1, the secret of losing weight in summer
1. A nutritious and reasonable diet
Many people believe that vegetarian diet without meat will have a good weight loss effect, but in fact this method can not effectively lose weight. Because vegetarian food such as vegetables and grains is indeed lower in calories than meat food with the same weight, there are also many high-calorie foods in vegetarian food. In addition, the human body needs balanced nutrition, and often eating vegetarian dishes instead of meat dishes will lead to malnutrition and vitamin deficiency. Fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. Therefore, reasonable collocation and comprehensive nutrition are the key points.
2. Add enough protein.
To reduce calorie intake when losing weight, you can choose to eat some foods with strong satiety, such as protein. Protein has a long digestion time, which can give people a lasting satiety, make you less hungry, and help to lose weight and calorie intake. In addition, protein can also inhibit the secretion of hormones that promote fat production, effectively reduce fat production, and eat more when losing weight.
3. Drink tea before and after meals
Drinking tea is good for losing weight. It can effectively moisten the digestive tract and help the intestinal peristalsis. All the year round, whenever you lose weight, you should do a good job of clearing your intestines. The simplest thing is to drink warm water every morning. 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.
Choose "coarse" carbohydrates
Too fine carbohydrate foods, such as white bread and rice, will produce a lot of insulin, promote fat storage, and may also reduce metabolism. Therefore, it is recommended 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."
5. Appropriate physical exercise
After a 60-minute fitness course, it's really tiring to lose weight by exercising. We still need to reduce calorie intake to achieve the goal of losing weight. However, it is undeniable that exercise is not only beneficial to cardiovascular and cerebrovascular health and mental health, but also the key to keep from rebounding after slimming. As a reward, your muscles will burn a small number of calories. Aerobic exercise about five times a week can make metabolism unimpeded.
2. The principle of losing weight in summer
1. Develop a good habit of defecation every day.
People who lose weight must force themselves to defecate regularly every day. Even if they can't solve the problem, they should go to the toilet regularly. Over time, you can get into the good habit of detoxifying regularly every day. In addition, it is also necessary to pay attention not to forcibly hold your breath when defecating, otherwise it will easily disturb the function of the large intestine, promote congestion of hemorrhoid veins, and thus cause hemorrhoids. Especially in patients with hypertension and cerebral arteriosclerosis, it is easy to induce stroke because of holding breath, increasing abdominal pressure and blood pressure. In daily life, don't stick to your own opinions, otherwise it will easily damage the healthy qi of the human body and cause diseases such as hemorrhoids. Regular daily life, regular work and rest, regular diet, regular participation in sports activities and regular defecation can form the good habit of regular defecation.
2. Eat less fine and flatulent food.
General fine food refers to milk, lean meat and fish rich in protein. Eggs, bean products and other foods. If you eat too much of this kind of food, your stool will become dry and small, and it will be difficult to discharge. Flatulence food refers to sweets, dried beans and so on. It is easy to affect the function of the spleen and stomach, resulting in insufficient intestinal water, and the mechanical stimulation of food residues on the intestinal wall is reduced, thus weakening the gastrointestinal peristalsis and not enough to cause defecation reflex. Eating thin and flatulent food will aggravate constipation, and it will also aggravate the symptoms of hemorrhoids, anal atrophy and other diseases. Therefore, in order to clear the intestines and detoxify and lose weight smoothly, we must eat less fine and flatulent foods and eat more plant fiber foods such as coarse grains and vegetables. However, people with deficiency-cold constipation should avoid eating cold fruits and cold drinks.
3. Avoid spicy, greasy, tobacco and alcohol.
Generally, spicy and greasy food refers to pepper, ginger, leek, dog meat, mutton, chicken, cream, butter and so on. These foods are spicy, warm, greasy and difficult to digest, which will make the gastrointestinal tract hot and dry, the body fluid will not disperse, and urine will stagnate. There is also strong tea of tobacco, alcohol and coffee, which can play an exciting role, especially strong tea, which contains substances such as tannic acid and caffeine, which can reduce the secretion and peristalsis of the gastrointestinal tract and has a certain convergence effect. If people with constipation drink too much, it will aggravate the symptoms. Therefore, in order to achieve the good effect of clearing the intestines, detoxifying and slimming, we must avoid spicy food. Greasy food, tobacco, alcohol, etc.
3. Summer diet
Monday: mushroom cabbage soup
Breakfast:
1. Four slices of whole wheat peanut toast and 1 teaspoon peanut butter.
2. Cucumber and tomato tricolor salad: 50g cucumber slices, 50g cucumber slices and 50g tomato.
Step 3 dilute orange juice and 2 oranges
Lunch:
1. Half a bowl of germ rice
2. Spinach beef: 80g spinach, 40g beef, 1 teaspoon oil.
3. Mushroom tofu: mushroom 10g, tofu 1/2, a small amount of soy sauce and vinegar.
4. Radish clear soup: 60 grams of white radish
Dinner: mushroom cabbage soup
Cooking method: 50g onion, cabbage 100g, mushroom 100g, coriander 100g, cut into blocks or strips, add 4-5 bowls of water, and add appropriate seasoning.
Description of nutritional components: The water content of fresh cucumber is the highest among vegetables, and it can be used as raw fruit to quench thirst without the burden of calories. Rich in potassium, diuretic and antihypertensive, it is a holy product for obese people to lose weight. Mushrooms are rich in protein, carbohydrate crude fiber, calcium and iron, which can promote the absorption of calcium.
