GI value, that is, blood glucose index, reflects the degree of influence of carbohydrates in food on blood glucose concentration. After eating, carbohydrates in food will be converted into glucose after digestion and enter the blood, and blood sugar will rise. Foods with low GI value are not easy to digest, and the speed of transforming into glucose is slow, which has less influence on blood sugar than foods with high GI value. Strong satiety can reduce food intake, and then control calorie intake.

When the glycemic index is lower than 55, this food is a low glycemic index food. Black rice, black rice porridge and whole wheat flour in the staple food are all low GI foods. In addition to low GI staple food, medium GI foods with GI value of 55 ~ 70, such as potatoes, brown rice and buckwheat steamed bread, can also be used as dinner staple food.

2. High quality protein+vegetables

Protein is not easy to be converted into fat, and protein is an indispensable nutrient for muscle growth. Supplementing adequate protein helps to improve the body's metabolic capacity. High-quality foods rich in protein mainly include eggs, milk and beans.

In addition, vegetables are low in calories and rich in nutrition, which is a good hand to lose weight, and of course it is also a necessary food for dinner recipes.

? 3. Low-sugar fruit

The calories of fruits mainly come from sugar, and the fruits with high sugar content have relatively high calories. Choose low-sugar fruits to lose weight, such as grapefruit, kiwi fruit, lemon and so on. People are used to eating fruit after meals, which is actually an unhealthy way of eating. It is recommended to eat fruit about an hour before meals.

Precautions for weight loss Dinner time can be earlier.

Eat at 6-7. If you are on the road at this time, you can use a fruit with high nutritional value and low energy and a cup of milk or a cup of soybean milk instead. Fruit is rich in vitamin C, which is helpful for human beauty, whitening, detoxification and preventing colds. Milk and soybean milk are rich in calcium and protein, which is beneficial to increase muscle elasticity, calm mood and prevent joint pain. It is also good for teeth and bones. Thirst in summer, quenching thirst with milk and soybean milk is much more nutritious than boiled water.

There should be salad for dinner.

Cold salad with less oil, such as cold black fungus and onion, can not only detoxify and beautify, but also reduce blood fat; There are also cool cucumbers and bitter melons, which have low energy. Put a little sesame oil or olive oil in the cold salad. I invented a way to eat today. I washed a cucumber. Then prepare 10 almonds. Take a bite of cucumber and eat some almonds, which means I didn't put oil in cucumber. I just ate cucumber and nuts together. The sweet and crisp cucumber and almond are very delicious, killing two birds with one stone.

The staple food should be eaten

But don't just eat white rice. You can do this at night. Cook a little white rice+steamed pumpkin+steamed potatoes. Pumpkins are also good for eyes. Steamed pumpkin is much more delicious than fried pumpkin, which needs a lot of oil. Steamed pumpkin is soft and sweet. Potatoes Everyone ate watermelon, French fries and potato chips. This kind of potato tastes terrible. Potatoes are not high in energy, and they are best eaten steamed. I found that some people who like to eat rice can eat 1-3 bowls of rice if fried vegetable oil tastes good at night, but if the rice is cooked less, they will eat half a bowl of rice, and the other part of the staple food will be purple potato or pumpkin or potato, which is not only more nutritious, but also won't eat so much. You can change the staple food 1 rice into a small bowl of rice+a small purple potato+a steamed potato+a small piece of steamed pumpkin. This staple food is very full. Much better than eating rice.

You can have soup for dinner.

Recommend laver egg tomato soup. This soup is very simple. Prepare the material with a little oil and a little salt. This soup is rich in nutrition. Porphyra, a dish of the ocean, is rich in many minerals, which is exactly what the human body needs. Eggs are high-quality protein. Eating an egg every day not only has strength, but also has good skin and strong memory. Much safer than eating meat and protein. The energy is not high either. Tomatoes are good food for whitening and sun protection. They are afraid of tanning in summer. Eat more tomatoes to reduce melanin formation. It is a good food for girls to lose weight. Energy is extremely low.