However, on this issue, I think it is limited to providing recipes. After all, it is impossible to eat several dishes in a lifetime. Therefore, we can know how to eat dinner from the aspects of cooking methods and ingredients selection, and then freely combine our own dinner contents according to this principle.
Many people still care about the choice of staple food. They may think that the result of "gaining weight" and "gaining meat" is the reason for eating meat. In fact, if you look at other vegan cattle and sheep, you will find that this is not the case. The source of fat accumulation in the human body is the heat that is not consumed in time. Excessive intake of protein, carbohydrates and oils will lead to the accumulation of excess calories, which will be transformed into fat to grow on the human body. Therefore, as the main source of satiety, staple food also needs attention.
We recommend some foods with low sugar, low calorie and high satiety on the main course of dinner, so that you can be full without consuming too many calories, such as:
Choice of dishes and cooking methods Many people have a headache when it comes to losing weight. They feel as if they can't eat this and that. In fact, as long as they can control the delicious amount and eating method, they can eat almost anything.
Other dietary suggestions are as follows: First, drink less drinks, not only high-sugar carbonated drinks such as Coke Sprite, but also some "probiotic drinks" and "fruity yogurt" with high sugar content. I have fermented yogurt myself, but it won't be so sweet and sour without adding sugar or other additives and sweeteners.
Secondly, it is best to replace snacks with fresh fruits and vegetables, such as candied prunes, spicy strips and potato chips. You are almost full, but the calories are extremely high.
Also, dinner can be arranged about four and a half hours before going to bed, so you don't have to eat too much. After all, your metabolism will slow down at night. Some people may feel that they work hard during the day and reward themselves at dinner after work. To eat a refreshing meal, they must support themselves until they are extremely satisfied. In the long run, they will almost certainly gain weight.
Finally, say a few words from the heart:
In fact, I don't think I have to lose weight as long as I am healthy, but if I decide to lose weight, I have to adopt a corresponding attitude. I've really met some people who say they want to lose weight every day, and it's too much trouble to improve their diet. Moderate exercise is too tired; Improve the work and rest time, saying that it is rare to have time to play games at night. However, I believe in such extreme means as hunger strike and diet pills. In fact, I was deceived by slogans such as "lose weight easily without exercise", and the result was either "getting fatter and fatter" or rebounding quickly after I resumed dieting. Finally, I came to the conclusion that I was "easy to gain weight".
I saw a question before, "Why do many people prefer dieting to exercise when losing weight?" This is because "the bitterness of dieting" does not need to take the initiative to eat, as long as people lie there, it will come by itself.
Friends who are interested in food, healthy diet and food anecdotes can pay attention to and like it, and share interesting and useful related content together in the future! Don't lie to yourself, everything you eat now will gain weight. It's just that the food you eat is absolutely long The best way is to eat three meals a day. Don't eat salty food at night, just a bowl of porridge. Or eat an apple, if you are still hungry, then two apples, in order to eat apples at night to lose weight, which is measured by friends around you for many years. . Friends with firm perseverance will stick to it and become like this. Friends without perseverance say that they should insist on eating fruit at night. . However, in the end, at night. . I can't stop eating potato chips.
Finally turned into this purple. . Instead, I gained a few pounds.
In fact, no matter what you eat in the end, it mainly depends on whether you have a heart to lose weight. . May the landlord eat dry and not fat. .
What won't make you fat for dinner? This question is really confusing for people who are losing weight.
We will give you advice today to solve the problem of "what is not fat for dinner"!
If you want to keep your figure from getting fat, eating like this at dinner is very effective and healthy!
A. People who are afraid of getting fat but have no urgent need to lose weight eat like this:
1. Eat more vegetables.
Eat more vegetables. Such as spinach, rape, oil wheat, lettuce, cucumber, beans, cauliflower and tomatoes. These vegetables are not high in calories and are suitable for people who lose weight to cook dinner.
Use coarse grains as staple food
Coarse grains are staple foods, such as coarse grain rice, coarse grain bean porridge, sweet potato, corn and so on.
