1, breakfast diet
1, a bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast. Chinese food: Sufu water spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice. Dinner, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
2. For breakfast, a bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and spiced peanuts boiled in water), 1 a handful of longan or jujube, scrambled eggs with tomatoes, fried celery with fungus, fried oily cabbage, half a bowl of rice for dinner, spinach and pig blood bean curd soup, fried shredded potatoes and cold cabbage heart.
3, breakfast bean curd, steamed egg soup, half a steamed bread, cold broccoli, steamed fish, diced green peppers and winter bamboo shoots, and half a bowl of rice. Dinner cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices, a bowl of millet porridge.
4, breakfast pumpkin medlar rice porridge, fried eggs, assorted pickles, Chinese braised beef, cold spinach, vegetarian fried kale, half a steamed bread. Dinner, melon sparerib soup, carrots, green peppers, shredded potatoes, cold tomato paste.
These are the four diet recipes I introduced to you. Friends in need can try it. Moreover, weight loss needs perseverance, and friends who need to lose weight should persist.
2. Eat a correct and healthy diet
Don't think that you can't eat meat if you lose weight. Eating meat is indispensable to a reliable diet. "Reducing fat = less starch+proper amount of protein+healthy fat+high fiber" is the correct healthy diet and the best way to lose weight.
(1) Eat less starch-but you have to eat it, and choose low-fat food.
The human body uses sugar as an energy source. Even if it eats fat or protein, it must be converted into sugar in the body before it can be used for productivity. If you eat enough protein and fat instead of carbohydrates (starch and sugar), the human body will also turn protein and fat into sugar to maintain life.
Our digestive system is optimized to absorb sugar, so the absorption efficiency of protein and fat is relatively low. Even if we eat more in a sugar-free state, the absorbed protein and fat are far from enough for our daily basic consumption, and the remaining calorie deficit depends on burning our own protein and fat. Therefore, reducing starch intake can effectively reduce fat.
Atkins Diet advocates a starch-free (carbohydrate-free) diet, but keeping a low carbohydrate intake for a long time will make you feel very hungry. Excessive intake of protein fat will add extra burden to the kidneys and liver, so it usually requires the guidance and observation of professionals (doctors) to ensure that it will not endanger your health.
So for the sake of health, starch can't be eaten. There is a little starch in the diet menu to maintain normal life activities, which is the first choice for health.
Recommended healthy starch ingredients:
Whole grains, oatmeal, brown rice, sweet potatoes and other coarse grains represented by whole wheat bread.
Healthy starch counterfeiters: sugary grains and refined rice noodles.
② Eat more high-quality protein-the key quantity.
The sources of protein include plant protein and animal protein. Either way, the key is quality and quantity. Protein is metabolized in our body for a long time, so it can keep full for a long time, which is beneficial to control the amount of food.
At the same time, protein can inhibit the secretion of hormones that promote fat formation and reduce the production of fat. Most importantly, excess protein will not be stored in the body, nor will it be converted into fat in large quantities. In addition to the normal physiological needs of the body, most of them will be metabolized in the form of energy.
It is worth noting that generally, foods with high protein content will have higher fat content, so when you choose to eat a lot of protein, you should also consciously choose high-protein foods with less fat content.
Recommended high-quality protein ingredients:
White meat-chicken, fish, etc. According to the red meat notes, white meat contains less fat. However, the skin and bones of chicken are rich in saturated fat. If you take out the skin and bones, it will be better to eat only meat.
Protein-Boiled protein can be added to your diet menu, which is the simplest and best source of protein. However, we should pay attention to eating as little egg yolk as possible. The cholesterol and other lipids contained in egg yolk are much higher than those in protein.
Beans-Bean products and beans, such as tofu and other foods can provide rich protein. Bean products are plant proteins with low fat content, which is very helpful for lowering human cholesterol levels.
Low-fat dairy products-If you want to make your diet menu more delicious, you can choose low-fat dairy products. It has many kinds, including milk, yogurt and cheese. Drinking a glass of milk every day can ensure that you absorb calcium and protein.
Nuts-almonds, walnuts, peanuts, pumpkin seeds and so on. Nuts are not low in calories, but they contain high protein, monounsaturated fatty acids and high-quality fiber. Counting a small amount of nuts as snacks in your diet can not only delay hunger, but also provide you with vitamin E and trace elements, so as to lose weight without forgetting beauty.
High-quality protein counterfeiters: whole milk, sweetened yogurt (prepared yogurt), baked beans, fried beans, salted or smoked nuts, etc.
(3) healthy oil-don't be greedy
Although it is necessary to control fat intake and lose body fat at the same time, a proper amount of healthy fat is also necessary. Your reliable diet should contain as little animal fat as possible, but vegetable oil that can lower cholesterol and strengthen the immune system can't be absent!
Vegetable oil helps to control your craving for food, and also helps you burn fat and keep your cholesterol at a pleasant level-do you need more reasons? Go to the kitchen and see what your vegetable oil is!
Recommended health oil:
Olive oil, sesame oil, tea oil, mustard oil, rapeseed oil. It should be noted that don't cook with the same oil for too long, and occasionally change the type of edible oil so that different fats and nutrients can be absorbed in a balanced way.
Health oil counterfeiters: hydrogenated vegetable oil, artificial fat, margarine.
High fiber food-diversified intake, weight loss and health.
Fiber can't be digested and absorbed by us, and it can't provide nutrition, but eating high-fiber food can help us move our intestines and stomach, which is beneficial to our health and deserves to be called the seventh nutrient.
High-fiber food has many beneficial ingredients, which can effectively prevent cancer and help prevent heart disease. Eating high-fiber food can not only help eliminate harmful substances and wastes in the body, but also lose weight and make our bodies healthier.
High fiber food recommendation:
Fungi-Fungi have the highest cellulose content, among which dried mushrooms, dried tremella and auricularia are the first and second high-fiber foods.
Cereals-The cellulose content of cereals ranges from 4% to 65,438+00%, and the order from more to less is wheat bran, barley, corn, buckwheat flour, coix seed flour, sorghum rice and black rice. Among them, barley is suitable for dietary fiber in barley, which is beneficial to lowering cholesterol and promoting intestinal health. At the same time, it is also rich in selenium, which helps to reduce the risk of rectal cancer and promote thyroid hormone metabolism.
Vegetables-Studies have found that vegetable fiber is more beneficial to human body than grain fiber. Bamboo shoots contain a lot of dietary fiber and are known as the prevention and control factors of "modern civilization diseases". Eggplant with low calorie is also a good choice, which is convenient to provide more dietary fiber. At the same time, the contents of magnesium, potassium, folic acid, B6, vitamin C and vitamin K in eggplant are very high. The rest have higher cellulose content: pepper, bracken, cauliflower, spinach, pumpkin, Chinese cabbage and rape.
Fruits-The most cellulose content in fruits is dried hawthorn, which is close to 50%, followed by dried mulberry, cherry, wild jujube, black jujube, jujube, pomegranate, apple and pear. In the diet menu that needs to control sugar, you may wish to choose varieties with low sweetness and high fiber, such as apples, tomatoes and guava. And avoid choosing sweet and delicate fruits.
Suggestion: For a healthy adult, the daily intake of cellulose should be 20-30g. If you are a person who usually consumes less dietary fiber, you'd better drink more water step by step, so as to send back the best effect of high-fiber food.