Want to successfully lose weight you have to control your mouth, meaning that does not mean that you do not eat but to eat in a way, then how to lose weight to eat correctly? Here is what I brought you during the weight loss eating, take a look at it together.
Eating during weight loss
1, weight loss breakfast eating
Breakfast is the most easy to ignore, even if it is clear that they are advocating a rich breakfast, but also completely ignore, if so, your health and slimming will be discounted Oh. Friends who have time to do a little porridge in the morning and maximize the nutrition of porridge, then it is rich in ingredients, change the type, add a variety of grains, you can also add some of the health benefits of potatoes, including medicinal ingredients, such as lotus seed, lily, jujubes, gravy, angelica, atractylodes, etc., according to their own physical condition and with ingredients, such as: constipation, high blood fat people can choose more! Oatmeal porridge, brown rice porridge, mixed bean porridge, etc.; edema, phlegm and wet body friends, you can often choose some barley, corn, yam, sweet potato, etc. porridge; weak spleen and stomach, insufficient qi and blood, you can often choose to yam, gorgonzola, jujubes, angelica, etc. porridge.
Even if you don't have the time, you can cook congee the night before, leave the next day's portion out, and heat it up in the morning when you get up. When time is tight in the morning, you can choose to use milk with 2 spoons of instant oatmeal, or grains powder. Or milk, with some mixed grain pasta, such as whole wheat buns, bread, corn fritters (homemade in just 3 minutes).
If this is also no time, then bring a bag of milk or soy milk, a little bread, it is better than not eating. In addition to the staple food, we had better add an egg every morning, do not like or can not eat eggs friends can choose a small handful of nuts to replace the egg, with a little bit of cold green leafy vegetables. Many people are not accustomed to eating vegetables, mostly because they think it is too much effort, in fact, to do a blanched vegetables only need a few minutes, pick the vegetables the night before, get up in the morning and wash and dry, blanch, mixing, can be completed very quickly, if you really feel the trouble to choose one or two kinds of fruits can also be, or a few slices of lettuce, a cucumber, a tomato is a good choice. This way your breakfast is perfect.
2, weight loss lunch eating
Most of the lunch is in the cafeteria to eat work meals or outside to solve the cafeteria's work meals and most of the greasy, it does not matter, a healthy diet does not only mean a meal, but to synthesize the whole day's diet, and even a week, a month, or even more long. So, under the limited conditions, we try to choose the healthier ones with less fat and oil. Vegetables already have a lot of fat, then less choice of meat, and even if you choose not to choose too much oil, choose some steamed, stewed is better. Do not choose the main food with fat, if there is coarse grain rice is better, or potatoes, corn, etc. to replace part of the refined white rice. The starch in the staple food is already enough, do not choose food containing starch in the dishes, such as potatoes, yams, corn kernels and so on. Worried about too much fat, or poor appetite control, you can choose an apple or papaya before the meal, which can help you remove grease and decomposition of fat, can also be eaten after the meal, but remember that you must leave a place to eat fruit only, never can not have eaten a lot of food, and then go to eat a fruit, which is not only not conducive to weight loss, but also aggravate the burden on the stomach and intestines. In addition to fruit, you can also drink a bowl of light soup before the meal, no oil is best.
If you order food outside, the main food still do not come with fat, you can choose white rice, you can also choose grains rice, or potatoes, corn and so on. The dishes mainly choose green leafy vegetables, to less oil vegetarian fried mainly, there are cold dishes better, and then choose a meat fried vegetables, or a small amount of meat can be, as long as it is not very fat meat other kinds of meat you can choose, but remember that the proportion of meat and vegetables with 1:3, that is, a bite of meat and three mouth vegetables. Do not choose sweet drinks during the meal, also after the meal, you can choose some plain water, brewed tea, restaurants do barley tea and so on are very good choices. With meals a family can also refer to the principle of ordering food outside, but also better control of the amount of fat and salt.