3. Eat some meat with high protein and low fat.
Eat meat with high protein and low fat (50g, 1 egg size). Such as stewed chicken, steamed fish, boiled shrimp and beef sauce.
4. Eat more foods rich in dietary fiber.
Eat more foods with high dietary fiber, such as konjac tofu, dried vegetables, bamboo shoots, laver, mushrooms, oats and so on.
B.people who are eager to lose weight eat like this:
1, a fruit+a cup of yogurt
Diet 2, a bowl of miscellaneous grains and bean porridge+a handful of vegetables.
Diet 3 for reducing fat. A small bowl of beans+a handful of nuts+a handful of vegetables.
4. A potato+a small bowl of bean products+a handful of vegetables.
C, don't want to eat fat rice, these things must not be touched:
1. Foods with high fat and calories
Braised pork, fried chicken, roast duck, trotters, braised pork and fried peanuts are all high-fat and high-calorie foods.
2. High starch food
Can be used as a staple food, but don't cook it with rice;
Potato, lotus root, vermicelli, sweet potato powder, potato powder, yam, taro and pumpkin are all high starch foods.
3. Foods that are prone to flatulence and indigestion
Onions, leeks, fried foods and rice with eight treasures are all easily flatulent and difficult to digest.
It is not enough to have no meat for dinner, as long as you keep three meals a day.
Originally, there was no uniform standard for beauty and ugliness, but the idea that thinness is beauty has long been rooted in many people's minds. Over time, not to mention overweight girls, even those of medium height, will start eating diet meals. The following is a three-day slimming meal in Lin Chi-ling.
Breakfast:
1) warm water 1 cup
2) Two kinds of fruits
3) Comb 3 cookies.
Lunch:
1) Xiao Zhi gugubao 1-3 capsules.
2) Two bowls of boiled vegetables
3) Choose any of the following foods:
(1) 1 skinless chicken leg
(2) Chicken breast 1 serving, which can be steamed or sliced and cooked with 1 can of chicken soup.
(3) 1 fish (such as palm size) or 5 raw fish is also acceptable.
(4) Eight slices of lean meat can be roasted or cooked with 1 can of chicken soup.
(5) 2 pieces of tofu (each piece is half the size of a palm) or 5 tablespoons of soybeans.
Dinner:
1) 2 bowls of boiled vegetables
2) slimming porridge 1 set meal
3) 1 cup of Japanese rose herbal tea
Precautions:
1. Do not drink any cold drinks for three days, and drink more than 10 cups of warm water or tea every day.
2. Don't drink sugary drinks or sweets.
3. This slimming menu can only be served 1 time every two weeks, not more than twice a month, even for six consecutive days.
(For example, three-day diet, two-week normal diet and three-day diet)
4. Walk or stand still for 30 minutes every day (you can step on it while watching TV).
This menu can be reduced by 2 to 3 kilograms on average, and you must drink more warm water during three days.
If you can't buy products such as fat-reducing Jiakebao and Japanese rose herbal tea, you don't have to, but it will reduce the effect.
Diet porridge can be cooked by yourself, refer to the recipes in the leadership blog.
You need to follow the menu completely.
If there is a patient suitable for this menu, please consult your doctor first
Lin Chi-ling's seven principles of losing weight.
1. Have fruits and vegetables and fresh juice for breakfast. Drink a cup of ginger tea or eat a bowl of boiled miscellaneous vegetables without raw fruits and vegetables in winter.
2. Don't eat meat and whole grain starch at the same meal. Vegetables with meat, vegetables with rice, vegetables with seafood, vegetables with bread and so on. They are the best combination, and 70% of the food in each meal is high-moisture fiber fruits and vegetables, and 30% is the staple food. There is no limit to the amount, and seven or eight points of fullness is the way to keep fit.
