fat cream or cheese. It is also a great diet food ~
4. Afternoon tea articles
cinnamon
Cinnamon powder is a commonly used seasoning material for baking products. It smells fragrant and is an important ingredient in Chinese and western cooking. Cinnamon has the functions of stabilizing blood sugar and reducing blood lipid. Adding a little to coffee, tea and yogurt can not only make food fresh, but also will not increase any calories.
green tea
If you are worried that you can't sleep at night after drinking coffee in the afternoon, it is better to change it to "green tea time". Green tea is rich in a substance called catechol, which can accelerate the metabolism of human body and burn abdominal fat at the same time.
Dinner article
You can eat less at dinner. If you want to get rid of this small fresh meat completely, you must refuse the invitation of your friends and the worm in your stomach, otherwise overeating at dinner will completely ruin your slimming plan ~ The choice of ingredients for dinner can be mainly beans and vegetables, so as not to add too much burden to your body!
bean
Beans are phytophagous foods, rich in protein and dietary fiber, which can quickly increase satiety and take a long time to digest. In other words, eating beans can reduce calorie intake, increase body calorie burning, and there will be no uncomfortable hunger ~ especially suitable for dieters' dinner recipes!
Soup food
We really should learn from our sisters in the south and have soup first. Stick to such a good habit, and your figure will naturally not go out of shape ~ The material of soup can be completely decided by you. Chicken, bones, vegetables, tofu and some materials with the same origin of medicine and food can be added, so don't worry about malnutrition!
2. A coup to lose weight after the holiday
1, drink plenty of boiled water
A study in the American magazine Obesity found that drinking a glass of water before meals can reduce 2 kilograms in three months. In this study, 48 people aged 55-75 were divided into two groups. One group drank 500cc of water before meals. After three months, the drinking group lost 7 kg, while the drinking group lost only 5 kg. Moreover, the weight loss rate of the drinking water group is faster, and it only takes 5 weeks to lose 4 kilograms, while it takes 9 weeks for the drinking water group to achieve the same effect. Follow-up also found that the subjects who kept drinking water before meals not only did not gain weight again, but also lost weight again.
Drinking boiled water can maintain normal metabolism, eliminate waste and promote internal circulation. Many nutrients in food also need to be dissolved in water to be absorbed and utilized. However, modern people are used to drinking sugary drinks, and even have the myth that drinking drinks equals supplementing water, which not only easily leads to chronic diseases such as obesity, metabolic syndrome and pancreatic cancer, but also affects children's development.
Step 2 eat whole grains instead
Unrefined whole grains are rich in dietary fiber, which can increase satiety and help control weight. It is suggested that the staple food should be brown rice, or purple rice, whole oats and whole millet. And then add a lot of vegetables. It is suggested to choose fruits with low sweetness, such as apples, guavas, tomatoes and kiwis. For meat, it is recommended to eat fish with low fat content and peeled chicken breast.
3. Eat less processed food
For example, eat fresh meat instead of sausages and meatballs, and eat fresh fruits and vegetables instead of kimchi or fruit and vegetable juice. Processed food usually contains starch, seasonings and additives, and the ratio of oil, sugar and salt is high. In addition, when cooking, try to steam and boil water to avoid cooking methods with high oil, sugar and salt, such as frying, sweet and sour, and sauce explosion. Keep more natural nutrients and let the tip of your tongue feel the original flavor of food.
4, insist on eating breakfast
Be sure to eat breakfast to avoid the basal metabolic rate becoming lower, and the weight should be 7 or 8 minutes full to avoid overeating out of control. Don't eat for 3-4 hours before going to bed. In addition, if you watch less computer or TV when eating, and you are distracted when eating, thinking that you are not full and eat too much food, it is difficult to generate satiety information in your brain.
Extreme methods such as hunger, fasting, high protein, single food and meal replacement may not have a good slimming effect. Maintaining good diet and exercise habits is the longest way to control weight.