Tuesday: bean sprouts and shredded green pepper soup
Breakfast:
1. Salad snack bag
2. Wheat germ milk
Lunch:
1. Germ rice
2. Shrimp rolls
Fried kale
4. seaweed soup
Dinner: bean sprouts and shredded green pepper soup
Cooking method: golden lily (dry) 30g, soybean sprouts 100g, shredded green pepper 100g, auricularia auricula 100g, all materials are cooked in 4 ~ 5 bowls of water. Seasoning can be added by yourself or diluted to flavor the broth.
Description of main nutritional ingredients: Wheat germ for lunch contains a lot of vitamin B 1 and lecithin, which is helpful for brain development and improving learning efficiency. Kelp contains fucoidan, iodine and various vitamins and minerals. It is not only a nutritious tonic food, but also beneficial to prevent and treat hypothyroidism and enhance the metabolic function of the whole body.
Wednesday: Cucumber Flammulina velutipes Soup
Breakfast:
1. 1 whole wheat steamed bread with eggs, 1 fried egg, 1 teaspoon oil.
2. a cup of soybean milk
Lunch:
1. Ruyi noodles 1 bowl of Qingjiang cabbage 100g, sesame oil 1 teaspoon.
2. Lycium barbarum and towel gourd soup 3. Steamed eggplant with onion
Dinner: cucumber and Flammulina velutipes soup
Cooking method: Flammulina velutipes 80g, Tricholoma mushroom 20g, cucumber 100g, abalone mushroom 100g, a little coriander, cucumber peeled and sliced, abalone mushroom sliced, shiitake mushroom sliced, Flammulina velutipes cooked with appropriate seasoning and a little coriander.
Description of main nutrients: Soymilk is rich in vitamin A, vitamin B, potassium, calcium and other minerals, which has the effect of moistening skin and resisting cancer. Luffa is extremely low in calories, which can clear away heat and phlegm, induce diuresis and detoxify, and enhance human immune function. It is the best natural food for modern people to prevent cancer.
Thursday: burdock radish tofu pudding soup
Breakfast:
1. chopped green onion cereal salty porridge: 1 bowl of cereal (cooked), less than 1 slice of minced meat, a little chopped green onion.
2. Yogurt fruit salad: 3 apples, 4 strawberries, 1 banana.
Lunch:
1. Germ rice
2. Chinese cabbage louver: Chinese cabbage louver 25g, Chinese cabbage 60g, 1 teaspoon oil.
3. Beef with coriander: 50g of coriander, 2 taels of beef, 1 teaspoon of oil.
4. Porphyra tomato soup: 50 grams of tomatoes, a little seaweed.
Dinner: Burdock, radish and bean soup
Cooking method: burdock 100g, white radish 100g, carrot 100g and edamame 50g. Cut burdock, white radish and carrot into pieces, add 4-5 bowls of water to edamame, and add appropriate seasoning or broth.
Description of main nutrients: Yogurt is solidified fermented milk, which can replace salad dressing and reduce unnecessary heat accumulation. Xuecai, also known as Xuelihong, is the tender stem and leaf of mustard, which is rich in vitamins and minerals, and is of great help to human growth and maintenance of physiological functions.
Friday: lettuce and cauliflower soup
Breakfast:
1. Fruit: 2 pieces of watermelon.
2. Macaroni salad: 50 grams of cooked macaroni, 50 grams of assorted vegetables, salad dressing 1/2 tablespoons, raisins 1 tablespoon.
Lunch:
1. Half a bowl of germ rice
2. Chicken curry: 2 pieces of chicken, 40g of potatoes, 0/2 tablespoons of oil12, and curry powder for seasoning.
3. Cold bean sprouts: mung bean sprouts 100g, a little sesame oil.
4. Mushroom and bamboo shoot soup: 50 grams of bamboo shoots and 3 mushrooms.
Dinner: lettuce and cauliflower soup
Cooking method: lettuce 120g, cauliflower 150g and four-color vegetable 80g (frozen). Cut the lettuce into appropriate sizes, cut the cauliflower into pieces, add the frozen vegetables bought in the supermarket to cook the soup, and add the appropriate seasoning.
Description of main nutrients: raisins are sacred products for nourishing blood and moistening skin for adolescent girls, which helps to adjust the discomfort during physiological period and make the skin smoother and ruddier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can protect and whiten the skin, which is an essential element to beautify the skin.
Breakfast:
1. muffin+honey
2. Rice and milk
Lunch:
1. tomato macaroni: 1.5 bowls of cooked macaroni, 50g tomato, 50g cabbage, minced meat 1 two, oil 1 teaspoon.
2. Chai Fish Soup: 2 pieces of tofu and a small amount of Chai Fish.
Dinner: auricularia auricula cabbage soup
Cooking method: 200g of Chinese cabbage, 50g of auricularia auricula, 30g of dried lily, 50g of mustard powder and 0/00g of carrot/kloc. Slice Chinese cabbage, cut auricularia auricula and carrot into appropriate sizes, add lily, boil with 4 ~ 5 bowls of water, season and serve mustard.
Description of main nutrients: Honey contains a variety of enzymes and nutrients, but the calories are the same as ordinary sugar, so it should be eaten in limited quantities at ordinary times. Tomato is known as the "fruit of vegetables", which is mainly rich in fiber and vitamin C. Tomato can promote digestion, and its vitamin C is not easily destroyed like ordinary fruits and vegetables during cooking.
Sunday: loofah, laver and bamboo shoot soup
Breakfast:
1. sweet potato porridge: 50g sweet potato, 30g germ rice.
2. Scrambled eggs with dried radish: 20g dried radish, egg 1 piece, oil 1 teaspoon.
3. 1/2 pieces of tender tofu 4. 5 strawberries
Dinner: 1. Grilled black pepper steak: steak 1 (2 Liang), black pepper, a little soy sauce.