It is recommended to eat vegetables with meat for one meal and vegetables with starch for another meal, but it is best to avoid eating vegetables with meat for both meals. In addition, it is best to eat only one kind of meat per meal, but you can eat several kinds of seafood at the same time.
4. Don't eat 4 hours before going to bed, and eat fruits and vegetables or boiled vegetables if necessary.
5. Free to choose one or two days a week to have a whole vegetable day, and only eat vegetables or mixed vegetable soup and freshly squeezed juice for each meal. Drink 2-3 cups of brown sugar and ginger tea every day for negative physique.
6. Eat slimming soup and porridge.
7. Keep defecation unobstructed.
Stick to the realistic effect after three meals for several months.
If you ask what you eat at night will not make you fat, the answer is low-calorie food. Some people around them only eat cucumbers and drink boiled water at night to lose weight, and some even choose not to eat them, but often hunger will overcome self-control! In fact, it is not so difficult to choose the right food for dinner and lose weight by combining exercise. We should regard losing weight as a pleasure, not a stress.
In the dinner diet, don't hear that cucumbers are low in calories, so you only eat cucumbers for dinner. I heard that oats are suitable for losing weight, and I only drink oats for dinner. Grasping the core of weight loss and controlling energy is very important!
Choosing the right staple food Many girls don't eat staple food for a healthy dinner, but long-term non-eating staple food is very harmful to their health. Now let's see what staple food we eat for dinner won't get fat.
If you like pasta, you'd better teach you to eat all kinds of noodles for a week. Boil water, add a small amount of noodles, a lot of vegetables, sprinkle with salt, linseed oil or olive oil, a bowl of hot tomato and egg noodles, tomato beef brisket noodles, mushrooms, spinach and fresh shrimp noodles before cooking ... The principle is to put less oil, less noodles, more vegetables, and a proper amount of high-protein foods such as shrimp, beef and chicken. You can't lose weight until you are full.
If you like rice as the staple food, dinner porridge is a good choice, just remember to match the thickness! Purple potato barley porridge, millet pumpkin porridge, mushroom porridge, oat yam porridge ... eat low-calorie happiness in a variety of ways!
With green leafy vegetables, whether the staple food for dinner is pasta or porridge, adding some green leafy vegetables can not only balance the nutritional needs, but also keep the calories low and not get fat, but pay attention to less oil and salt when cooking.
Control Fruit For many girls, you can skip dinner, but you can't skip fruit. You should know that most fruits are high in sugar. It is recommended to eat fruit as much as possible during the day, even if you eat fruit at night, you should control the amount.
Finally, remember, don't eat too late for dinner, and don't eat too much. It is best not to eat more than 7 o'clock for dinner, just eat until you are just full!
Author: Sun, national second-class public dietitian/national registered nutrition technician.
After a night's rest, people have the most energy and metabolism in the morning. When they run out of energy at night, their metabolism will gradually slow down. Therefore, friends who want to lose weight should not eat too much for dinner, which is high in oil, salt, fat and sugar. It is best to have a light diet and eat about 7 minutes full.
The staple food for dinner can be full, such as whole grains, whole grains, oats, coarse grains and potatoes instead of some exquisite staple foods, so that it is not easy to get hungry or blood sugar soars before going to bed, and it will not promote the synthesis of glycogen and fat.
In addition, you can drink porridge as little as possible for dinner. Porridge is soft and easy to digest, but it raises blood sugar quickly, which is not only not full, but also bad for losing weight. I really want to eat miscellaneous grains porridge, so I can cook more and reduce the rising speed of blood sugar.
The nutrition of dinner can also be enriched. Friends who lose weight can choose low-fat foods and foods rich in dietary fiber, such as various vegetables, especially celery, onion, broccoli and so on. Avoid eating fat as much as possible. Although saturated fat in fat meat is also good for human body, it is easy to accumulate fat in the upper body because of its high calorie and fat.
In addition, try to avoid eating sweets, snacks and fried foods at night. These foods are not only not full, but also contain a lot of calories, which is the chief culprit of obesity, and there are many trans fatty acids in them, which are not good for human body.