3, weight loss dinner eating
Dinner is the most important meal, weight loss, if the dinner is difficult to control, then your weight is basically also difficult to control. Although we are accustomed to dinner to eat a little rich, after all, only the evening family can be together to eat a meal in peace, do a little rich understand, but rich does not mean that the caloric surplus, more do not have to do a table of meat grease and so on are biased in favor of more dishes. Give yourself a psychological implication, food can be eaten every day, at any time you can buy back to do, buy to eat, do not have to be tempted only by this meal. Because the body's metabolism will be reduced at night, while consumption will also be reduced, the stomach and intestines also need to rest to adjust, dinner once you eat more fat and calories, consumption is not enough, the food will inevitably build up in the body, the formation of fat, over time, weight gain, not to mention, but also high blood lipids, high blood pressure and other cardiovascular disease problems. Whether it's based on health or weight reduction, choosing the right dinner is crucial. So, you must change.
The choice of staple food can be less than in the past, or simply replaced by a variety of porridge, porridge is not only good for digestion, while the calorie reduction of two thirds, but also because of the addition of a variety of ingredients, nutrients are also enriched with the next day's breakfast, which is a multi-purpose. The choice of dishes, you can choose to fry vegetables with less oil, with a blanched vegetables, the variety can be richer. Like meat friends can choose a little fish and shrimp, but do not fry and fried, you can also choose some pre-cooked meat, such as beef, chicken, pork torn into thin shreds or cut into thin slices with vegetables with cold, because after a long time of stewing, the fat has been reduced by a large part of the flavor is also better. In addition to frying vegetables must remember to put less fat and salt, vegetables are certainly small calories, but it is very absorbent, fat and more can not play a role in weight control to reduce weight.
4, weight loss snacks how to eat
This point is very few women do not choose, even if you do not choose desserts, fruit is always unavoidable, is the majority of people's favorite, but we should know that uncontrolled eating fruit will also increase weight, especially some of the sugar is higher. That's why we need to regularly choose some snacks that promote health and can be slimming. Throw out some chocolate, cookies, desserts, puffed food, and replace it with yogurt, milk, a few nuts, and a little fruit. If you really want to eat those things, then buy small quantities and eat a little, not as a regular food at home and at your desk, so that you can avoid being the only choice of food within your reach. Yogurt a cup a day, up to 200 ml can be, milk a day up to 250 ml and do not need to choose skim or low-fat, nuts a day a small handful of about 30 grams or less, combined hazelnut, pistachios 12 to 15, sunflower seeds a small handful. Fruit can choose 200 grams to 300 grams per day.
It should be noted that do not want to get up to eat some, set a time, such as about 10:00 in the morning, about 3:30 in the afternoon, this will not only help you a good control of the appetite for the next meal, to avoid eating especially much because of hunger, but also a good control of blood glucose stability, reduce the rate of fat synthesis, but also supplemented with more nutrients.
Weight loss healthy food1, natural peanut butter
Do you have peanut butter in your home kitchen? It's best to buy the all-natural variety Oh. You'll notice that this peanut butter will have some liquid on it and is usually more creamy than peanut butter that contains sugar, salt and other ingredients. Although peanut butter is high in calories, eating only a small amount of peanut butter will make you feel full and satisfied, which will allow you to reduce your intake of other high-calorie foods, which will lead to weight loss!
2, cold vegetables
Learning to love these greens will help you add some dietary fiber to your daily diet while satisfying your appetite. Each serving of coleslaw will ensure that you're getting enough nutrients and health benefits, but you can also try putting in some toppings if you need some variety. Add different vegetables to your salads, and you can make a lunch or dinner salad with cold vegetables. If you're brave, try raw onions. With your favorite dressing, it's a superb health food.
3, fresh tomatoes
Fresh tomatoes are always a dieter's favorite. Tomatoes contain antioxidants and are also rich in vitamin A, vitamin C and lycopene. A delicious sandwich with a slice of fresh tomato is indeed more than delicious. Eat tomatoes without peeling, tomato skin is rich in dietary fiber, and tomatoes are very low in calories, is the first choice of dieters.
4, low-fat yogurt
Yogurt is a good friend of the slimming, because it is low-calorie, but also can give you enough calcium. Yogurt contains about 30 percent of your daily calcium needs, and the high protein in it will also allow you to say bye-bye to hunger-induced upsets in healthy weight loss.
5. Hummus
Want to get rid of the temptation to snack on cereal, celery sticks, and pancakes? Now pair a teaspoon of hummus with your favorite veggies, and you can relish in a satisfying, high-protein snack. Hummus is not too high in calories, but gives you the satisfaction of coming full, thus saying goodbye to high-calorie snacks and being healthy and slim!
