1, food with good weight loss effect
1. Fruit
Tomato: contains a lot of pectin, persimmon gum, soluble astringent and other ingredients, which easily reacts with gastric acid and condenses into insoluble lumps. These lumps will block the pylorus at the gastric outlet, increase the pressure in the stomach, cause acute gastric dilatation, and make people feel pain.
Persimmon: When the stomach is empty, it contains a lot of gastric acid, which is easy to react with persimmon gum phenol, colloid, pectin and soluble astringent contained in persimmon, forming stomach persimmon disease, causing heartburn, nausea, vomiting, bloating, gastric ulcer, even gastric perforation, gastric bleeding and other diseases.
Banana: It contains a lot of magnesium. If you eat a lot of bananas on an empty stomach, the magnesium content in your blood will suddenly increase, which will lead to the imbalance of magnesium and calcium in your blood, which will inhibit the cardiovascular system and be harmful to your health.
Orange: It contains a lot of sugar and organic acids. Eating oranges on an empty stomach will stimulate the gastric mucosa, lead to an increase in gastric acid, and make the spleen and stomach stuffy and pantothenic.
Black jujube: contains a lot of pectin and tannic acid, which is easy to combine with gastric acid in the human body, leading to a lump in the stomach. Especially don't eat too much before going to bed, and people with chronic gastrointestinal diseases had better not eat.
Sugarcane and fresh litchi: The sugar content is very high, so it is not suitable to eat on an empty stomach, otherwise it will stimulate the gastric mucosa and cause stomach pain and fullness of the spleen and stomach. Moreover, if you eat too much sugar cane or fresh litchi on an empty stomach, you will have a "hyperosmotic coma" due to the sudden infiltration of excessive high sugar into your body.
Hawthorn: It tastes sour and has the function of promoting qi circulation and promoting digestion, but if you eat it on an empty stomach, it will not only consume gas, but also enhance hunger and aggravate stomach problems.
2. High protein that can be eaten directly.
Are you half hungry these days? It's time to treat yourself. Boiled chicken breast, salmon or tuna, canned beans without BPA or tofu are all good choices for nutritious dinner.
3. Nut jam
Spread it directly on the slice of bread, eat it with Mu Si, or dip it in apple slices to make you feel full soon.
Slice the vegetables.
If you are too busy to cook, you can prepare some vegetables that you can eat directly in advance for a rainy day. Mini carrots, cucumbers, celery, sweet peppers and lettuce are all rich in vitamins and dietary fiber.
5. Lemon
Add freshly squeezed lemon juice to your tea or white water, directly turn it into a detoxification drink, put it in the refrigerator, or add cucumber and ginger. According to personal preference, it is blended when drinking, which makes the taste richer.
6. Greek yogurt
How can a delicious food with high protein and low fat be without yogurt? It is much healthier than sour cream and full-fat butter. It's up to you whether to add fruit or nuts.
(hen's) egg
Eating a boiled egg for breakfast will definitely keep you busy until noon without feeling hungry.
2. A healthy and quick way to lose weight
First, eat less and eat more meals to increase the number of meals.
Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than five or six times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate.
For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3 ~ 4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120 ~180g of chicken, fish or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.
Second, eating an ultra-low calorie diet does more harm than good.
Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease, because your body will mistakenly think that you are starving, and you need to balance at this time. Not only can you not consume more calories, but it will affect the normal operation of your body functions.
Third, eat a lot of high-fiber carbohydrates for breakfast.
People who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.
Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."
Fourth, lack of sleep can lead to metabolic disorders.
People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates.
The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2 ~ 3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. The survey shows that people who have soaked in warm water will fall asleep more easily.
5. Drink diet drinks and tea every day.
Throughout the year, whenever you lose weight, you should do a good job of defecation. The simplest thing is to drink warm water every morning. A simple cup can effectively moisten the digestive tract, help the intestinal peristalsis and help to lose weight. However, if you feel that the effect of boiling water is not good enough, you can choose to drink traditional Chinese medicine slimming tea. Studies have shown that drinking three cups of slimming tea every day can make the body burn excess calories on the road. You can lose 5 to 10 kg in January. This is a way to lose weight without blowing dust!