Besides, we should avoid drinking sweet drinks. Sweet drinks are not only sweet drinks at first glance, but also some sweet "milk drinks" and "sweet tea drinks", which seem to promote weight loss. In fact, there are also a lot of additives such as sucrose. "Flavor yogurt" also contains a lot of sucrose, diced fruit and so on. Take a small amount, but do not overdo it.
In addition, many friends think it doesn't matter to eat a lot of fruit at night. In fact, excessive fruit can also be an accomplice to obesity. Although fruit is low in calories and rich in dietary fiber, it is also rich in fructose. A large amount of fructose will eventually increase blood lipids, and 150~200g per day is enough.
What won't make you fat for dinner? Staple food is coarse cereals, boiled vegetables or stir-fried vegetables, and appropriate amount of chicken breast or shrimp. Eat these in moderation for dinner and make sure you don't gain weight! Look in detail!
1, miscellaneous grains rice, yes, it is miscellaneous grains rice, because the calories of miscellaneous grains rice are much less than normal white rice, but the nutrients are much higher, and the contents of vitamins and minerals are more. It is important that the dietary fiber contained in miscellaneous grains can effectively control the absorption of heat, and these dietary fibers are less in normal white rice and rich in miscellaneous grains, so it is a particularly good choice to choose some miscellaneous grains in the supermarket and often cook dinner instead.
2, stir-fried vegetables suggest that you choose cold or stir-fried, especially choose green leafy vegetables, try to avoid choosing root vegetables, such as potatoes. Green leafy vegetables are low in calories, and sometimes they can even be counted as zero. They are rich in vitamins and minerals and have a crisp taste. They can also nourish the liver for spring dinner. The most important thing is that they are not afraid of gaining weight when choosing dinner. It is worth noting that if you make a cold salad, try to avoid sesame sauce and choose seafood juice to mix, which is lower in calories!
3, boiled shrimp or simply cooked chicken breast Many people say that you can't eat meat to lose weight, and you can't eat meat for dinner. Actually, you can choose shrimp with low fat content and high protein content, but high protein content. It's perfect to make boiled shrimp to supplement protein for dinner. The protein content of chicken breast is also good, and the fat is zero. At this time, stir-frying green peppers and colored peppers with shredded chicken breast is not easy to gain weight and has good nutrition.
Weight gain depends on total energy intake and total consumption. As the saying goes, "you can't get fat in one bite", and everyone will gain weight, which will never be caused by a certain meal or a certain food. Except for some genetic or metabolic problems, the root cause of weight gain is that the total energy intake of long-term diet is greater than consumption.
What won't make you fat for dinner? It also depends on what you eat during the day. For example, if you don't eat at noon in the morning and have a big meal at night, it's hard to exceed your daily calorie consumption. Although you eat a lot, you won't get fat. It's just that eating like this is very unfriendly to the stomach. It is relatively difficult to digest only one big meal at night, and your body will be very uncomfortable.
On the contrary, if you eat dinner during the day, there are extra desserts, drink milk tea, eat fried chicken and so on. Except for dinner, your energy intake has exceeded your consumption, and what you eat for dinner will also make you fat. Of course, if you only do this for a day or two, you don't have to be too nervous, and your overall metabolism won't gain weight soon.
Control the total amount of dinner, less oil and less salt. In fact, this is not only a dinner suggestion, but also a whole day's diet suggestion. 1g fat has 9 kilocalories, while 1g carbohydrate or protein has only 4 kilocalories, so oil is something that weight control people must pay special attention to.
In addition to high oil, adding too much salt to food will make people eat more staple foods, which will lead to an increase in overall calories. Therefore, for dieters, salt control is also very important.
