1, strong satiety;

2, low heat;

3. Cheap.

Ha ha! This should be the food that most people who lose weight pursue!

Make a food classification first!

A healthy and nutritious meal must contain three contents:

Staple food+vegetables+protein.

Let's look for food that meets the above three characteristics:

Staple food category:

Miscellaneous grains: brown rice, black rice, quinoa, coix seed, etc.

Miscellaneous beans: black beans, red beans, kidney beans, red beans, etc.

Rhizomes: potato, sweet potato, purple potato, yam.

There are also corn, whole grains (whole grains), whole wheat flour and whole wheat bread (homemade), all of which are high-quality staple foods.

Protein category:

Protein is milk, eggs, all kinds of lean meat, fish and shrimp, and tofu.

Among them, eggs are the cheapest, and it is admitted that you can eat 2 whole eggs every day; In addition, some fish are also very cheap, and tofu is cheaper.

Vegetables:

Almost all vegetables are good for losing weight.

What needs to be explained here is that losing weight requires not only knowing what to eat, but also knowing how to eat.

Diet food should be steamed, boiled, fried with less oil.

The following are some nutritious diet lunches made according to the above principles for your reference!

The answer to this question should be the dream of many dieters, but it seems that there is no perfect food.

Strictly speaking, everything you eat has calories, but it's a little different.

First, foods with strong satiety can resist hunger, and coarse grains seem to be an option.

When we lose weight, we recommend coarse and fine staple foods, such as millet, brown rice, red beans and barley. In addition, you can also match sweet potatoes and pumpkin potatoes, so that you won't feel hungry too early between meals, and naturally you will feel full.

These foods are relatively cheap and highly recommended. But it should be noted that they are staple foods with high carbohydrate content, so the calories will be high. Some people may not eat much rice, but they like to eat sweet potatoes, pumpkins and so on, even as snacks, which is absolutely not desirable. Just because these foods are recommended to lose weight doesn't mean that you won't gain weight. After your total energy intake exceeds, you will get fat if you eat anything.

Second, eat more vegetables.

First of all, the traditional habit of potatoes belongs to vegetables, but it should be regarded as a staple food, in which the carbohydrate content is high. Therefore, if rice must be accompanied with shredded potatoes, it is best to supplement the intake of dietary fiber and vitamins with other vegetables, such as spinach and chrysanthemum.

As for other vegetables, they are not too expensive. There is no need to choose "high-end ingredients" such as asparagus in pursuit of fashion. Chinese cabbage, rape, chrysanthemum, spinach, cauliflower, broccoli, etc. It is suggested to cook vegetables with a little water and a little oil. If you just like cooking, don't stick to the pot and put less oil.

The rich dietary fiber in vegetables helps to improve satiety. Eat vegetables to fill your stomach first, and then eat others slowly.

Third, carefully choose high-quality protein.

Red meat is only about one or two grams a day, and dieters generally eat chicken breast, tenderloin, or fish and shrimp. Compared with protein, the content is relatively high, and the fat is relatively low, even zero. Meat itself is not cheap and does not meet the requirements of the topic. Boiled eggs and custard are relatively cheap and healthy choices.

There are thousands of reasons to lose weight, and keeping your mouth shut is enough to benefit you for life and is effective.

There is a lot of food that is full, fat and cheap. These foods can increase satiety and control intake, so as to achieve the effect of healthy weight loss.

What are the full, fat and cheap foods?

1, protein food.

Fish and shrimp seafood, chicken breast, bean products, eggs, milk and other foods. These foods are low in calories and rich in protein. During weight loss, they can not only increase satiety, but also increase muscle and metabolism. At the same time, it can also avoid sagging skin after losing weight.

2. Carbohydrate food.

Carrots, potatoes, yams, pumpkins, quinoa, oats, corn, lotus roots, brown rice and other foods. This kind of food belongs to coarse grains, with strong satiety, slow rise of blood sugar and little influence on blood sugar and insulin. Eating them during weight loss can not only increase satiety, but also avoid weight gain, so they are the first choice for health.