6, strawberry
Strawberry is cool, sour, non-toxic, has a moisturizing lungs, cooling blood, spleen and alcohol. It also contains pectin and rich dietary fiber, which can help digestion and defecation, good defecation can play a good effect on weight loss oh!
7, pineapple
Sweet and sour pineapple is a good choice in spring. Pineapple meets almost all the needs of the human body for vitamins, as well as a large number of natural minerals, can help the human body more effective digestion and absorption. There are many ways to serve and eat pineapple, either added to cooked foods and meats, or juiced as a drink. The juice of pineapple is able to acidify fats and help digestion and defecation. So low-calorie pineapple is a good choice for dieters!
8, papaya
100 grams of papaya in only 27 calories, papaya is undoubtedly one of the first choice of low-fat food in weight loss! Papaya enzymes can not only decompose protein, sugar, but also decompose fat, through the decomposition of fat can be removed, shrinking fat cells, promote metabolism, in a timely manner to the excess fat out of the body, so as to achieve the purpose of weight loss!
9, nuts
Although nuts are very rich in fat, but in fact they contain are very healthy unsaturated fat, is an important nutrient needed by the human body. In addition, nuts contain a lot of protein, fiber and a variety of minerals. Therefore, delicious nuts can not only satisfy your taste buds, or very ideal weight loss food Oh!
10, grapefruit
Studies have shown that grapefruit contains chemicals that help reduce insulin levels in the body. In addition, the rich fiber and water contained in grapefruit helps to increase satiety and speed up your metabolism, which is very beneficial for weight loss. Try eating an extra 1/2 grapefruit for breakfast every day, which will keep your metabolism very active throughout the day!
11, green leafy vegetables
Green leafy vegetables include broccoli, kale, spinach, celery, and beets and other green vegetables. They are nutritious foods rich in iron and calcium. In addition, they are high in vitamins, fiber, and antioxidants, and their low calorie count is a big reason why they can keep you full and not fat. Whether sautéed in olive oil or as a vegetable salad, they are very tasty slimming food!
12, orange vegetables
In addition to green leafy vegetables, orange vegetables are also a leader in weight loss food. Which are orange vegetables? Carrots, sweet potatoes, pumpkin, etc. are very representative of orange vegetables. All of these super healthy weight loss foods contain a lot of vitamins and potassium, and are the best food choices that can help you stabilize blood sugar levels and lose weight effectively.
A week of dinner recipes do not reboundMonday: chicken salad + yogurt
Weight loss effect: compared to other meat, chicken has a low-fat and low-calorie characteristics, the meat is also more refreshingly tender, is the first choice of all dieters to take the animal protein food, and with the yogurt will be able to promote the human body's digestion, it is a laxative good food, can make slimming become easier.
Tuesday: seafood winter melon soup + brown rice
Weight loss effect: shrimp, crab, shellfish and other seafood is not only low-calorie, and is rich in a variety of vitamins and minerals, can promote digestion and absorption. Winter melon diuretic, can discharge the body excess water. Brown rice is rich in dietary fiber, is conducive to laxative.
Wednesday: green vegetables cornmeal cakes + sweet potato porridge
Weight loss effect: cornmeal and sweet potatoes are coarse fiber food, can be very good to drain the body of the accumulation of toxins and intestines, and there is also a very strong satiety effect, the calorie is not high, it is the best dinner food choices for dieters.
Thursday: baked spaghetti with meat sauce
Weight loss effect: pasta is made of hard wheat, this substance is rich in protein and carbohydrates, can be slowly decomposed in the body, so that dieters ingested, can have a long time to digest, will not have hunger.
Friday: pumpkin and tomato detox soup + white rice
Weight loss effect: pumpkin and tomatoes are rich in vitamins and pectin, can eliminate bacterial toxins and other harmful substances in the body, and there are lipolysis, fat, detoxification, detoxification, and will be eaten as a dinner to regulate the stomach and stomach, which helps to discharge body wastes, and promotes the production of red blood cells, which helps gastric juice on the digestion of fat and protein. The first thing you need to do is to take a look at the food.
Saturday: egg fried rice + seaweed egg soup
Weight loss effect: eggs are rich in protein, to meet all the needs of the body, and seaweed can be laxative, effectively alleviate constipation, the two together can make the dieters in the get very enough nutrients under the health of the slimming success.
Sunday: cabbage dumplings + tomato mushroom soup