Control the staple food and fruit for dinner, and eat more vegetables and less meat. Coarse cereals and potatoes are the first choice for staple food, and a small amount of them can get a high satiety. Cook as many vegetables as possible at night, especially leafy vegetables with high dietary fiber content. Eat vegetables first when eating, and fill a certain space in your stomach before eating to avoid eating too much food. As for the choice of meat, if you have eaten meat during the day (40-75g is recommended), you can skip eating meat at night. Choosing bean products as the source of protein is also a good choice to reduce calories. In food cooking, limit steaming and mixing, avoid frying, and control the use of oil in cooking.
In addition, we should pay attention to controlling the consumption of fruits. Many people say that they don't eat at night and then eat a bunch of fruit. You know, many fruits have high sugar content, such as bananas like durian, and the corresponding calories are not low. If they eat too much, they will still gain weight. 200-350 grams of fruit a day is enough, so we must control it in order not to get fat!
I really can't help myself. It is a kind of psychological comfort to eat some cucumbers and tomatoes slowly. Don't eat too much, or you will get fat!
During weight loss, you should calculate your basal metabolism and calorie consumption of daily work activities. You'd better wear a bracelet if you exercise. In addition to monitoring your heart rate, you can also calculate calorie consumption, and then calculate how many calories you need for dinner according to your basal metabolism, brunch diet and daily activities. Basically, as long as the total calories in the diet plus the calories consumed in daily life are basically balanced with the basal metabolism, it would be better if you can exercise.
It is suggested that the staple food of three meals should be distributed in a ratio similar to 442 or 433. If you don't exercise, just eat half a full dinner. If you want to feel full, eat more vegetables, less salt and oil, and try to be light. Each person has about 5-6 grams of salt every day, which is equivalent to the salt content of a beer bottle cap and about 25 grams of oil. People who like to eat salty and greasy food should gradually change their taste. Eat less fried food, once a week at most, and control the amount.
The staple food is best to eat coarse grains such as oats and corn, and eat porridge or noodles with high water content. The principle is to eat less staple food, eat more vegetables and try to be light.
If you have dinner after work and before exercise, it is best to exercise for at least half an hour after dinner. If you exercise before dinner, you'd better eat until you are not hungry. Never go hungry. Being hungry is not only bad for losing weight, but also bad for your health.
Usually give up all snacks and drinks except dried fruits, eat only 30-50 grams of dried fruits every day, and quit smoking and drinking.
In short, eat as little as possible for dinner and eat more fruits and vegetables.
On how to eat dinner without getting fat, Dr. Zhang put forward the following five points. If everyone can do the following five things, I don't think everyone will be fat, and fat people will be thin.
1, don't eat too late for dinner. Eating dinner early is a measure to prevent obesity. Many professional organizations that lose weight also recognize the method of eating dinner early. Because you eat dinner early, the time from eating to sleeping is lengthened, which helps to consume the energy you eat, and less energy accumulates into fat when you sleep.
2, don't eat too much dinner, the right amount is best. Many people in China treat themselves with this meal at night after a hard day's work outside. So it is easy to overeat at night, and this eating habit can easily lead to obesity. Here, Dr. Zhang advises everyone to control the amount of dinner, don't eat too much, and the right amount is the best.
Don't eat too greasy for dinner. Light and greasy food contains high energy. If you eat without reasonable exercise, it is easy to accumulate fat when you sleep at night. Therefore, Dr. Zhang suggested that those friends who want to lose weight should try to eat light dinner and eat more vegetables and low-sugar fruits.
4. Don't eat too much carbohydrate for dinner. The sugar content is low. The dinner in China is not necessarily greasy, but in many cases the carbohydrate is not low. For example, the staple food is steamed bread and rice, which is dominant in the food supply in China. Of course, we should also pay attention to a low-sugar diet for dinner, because too much sugar intake may also lead to fat accumulation. Eating less of these foods for dinner helps to lose weight and reduce fat accumulation.
5, do not eat midnight snack Many overweight people have the habit of eating midnight snack, which is a common cause of obesity. Because after midnight snack is rest and sleep, these foods are easily stored by the body. If you want to lose weight, don't eat midnight snack.
By doing the above five points, obese friends can definitely lose weight effectively.