3. vegetables.

Cucumber, cabbage, broccoli, tomatoes, celery, onions, spinach, lettuce, Chinese cabbage and other foods. These vegetables are low in calories and rich in cellulose. Regular consumption during weight loss can increase intestinal peristalsis, promote excretion and improve constipation.

4. Fruit.

Cherry tomatoes, apples, oranges, kiwis, oranges, grapefruit and other fruits.

In addition to full-bodied food, you should also keep a certain amount of exercise every day. Exercise can improve metabolism, promote fat burning, and play a certain auxiliary role in reducing fat and weight.

During weight loss, it is recommended to combine aerobic exercise with strength training and keep at least 40 minutes of exercise every day.

Such as brisk walking, jogging, cycling, push-ups, sit-ups, belly rolling, squats and other sports, which can reduce fat, gain muscle and shape healthily.

I haven't been out for almost a month. I'm full every day and I haven't gained weight. This is the way I eat. I will eat vegetables, protein and carbohydrates for lunch and dinner. The ratio is two parts: vegetables, protein and carbohydrates. It's really cheap, nutritious and not fat.

1, vegetables

At present, the main vegetables in our family are green vegetables and Chinese cabbage. Because I dare not go out to buy food at this special time, I bought it online for several days as soon as I bought food. Many vegetables are out of stock, so now we buy Chinese cabbage and Chinese cabbage, which are easier to keep and cheaper.

2. protein

At present, my family eats all kinds of fish before Tunnian. Protein is not necessarily meat. If you want to be cheap and full, then the egg is protein. Maybe a glass of milk was also absorbed by protein. So if you want to be cheap and full, protein can choose cheaper fish and eggs.

3. carbohydrates

There are many kinds of carbohydrates, such as rice, noodles, bread and steamed bread. In fact, the price of carbohydrates is not expensive, but if you don't want to gain too much weight, eat as little as possible and don't eat too much.

Recommend food that is not fat and cheap when you are full.

theme

Coarse grains. Sweet potato, corn, potato, yam, purple potato, oat, buckwheat and other foods. These foods have a strong satiety, some foods are rich in dietary fiber, and some foods have a low glycemic index, which is very suitable for weight loss and weight control.

Low-fat and high-protein food

Protein can stimulate the digestive tract to secrete a hormone called "casein peptide", which can bring a strong satiety.

The sources of food protein can be divided into animal protein (meat, milk, fish and eggs) and plant protein (pasta, miscellaneous grains, vegetables and fruits).

Pay attention to low-fat meat, skim milk, egg white and most soy products during weight loss, which are good sources of low-fat and high protein.

Chicken breast, egg white, low-fat milk, tofu, various beans and fish are all good choices.

Foods rich in dietary fiber

It is good to lose weight and eat more green leafy vegetables. The calories of green leafy vegetables are very low, and most green leafy vegetables only have twenty or thirty kilocalories. With the same calorie intake, you can eat more vegetables and feel fuller. In addition, green leafy vegetables are rich in dietary fiber, which can increase satiety and promote fat decomposition, and are the most ideal food to lose weight.

In addition, konjac, kelp, bean sprouts, celery, fungus and wax gourd are also good choices.

Konjac powder, various vegetables, oatmeal.

Many friends often fail to lose weight because they are often afraid of being hungry when losing weight. Or after finishing health, I sweated a lot and my stomach growled. In fact, when you are hungry, you can eat some super-full food, which will not get fat and can solve the hunger problem.

I recommend 8 kinds of commonly used and convenient satiety foods to you, all of which are effective, tried by myself, cheap and easy to buy, with high cost performance! Nutrition is also rich, don't worry about nutrient loss, be healthy and beautiful together ~ ~

1, Apple:

Eating an apple an hour and a half before meals can replenish fiber and water. It is recommended to eat in afternoon tea or snacks instead of high-calorie snacks such as potato chips to enhance satiety.

