A balanced diet requires that everyone's daily diet should include the following four types of food: food; Meat, eggs, milk, soybeans; Vegetables and fruits (fruit food); Cooking oil (oily food). Dieters' dietary arrangements are no exception. How do families arrange diet to lose weight (diet food)? On the basis of a balanced diet, dieters should choose low-calorie foods. A balanced diet requires that everyone's daily diet should include the following four types of food: food; Meat, eggs, milk, soybeans; Vegetables and fruits (fruit food); Cooking oil (oily food). Dieters' dietary arrangements are no exception. Practice has proved that the calories contained in the same food are different, and dieters should try to choose foods with low calories in their dietary arrangements. Such as fish, shrimp, crab meat, sea cucumber, jellyfish and other aquatic animals, because of low fat, the calorie content is lower than other meat; In poultry food, the calories of birds are lower than those of fattened poultry meat; Among livestock meat, the calories of beef and mutton are lower than those of pork, and lean meat is lower than fat meat. In dairy products, skim milk has lower calories than whole milk; The calories of vegetables, green leafy vegetables and melons are lower than those of root vegetables (vegetable foods). Therefore, dieters should pay attention to the choice of food in their daily diet. Pay attention to the thickness of staple food. China people's diet is mainly based on food, which is the main source of carbohydrates to meet the human body's demand for heat energy. In addition, food can provide a certain amount of protein (protein food), B vitamins (vitamin food), minerals and dietary fiber. China has advocated "feeding on grain" since ancient times, believing that grain is necessary for human body to maintain energy. Dieters also need food as the main content of their diet. In the arrangement of staple food, it should be noted that coarse grains (coarse grain food) should be eaten with flour and rice, not just polished rice and refined noodles. Because compared with flour and rice, coarse grains contain more vitamins and minerals, especially dietary fiber, which can increase satiety. Other miscellaneous grains, such as oats, buckwheat, corn, sweet potatoes, etc. It has the dietotherapy effects of reducing blood fat, lowering blood pressure, clearing away heat and relaxing bowels, and preventing metabolic diseases. So eating coarse grains often is good for losing weight. Eat more vegetables and fruits. Vegetables and fruits are not only high in water content, large in volume and low in calories, but also rich in vitamins and minerals. Especially fresh green leafy vegetables, are rich in vitamin C, carotene, vitamin B2, calcium (calcium food), iron (iron food), zinc, copper, magnesium and potassium. Eating more fruits and vegetables with low calorie is beneficial to regulating physiological function and losing weight. In addition, vegetables and fruits are also rich in dietary fiber. Many studies have shown that dietary fiber has obvious functions of reducing fat and lowering blood sugar, helping digestion (digesting food), promoting intestinal peristalsis and promoting defecation. Can effectively lose weight. Obese people should eat more than 500 grams of vegetables every day, especially those with dark green leaves. If you eat too much, you should reduce your appetite to normal. In order to relieve hunger, cucumber, tomato and radish can be added. Also pay attention to eating melons and edible fungi, which is conducive to improving health (healthy food) and losing weight. Pay attention to cooking methods and reduce dietary calories. In the daily diet, although the raw materials are the same, the calories contained in the prepared food vary greatly due to different cooking methods. Cooking methods such as steaming, boiling, stewing, simmering, frying, boiling, marinating, stewing, cold salad, etc. are used, which uses less oil and has low calories. Cooking methods such as frying, boiling, frying, braising in oil, dry burning, etc. Use more cooking oil, dishes contain high calories. In addition, some dishes with strong flavor are rich in bright oil or sugar, such as fish and coriander, sweet and sour vegetables and home-cooked dishes. In order to reduce calories in the diet and reduce calorie intake, dieters should choose cooking methods with low calories, and vegetable oil should be chosen instead of animal oil. It is advisable to eat foods that can reduce weight. There are many foods in nature that have the functions of losing weight, keeping fit and lowering blood fat. Attention should be paid to the selection and application of these foods in the dietary arrangement of obese people. Foods with such functions include cucumber, wax gourd, white radish, leek, spinach, mung bean, chrysanthemum, shiitake mushroom (mushroom food), auricularia auricula, kelp, bamboo shoots, hawthorn, tofu, jellyfish, corn, buckwheat, oat, sweet potato, konjac, rabbit meat, oyster and so on. Use foods with high calorie, high fat and high cholesterol with caution. The dietary principle of obese people is mainly to limit foods with high calorie, high fat and high cholesterol. Pure sugar, chocolate, sweets, desserts, ice cream, sweet drinks, peanuts, pine nuts, honey (honey food), fat, butter, cream, viscera, animal brains, fish eggs, animal fat, etc. You should avoid helping to lose weight in your daily diet. Share to: Welcome to comment, I want to comment.