First, summer diet food
1 oatmeal
Oats are not only higher in protein than rice, corn, millet and other cereals, but also rich in vitamins E and B .. In addition, oats are rich in dietary fiber, which can not only provide a strong sense of satiety, but also improve constipation, lower human cholesterol and stabilize blood sugar.
Oatmeal is a great choice for breakfast. Salted oatmeal can be served with diced meat, carrots and green beans, and sweet oatmeal can be served with milk and raisins. Note that the best ratio of oats to water is 1: 6.
2. Purple potatoes
Potatoes are rich in dietary fiber, which can provide a strong satiety. Compared with common sweet potato, purple sweet potato is also rich in anthocyanins, which is helpful for detoxification, anti-inflammatory, anti-aging and moisturizing the skin.
Although the calorie of purple potato is lower than that of rice, we should control our food intake. On the plate, a purple potato occupies half a bowl of rice, which is richer in color and taste and has been fully satisfied.
3. Bitter gourd
Bitter gourd is low in calories, contains vitamin C and dietary fiber, and has the function of promoting metabolism. Bitter gourd is rich in nutrition, among which the content of vitamin C ranks first among melon vegetables, and the content of sugar and fat is very low, which is more suitable for obese people.
4, low-calorie drinks
In summer, many desserts such as ice cream can be seen everywhere. If you are not careful, a lot of mousse, Sweet Caffe, tea and soda will be swallowed. Unconsciously, a pile of heat accumulates in the body. It's very hot, we usually drink a lot of drinks, but our appetite is still strong, so we accidentally take in too many calories. Specially recommend the following two refreshing drinks to make you carefree. Yogurt orange juice: half a cup of yogurt and half a cup of freshly squeezed orange juice (100 calories). Lemon juice: Add 1 slice of lemon and 1/4 cups of pomegranate juice to more than half a glass of water, and then add some ice cubes to make a cool drink.
5.wax gourd
Wax gourd with water content close to 97% is simply called "watermelon", so it has a good effect of relieving summer heat and quenching thirst. In addition, wax gourd is extremely low in calories and its fat content is close to zero, so the more you eat, the thinner you get. It is also rich in vitamin C and potassium, which can induce diuresis and reduce swelling.
It's delicious to drink a bowl of barley, melon and crucian carp soup in summer to cool off the heat. But remember to eat soup residue, because the essence of nutrition is in the soup residue. A few mouthfuls of coix seed instead of a few mouthfuls of rice will help you lose weight!
6.pitaya
It seems that "chubby" vegetables are often full and suitable for weight loss. This principle also applies to fruits. The "body shape" of pitaya is attributed to its high dietary fiber and water content, which is not only beneficial to reducing fat and quenching thirst, but also to lowering cholesterol and preventing constipation. In addition, pitaya is also rich in anthocyanins, which can nourish skin, resist inflammation and protect eyes.
7. Little tomato
Also known as cherry tomatoes, they are small in size and have better nutritional value than ordinary tomatoes. Sweet and sour cherry tomatoes are low in calories, rich in water, rich in vitamin C, carotene, lycopene and other vitamins and minerals, which are not only conducive to weight loss, but also have antioxidant and radiation protection effects.
Pitaya and small tomatoes are both fruits that are quite beneficial to weight loss. Then cut a few pieces of kiwifruit, pour yogurt on it to make a fruit salad, which is rich in vitamins and minerals and is a good weight loss product.
8.yogurt
Yogurt is rich in high-quality protein, which is easier to digest than pure milk. It is also rich in probiotics, which can not only promote gastrointestinal health, but also make people feel happy.
Pay attention to choose original and slightly thick fermented yogurt, and eat less flavors and additives. Self-made sugar-free yogurt is more conducive to weight control.
Food weight loss killer
Barbecued high-fat meat
Barbecue will ruin your waistline. A 20-ounce T-bone can increase 1, 540 calories and 124 grams of fat, and a cheeseburger has about 750 calories and 45 grams of fat. How about pork or beef ribs? They come from the fattest part of animals. Good news: You can use lean pork, such as tenderloin, skinless chicken breast and lean beef.
Hot dogs and sausages
Hot dogs and sausages are the most popular foods. You may want to eat them while watching the game. It is not only high in fat and calories, but also high in sodium in hot dogs, wurst and sausages. A typical hot dog has 280 calories, 65,438+05 grams of fat and 65,438+0,250 milligrams of sodium, while a 6-ounce Polish sausage has 330 calories, 24 grams of fat and 65,438+0,590 milligrams of sodium.
Mayonnaise salad
Some small cups of typical potato salad have 180 calories and 12 grams of fat, and the same amount of coleslaw has about 150 calories and 8 grams of fat. In order to reduce calorie intake, minimize mayonnaise in salads and mix it with mayonnaise, low-fat yogurt, whipped cream or chicken soup. Or, try German potato salad, use vinegar instead of oil, and then eat more vegetables to increase fiber and nutrition.
snack
A small amount of snacks won't do much harm, but if you eat too much, it will ruin your normal diet. Each ounce of potato chips or cheese puffs contains about 160 calories and 10 grams of fat. Cheese nachos will add 692 calories (plus 38 grams of fat and 1632 milligrams of sodium). A full cup of cinema popcorn has 550 calories, 3 1 g fat and 972 mg sodium. Try to eat some fruits and vegetables with sauce or popcorn without fat.
2. Ways to lose weight in summer
1. Weight loss method 1: Weigh yourself every morning.
One of the reasons why thin customers at home can lose weight is to measure their weight every day, which can remind you whether you ate too much yesterday and whether you need to adjust your diet today. Similarly, this habit is as important as keeping weight. Aunt Huang of Hubei, my space, weighs every day. Up to now, she has maintained her weight for more than three years or just lost weight before. Some people will find it very troublesome. In fact, it is as simple as getting up and drinking a glass of water every morning. It's simple. Just get used to it.
2. weight loss method 2: eat foods rich in vitamin b in moderation.
Vitamin B is an important nutrient for fat metabolism. Thin customers at home often eat eggs, meat, coarse grains and so on. In order to supplement the right amount of vitamin B, or even let them eat pork liver, yeast tablets or yeast powder to supplement the right amount of vitamin B, please note that some yeast powder is added with diet pills, so please don't buy yeast powder above 25 yuan, because the real yeast powder is very cheap.
3. Method 3: Take exercise as relaxation.
When exercising, don't just think about how long it will take to lose these calories. Try to exercise while listening to music. When you exercise, combining a customized sports score will improve your happiness and make you feel that exercise is no longer boring.
4. Weight loss method 4: Eat beans and coarse grains in moderation.
Bean seeds contain mineral chromium, which can help insulin regulate sugar metabolism in the body and prevent it from becoming fat. Eat beans and coarse sugar in moderation every day, such as brown rice and oats, and you can supplement chromium in moderation.
5. Method 5: Eat meat in moderation.
Thin customers and friends at home have meat for almost every meal, and there are a lot of protein in meat, which is still a good product for enriching blood. If you don't eat meat, protein can't get supplements, which is not conducive to losing weight. Without protein metabolism, the human body will decline. The reason why men's metabolism is higher than that of women is that they are muscular and have higher protein content.
6. weight loss method 6: walk faster
The general requirement of thin clients and friends at home is to go quickly. Such exercise is not difficult for them, but it can achieve good results. For weight loss, the best exercise is the exercise with less exercise but longer time. Like walking and swimming.