Among all kinds of vegetables, wax gourd, cucumber, Chinese cabbage and beans have the lowest calories. If you want to achieve the same weight loss effect, eating two servings of these vegetables is the same as eating one serving of lentils or garlic sprouts. If you want to choose lotus root, taro and the like, only half of it is enough. Among fruits, watermelon has the greatest weight loss effect. Eat 200 grams of pears, peaches, apples, bananas, oranges and so on. You will get the same calories as eating 750 grams of watermelon. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried apricots or raisins.
Eating more fish is more conducive to losing weight than meat, especially cooked meat. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionist's evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs.
Beans have the lowest calories, so soy products are the first choice for dieters. It's also a good idea to treat bean products as snacks instead of apples. The key to losing weight is to reduce calorie intake. Therefore, choosing some fiber-integrated fruit and vegetable extracts from plants, which are large in volume and low in calories, can well reduce appetite and lose weight while eating.
Conversion formula of partial food calories:
10g edible oil = 250g peanuts and melon seeds = 25g rice or noodles = 50g lean meat = 120g potatoes = 120g fish = 150g tofu = 200g fruit = 500g Artemisia annua = 750g watermelon. The most important thing of dieting and losing weight is to keep your body from consuming more calories, and at the same time, you can metabolize your body and some fat, which will definitely strengthen your confidence. The so-called scientific weight loss refers to scientifically matching three meals, scientifically losing weight, gradually reducing calorie intake, helping the body metabolize fat and letting excess fat metabolize, which is the healthiest way to lose weight.
Monday:
Morning: a small bowl of porridge with a piece of raisin bread;
Chinese food: a boiled egg, a vegetable salad, a bowl of crucian carp radish tofu soup;
Evening: a small bowl of mung bean porridge, a steamed bread, a raw tomato sauce and a raw cucumber.
Tuesday:
Morning: a bowl of rice, pickles and vegetable fiber plus a monkey peach;
China people: one baked bamboo shoot, two, one cold broccoli and one boiled egg;
Evening: a small portion of beef and a bowl of cold seaweed.
Wednesday:
Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;
Chinese food: a plate of roast beef, a vegetable salad and a raw tomato;
Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.
Thursday:
Morning: a cup of coffee, a cake and an apple;
Chinese food: a small portion of chicken, a baked carrot and celery salad;
Evening: a small bowl of porridge and an orange.
Friday:
Morning: a small bowl of porridge with an orange;
Chinese food: a boiled egg, rice, a baked sea fish and mushroom stir-fry;
Evening: Small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.
Saturday:
Morning: porridge and mustard tuber with an apple, plant fiber and water;
China people: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup; ;
Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.
Sunday:
Morning: a cup of coffee, a sandwich and an apple;
Chinese food: a small bowl of rice, a fried potato and shredded green pepper, a raw cucumber and a bowl of seaweed soup;
Evening: appropriate amount of shrimp, one baked tofu, one cold onion and one celery bud. It is the smartest way to lose weight by changing your diet instead of reducing your food intake.
1. Correct bad eating habits
The diet of obese people is mostly automatic and unconscious, lacking thinking and real appreciation. So, I missed a lot of fun I could get from food, often exceeding the calories I should take in.
(1) Fixed feeding time
It is necessary to concentrate on eating at a certain time of the day. Strictly require yourself to regularly ration three meals a day, between 7: 00 and 8: 00 for breakfast, around 0/2 for lunch/kloc, and generally 6: 00 for dinner. And three meals must be eaten early, full at noon and less at night.
(2) Balanced calorie diet
Choose the time and amount of food a day, and then control the amount of food and calories.
Ordinary people tend to consume too many calories unconsciously, so the content of every meal should be carefully considered. I try to eat more vegetables for three meals, because the fiber contained in vegetables is easy to absorb water and expand to increase satiety, and the calories contained in vegetables are less than other foods.
(3) Chew slowly
Physiological function, when enough, will automatically produce the signal of "satiety": "Enough! Enough! I can't eat any more. " This process takes 20 minutes and is quite complicated. The units involved include: hormones in factors such as stomach and small intestine. If you eat fast, you may have eaten too much before the instructions arrive. Therefore, the diet should slow down the eating speed.
There are two ways to slow down eating:
(1) Put down the knife, fork and chopsticks between two bites of food.
Every time you take a bite of food, put the fork down, chew the food well and fully, then swallow it slowly and fork another bite of food. The same is true for eating soup with a spoon, and the same is true for eating with your hands. There should be a pause between your two mouths.
(2) have a rest while eating.
Have a rest while eating. The first break may be only 30 seconds, but you can slowly lengthen the time, one minute, two minutes, and finally the goal is a three-minute pause, which can be used to recall what you just ate and then calmly decide how much to eat. This habit can help you eat less. Experiments on animals show that animals will eat after being interrupted. Even if they are allowed to eat, they don't eat as much at once.
(4) Concentrate on eating Some dieters will do other things while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. This behavior has two disadvantages:
First, linking eating with other activities will inevitably lead to loss of appetite.
Second, if you don't concentrate on tasting food, your body will absorb calories, but you won't feel full.
So when eating, we must pay attention to the process of eating. Enjoy the fun of food, chew slowly, slow down your diet and taste the food.