First of all, let's learn how to eat in order to be healthy and achieve good slimming effect. Look at the following week's healthy diet:
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Monday: Breakfast: 65438 boiled eggs +0,65438 skim milk+0 cup; Lunch: winter melon soup is the main dish, rice 1 small bowl (1 two), cucumber cold dish 1 dish; Dinner: fruit salad (less salad dressing). Staple food: wax gourd.
Highlight: Wax gourd tastes sweet but slightly cold, and has the effect of diuresis and detumescence. If you eat with skin, the effect will be better. Eating wax gourd often can remove excess fat and water in the body and play a role in losing weight.
Special attention: it takes a lot of perseverance to lose weight, and persistent implementation will have good results, so don't think about being lazy. Make a detailed weight loss plan for yourself. A planned action is better than flying around mindlessly.
Tuesday: Breakfast: 1 tea eggs, 1 bowl of white rice porridge. Lunch: fried leek is the main dish (you can put some eggs or lean meat), with rice 1 small bowl (1 two). Dinner: a cup of yogurt with a banana. Main diet dish: leek.
Highlight: In addition to calcium, phosphorus, iron, protein, vitamins and other nutrients, leek also contains a lot of fiber, which can enhance the peristalsis of gastrointestinal tract and accelerate the excretion of excess nutrients and fat in intestine.
Wednesday: Breakfast: 1 bowl of cereal. Lunch: kelp is the main dish (both fried and mixed), and half a steamed bread. Dinner: cucumber. Staple food: kelp.
Highlight: Kelp has the functions of clearing away heat, promoting diuresis, reducing fat and lowering blood pressure. Contains a variety of minerals and vitamins, can reduce the deposition of fat in the heart, blood vessels and intestinal wall, and is a good product for reducing fat and weight.
Special attention: In addition to eating less, pay special attention to drinking more water. Drinking more water can accelerate metabolism, and it is very important to keep healthy.
Thursday: Breakfast: 1 tea eggs. Lunch: white radish is the main dish, 1 bowl of rice porridge. Dinner: pineapple fruit. Staple food: white radish.
Highlight: White radish is sweet and cool, and has the effects of eliminating fatigue, removing fat, resolving phlegm and relieving cough. It also contains choline, which can reduce blood lipid and blood pressure and is very beneficial to lose weight.
Friday: Breakfast: 1 bowl of rice porridge. Lunch: mung bean sprouts are the main dish (both stir-fried and mixed), and rice 1 small bowl (1 two). Dinner: cucumber. Staple food: mung bean sprouts.
Highlight: Mung bean sprouts are rich in plant protein and multivitamins. Very suitable for home cooking, cold or fried, all delicious. Regular consumption of mung bean sprouts helps to eliminate boredom, diuresis and reduce blood fat.
Saturday: breakfast: boiled eggs 1. Lunch: Auricularia auricula is the main dish (both fried and mixed), 1 bowl of porridge. Dinner: cucumber. Staple food: auricularia auricula.
Highlight: Auricularia auricula is sweet and cold, high in protein, low in fat, rich in fiber and minerals, and it is a famous vegetarian food. Auricularia auricula also contains a polysaccharide substance, which can reduce blood lipid and cholesterol and effectively inhibit the formation of obesity.
Sunday: Breakfast: 1 bowl of cereal. Lunch: Cucumber is the main dish (both fried and mixed), 1 bowl of rice porridge. Dinner: apples. Staple food: cucumber.
Highlight: The slimming effect of cucumber should not be underestimated. It is rich in cellulose, which can promote the excretion of cholesterol and the elimination of intestinal spoilage residues. In addition, it also has propanol diacid, which can inhibit the conversion of sugar into fat, so eating more has the effect of improving intelligence.
Matters needing attention in diet and weight loss
1, you can eat a little protein food every meal.
Protein is an important substance for regulating metabolism. Lack of protein will make people dim, so try to eat some protein food in the process of diet, but many animals and protein also contain fat. Therefore, protein should not eat more. Generally, 50- 150g is enough for each meal.
The main sources of food in protein are lean meat, deep-sea fish, eggs and dairy products; Plant proteins include beans, nuts, cereals and other foods.
Step 2 get the fat you need
Fat, fat can help provide heat and protect people's internal organs. Proper amount of fat can make skin smooth and muscles more elastic, but too much saturated fat will increase cholesterol and cause various chronic diseases.
Animal sources of fat are: whole milk, lard, beef and other foods, and plant sources are vegetable oil, nuts and other foods. When eating fatty foods, we should pay attention to some foods containing unsaturated fatty acids, such as a small amount of nuts and fish. Fish contains EPA and DHA polyunsaturated fatty acids, which help to lower cholesterol.
3, sugar food to eat.
Sugar, that is, carbohydrates, is the main energy source of our body, and many people who lose weight list this kind of food as taboo food. In fact, sugar food has only half the calories of fat. For people who lose weight, they can usually eat more complex polysaccharides, including dietary fiber.
Food sources are mainly rice, corn, whole grains, sweet potatoes and other foods. People who lose weight can usually eat miscellaneous grains, such as millet porridge, corn porridge, brown rice and so on. And foods with high fiber and low calorie, such as apples and oats. These foods are full and can strengthen the body. Eat less sweets and processed sugar.
Finally, Bian Xiao reminded: Actually, losing weight doesn't mean that you can't eat anything. If you don't eat anything, you will lose some healthy elements in our body. Such weight loss is not a healthy weight loss. So, do some tips from the diet, so that you can not only be healthy but also lose weight.