What eating habits can help you lose weight?

Losing weight is a lifelong career, and the diet related to it must also be adhered to for life. If you want to keep your ideal figure for a long time, you should start from today and develop a healthy eating habit that will benefit you for life.

? 1. Incorporate coarse grains into the diet plan.

Coarse grains mainly include cereals (corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, wheat, etc. ), miscellaneous beans (soybeans, mung beans, red beans, black beans, broad beans, peas, etc. ) and tuber (sweet potato, yam, potato, etc. ).

Coarse grains are rich in dietary fiber, which can cause satiety. Moreover, coarse grains need to be digested and absorbed for a long time after entering the human body, which delays the absorption of glucose after meals and reduces the risks of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases.

Therefore, compared with white rice flour, coarse grains are more satiety-tolerant. The Nutrition Society of China also suggested that the staple food should be "coarse and fine", and at least13 of the staple food every day is defined as coarse grains.

But everything pays attention to balanced nutrition and reasonable collocation. Coarse grains can't completely replace flour and rice as staple food. Eating too much coarse grains will affect digestion. Too much fiber can cause intestinal obstruction and affect your body's absorption of nutrients. However, if you eat it in moderation, it will be good for your health.

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Stewed brown rice with fragrant beef

Food preparation

Beef120g

Brown rice150g

Onion 1/4

Two small potatoes.

3 dried mushrooms

Sweet radish 1/3

Production steps

1.？ Cut beef into small pieces, add soy sauce, black pepper and oyster sauce, stir well and let stand for more than 30 minutes.

2.？ Cut all the side dishes into small pieces, and water the potatoes to remove the starch on the surface.

3.？ Add oil to the cold pot, boil the pot to 80% heat, pour in the beef, stir fry quickly for 1-2 minutes, and the beef will be cut.

4.？ After frying beef, directly fry vegetables with the remaining oil, add onion and stir-fry until soft, then add potatoes and carrots and stir-fry together.

5.？ Finally, pour in beef and stir fry, then add salt, soy sauce and oyster sauce and stir fry evenly, and then take out the pot.

6.？ Pour it into the rice cooker with the brown rice soaked in advance.

7.？ Add water without ingredients, and then throw the washed dried mushrooms on the surface. Mushrooms don't need to be soaked, and rice is more fragrant. ? Then cover the pot, cook the rice, wait until the temperature is kept, and continue to stew for a while before you can enjoy it.

Tip:

Brown rice needs to be soaked for more than 4 hours in advance. ?

2. Drink soup to reduce fat.

Studies have proved that drinking a bowl of clear soup before each meal is more helpful to lose weight.

Try to drink some light fish soup or tomato soup at lunch or dinner. When the soup is in the stomach and reflected to the appetite center of the brain stem through the vagus nerve, the excitement of the appetite center will decrease, the food intake will automatically decrease by 1/3, and the eating speed will slow down, thus making weight loss successful. And drinking soup before meals can mobilize the whole digestive system. After drinking the soup, the digestive organs began to wriggle, ready to eat.

Furong fresh vegetable soup

Food preparation

Dried mushrooms Five flowers

Cucumber? Proper amount

Carrot right amount

Eggs? two

Chickpea amount

Onions? Proper amount

Production steps

1.？ Kamikiri strips soaked in mushrooms. Dice cucumber and carrot. Slice the onion. The egg is broken. Wash chickpeas and remove leaves.

2.？ Hot oil, first add shallots, then add mushrooms, then add carrots and stir fry. Then add water, boil, and add cucumber and chickpea.

3.？ Add salt and spices, and finally slowly pour in the egg mixture to form egg blossoms.

3.？ Steam out the original flavor.

The healthiest way to cook? The first choice is steaming, which is original and fresh, which can retain the nutrients of the ingredients to the greatest extent and reduce the intake of oil and salt.

Steamed tofu balls

Food preparation

Tofu? 200 grams

Minced meat? 50 grams

Oil? Proper amount

Salt? Proper amount

Cooking wine? Proper amount

MSG? Proper amount

Sugar? Proper amount

Hey? Proper amount

Production steps

1. Tofu is washed and broken.

2. Wash, peel and chop water chestnut.

3. Chop the pork, add salt, sugar, monosodium glutamate and cooking wine, and stir well.

4. Tofu paste is also put into minced meat.

5. Add water chestnut, Jiang Mo and salt.

6. Add the right amount of starch

7. Stir into stuffing for later use

8. Squeeze the tofu stuffing into balls, put them in a steamer, and steam over high fire for 10 minute.

9. Take it out and pour the water from the plate into the pot.

10. Hook in a proper amount of water starch.

1 1. Pour the water starch into the steamed meatballs.

12. Delicious steamed tofu balls are ready.

4. baking happiness?

Baked food, even with less oil and salt, can satisfy people's taste buds and choose healthy ingredients, such as pumpkin, tofu and skim yogurt ... delicious, healthy, nutritious, low-burden, satisfying appetite without worrying about getting fat, happiness index MAX.

? Roasted vegetable salad

Food preparation

Potato? Most of them.

Lettuce? two

Carrots? Bangen

Pleurotus eryngii? a stick

Tomatoes? one

Almond? A small handful

Arctic fox? 5~6

Onions? one half

French baguette? Sanpian

Two tablespoons olive oil

Black pepper? a handful of

A large clove of garlic.

A teaspoon of salt.

Basil? Half spoon

Mixed spices? Proper amount

? Production steps

1.？ Dice potatoes, carrots and Pleurotus eryngii, dice onions and baguettes, dice vegetables and dice tomatoes. Chop garlic. Northern herring, thawed in boiling water, blanched.

2.？ Put all kinds of vegetables in a baking tray (except tomatoes and lettuce), sprinkle with black pepper, vanilla and a tablespoon of olive oil and mix well.

3.？ Bake in the oven preheated to 180 degrees for 15 minutes, take out, stir and bake for 10 minutes. Bake croutons for 5 minutes.

4.？ Add diced tomatoes, crispy bread, shredded lettuce and Polaris.

5.？ Heat olive oil to warm with a stainless steel spoon, add garlic, salt and various herbs, sprinkle with fragrance, turn off the heat, pour into a baking tray and mix well with various vegetables.

6.？ Sprinkle almonds?

5. Eat fewer meals and light snacks.

Losing weight is not the same as starving. Prepare some healthy and delicious snacks that will not bring too much burden to the body at ordinary times, and replenish the energy needed by the body at any time. Blueberry cereal bars with fruit, cereal and yogurt are simply the first choice for snacks with the most balanced nutrition.

Blueberry cereal bar

Food preparation

bottom

Almond? 120g

Honey. 2 tablespoons

Coconut oil? 1 tablespoon

Salt? a handful of

Cinnamon powder? 9g

Bananas? 2 pieces

Vanilla extract? 1 1/2 teaspoons

Raw oats? 35g

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