2. potatoes:

Potatoes are really anti-hunger weapons. Boiled potatoes and steamed potatoes are the brands with high satiety index in many foods. I think there will be all kinds of delicious potatoes for dinner every day. The most important thing is to eat enough potatoes and not go on a diet.

3. Eggs:

Focus on recommendation! ! ! Eggs are rich in protein, which can increase satiety and delay gastric emptying. After eating, you won't feel full like you didn't eat ~

4. Oats:

Oats have super satiety and high fiber content. I personally like to drink milk or yogurt. If you eat them alone, they will be too light and a little difficult to swallow. The combination of the two is very suitable, rich in nutrition, good in taste and chewy. They can be used as breakfast or dinner, and satiety is excessive.

5. Nuts:

Nuts are rich in unsaturated fat, which is a very friendly fatty acid to human body. It will also make you less hungry. But it is not recommended to eat more. You can eat several kinds, just a few of each kind, and 20 grams a day is better (about 3 spoonfuls)

6. Whole wheat bread:

Rich in high fiber, it is convenient to order! Buy it as a stock the next day, eat it with milk for breakfast, or as a snack at ordinary times. Suitable for student parties who get up late, get up and stuff two pieces of bread before going to class. But pay attention to its production date. Eating bad is not good for your stomach.

Water:

Water is the most needed energy for human body, and it also contains the most components. Sometimes lack of water can make you think you are hungry. Next time you want to eat snacks, it's ok. Just drink a large glass of water first 10.

Minutes, your hunger may disappear.

8. Sweet potato (sweet potato):

Sweet potato contains an ingredient called indigestible starch, which can improve people's satiety. Eating sweet potatoes can even make them full for up to 24 hours. Low fat content, low calorie production, rich dietary fiber, cheap and delicious. Whether it's brunch or lunch, you can have a place. There are many ways to eat, everything is cooked and stuffy, and adding some milk is more beautiful.

The above is a summary of common cost-effective foods. The various combinations of the above foods ensure that everyone can lose weight after eating for two days! But good habits need to be repeated every day, so don't worry. Healthy diet, fitness, muscle gain, weight loss and shaping are a long process. Only when you are full can you lose weight! I hope all my friends can be healthy and beautiful ~

roughage

Nowadays, many people advocate losing weight and want to have a good figure, especially girls. In order to wear beautiful clothes to attract people they like, and to make themselves better, they try everything, which is painful but happy. Is there any way to change this situation, or is there any food that is full, fat and cheap?

For the first staple food, the staple food can use all kinds of coarse grains or oats instead of the rice noodles that are often eaten. The roughness of coarse grains makes people feel full when chewing, and the calories are low, so you can set it yourself. Oatmeal porridge in the morning, purple potato in the evening, or purple potato paste will do.

Second, vegetables, most of which are low in calories as long as they are cooked reasonably. Onion, cauliflower, carrot and purple cabbage can be boiled in water with a little seasoning, which is a delicious and low-calorie dish. As for matching, please remember that the oil is too salty according to your own preferences.

Among the third kind of fruits, fruit is the main source of vitamin C. I believe many people like to eat fruit as a meal to lose weight, but it is unhealthy. Fruit can only be used as an aid, and eating more citrus fruits or apples can also make you full and fat.

A lot.

1, tofu

Tofu is not only rich in protein and vitamins, but also low in fat. Stewed with fish is delicious, and you can lose weight.

2. konjac

Amorphophallus konjac is one of the best diet foods because of its low calorie and rich dietary fiber to provide satiety.

3, all kinds of vegetables

Eating vegetables regularly can provide various vitamins for the body, as well as various dietary fibers to help the body excrete toxins and feces, which is a good helper for slimming.

3, kelp, seaweed

Supplementing trace elements in the body, supplementing iodine and calcium, without calories.

4. eggs

High quality protein, cheap and healthy, low in calories.

5, shrimp, squid and other seafood

Protein, low calorie.

6, all kinds of fruits