1, the principle of slimming dinner
Rule 1: The calorie intake for dinner should not exceed 200 calories.
When you lose weight, you should consume 1200 calories a day, and the distribution ratio is 400 calories for breakfast, 400 calories for lunch, 200 calories for dinner and 200 calories for fruit. Remember to eat more foods with high fiber and low calories, so that you can eat the most with the least calories.
Rule 2: Eat at 7 o'clock at the latest.
It is recommended not to finish eating before 7 o'clock or 3 hours before going to bed, so that the body has enough time to consume calories, so as not to easily accumulate in the body and get fat.
Rule 3: Drink more tea and less sauce when eating.
Diners can prepare a cup of hot water when eating, dip greasy food with hot water before eating, or prepare a cup of fat-reducing tea at any time. Less sauce. A teaspoon of sauce has 166 calories, which is the bane of slimming.
Rule 4: Use low-fat ingredients for your own cooking.
Vegetables are indispensable for cooking. Meat can choose deep-sea fish or chicken with low fat content, and try to steam or cook it.
Rule 5: Use fruits to enhance satiety.
Fruit intake can only be 200 calories a day. Try not to eat high-calorie fruits. If you are really not full for dinner, you can eat a vegetarian fruit meal, which will not only be full, but also not high in calories.
You can't eat dinner like this.
What are the main nutritional problems of office workers' dinner today? How to prevent and solve it? There are roughly three situations.
(1) in the first case
Work fatigue leads to lack of energy to cook a balanced meal for dinner, so I order takeout, eat fast food, or cook a meal with quick-frozen food and cooked meat.
It takes about an hour to buy food and cook. When hungry and tired, people want to eat something that can be put in their mouths at once. It's hard to have the perseverance to go to the supermarket hungry first, then choose vegetables and wash them before cooking. Generally speaking, the harder you work, the worse the quality of your lunch and the stronger your desire to seek food.
However, the processed foods that can be put into your mouth immediately are mostly foods with high fat, high-precision white starch and low dietary fiber. Even if you eat a seemingly rich set meal in a fast food restaurant, most of them are seriously short of vegetables, without coarse grains, potatoes, beans, dietary fiber and antioxidants.
Countermeasures: Prepare some emergency foods in the office in advance, such as fruits, nuts, milk, yogurt, soybean milk, etc. And eat before work, so that you won't feel particularly hungry and tired on the way to work. If you can't help eating fast food on the road, or buy some take-away, pay attention to control the amount, and you can make up some vegetables and fruits when you get home.
(2) The second situation
In the evening, we hold social gatherings or dinners and eat a lot of fish and seafood.
After all, socializing is a kind of work, which is completely different from relaxing and having a warm dinner with your family. My mind is almost not eating, but how to establish relationships, how to do business, how to do a good job of asking for help, or how to repay human feelings. This state of mental tension will inevitably reduce the blood supply of the digestive tract, reduce the digestion and absorption capacity, and easily lead to gastrointestinal ulcers. Because it is difficult to control how much you eat and whether the food ratio is reasonable, it is easy to cause obesity.
Judging from the ingredients, the common problems of this kind of entertainment diet are protein and excess fat, lack of cereal, lack of dietary fiber, high energy and easy to get fat. If you drink alcohol regularly, you may have too much alcohol, which will hurt your stomach and liver.
Countermeasures: reduce unnecessary entertainment. When eating in a restaurant, give priority to steaming, boiling, stewing and cold dishes, order soybean milk and yogurt instead of sweet drinks and wine, consciously eat less greasy food, and extend chopsticks to vegetables, fungi, tofu and other foods. Try to have a light diet after socializing, and eat more vegetables, fruits and coarse grains and beans.
3. A tea with slimming effect
1. Jasmine tea: The volatile oil contained in jasmine has the functions of promoting qi circulation, relieving pain, relieving depression and resolving hard mass, and can relieve symptoms such as abdominal distension and diarrhea, which is a good dietotherapy method to relieve pain. Many people like jasmine, which is not only fragrant, but also beautiful. In fact, jasmine also has a good weight loss effect. Putting jasmine into boiling water is the best way to make tea. Jasmine is not only fragrant and pleasant, but also has an ideal weight loss effect.
2, oolong tea: oolong tea contains a lot of tea polyphenols, which can improve the role of lipolytic enzymes, reduce the cholesterol content in the blood, lower blood pressure, antioxidant, anti-aging and cancer prevention. Everyone's concept of oolong tea is black. Does it seem that they don't want to drink it? But as long as everyone thinks it has a powerful weight-loss function, do you all want to start drinking it to help us lose weight?
3. Lemon tea: Lemon is one of the fruits with the most medicinal value in the world. It is rich in vitamin C, sugar, calcium, phosphorus, iron, vitamin B 1, vitamin B2, nicotinic acid, quinic acid, citric acid, malic acid, hesperidin, naringin and coumarin, high in potassium and low in sodium, which is very beneficial to human body. Lemon tea gives people a sour, fragrant and delicious feeling. You may be a little unaccustomed at first, but after drinking it for a long time, you will definitely love it, not only for beauty and hairdressing, but also for helping us get rid of fat easily.
4, citron tea: regulating qi and resolving phlegm, moistening lung and clearing intestine, enriching blood and strengthening spleen, etc. , can cure anorexia, weak mouth, indigestion and other symptoms, help digestion, eliminate phlegm and quench thirst, regulate qi and dissipate stagnation. Citron tea also has a good effect on losing weight.
Protein Mulberry Tea: Perhaps this kind of tea is rarely heard of, let alone drunk, but it is a very good slimming tea. Protein mulberry tea is a kind of mulberry leaf tea rich in plant protein, which is different from ordinary mulberry tea and protein mulberry tea. The content of protein is 28-36%, including 18 amino acids, 6 vitamins and 8 minerals. Domestic protein mulberry tea mainly refers to Jin Ya Dabie Mountain natural protein mulberry tea. Its special function is to help us lose excess fat effectively.