First of all, sweet potato

Sweet potato is rich in starch, dietary fiber, carotene, vitamins A, B, C and E, as well as potassium, iron, copper, selenium, calcium and other trace elements 10 and linoleic acid. And its calorie is not high, about 99 calories/65,438+000 grams, so it is quite full. It is a good choice to take sweet potato as the staple food during weight loss.

Second, yam.

Yam is a kind of food that can be used as both staple food and dishes. It has many benefits to lose weight, low calorie and strong satiety.

Third, corn.

Corn itself does not have the function of losing weight, but it contains less energy and fat, and the cellulose it contains is a carbohydrate that the human body can't absorb, which can promote intestinal peristalsis, reduce the accumulation of spoilage in the intestine and enhance satiety.

Four. oat

Oats have the characteristics of more protein and less carbohydrate. It is also rich in soluble fiber with high viscosity, which can greatly prolong the gastric emptying time, enhance satiety and control appetite. Simply put, a diet with oats can control energy intake well.

Verb (abbreviation for verb) cabbage

Chinese cabbage is rich in water and can promote excretion. Cabbage is low in calories, so you don't have to worry about excess calories if you eat too much. Cabbage is also rich in dietary fiber. After eating, it can relieve hunger, relieve constipation and promote the discharge of intestinal waste.

Six, bean sprouts

Every100g of mung bean sprouts contains 8 kilocalories, which can be said to be very low. The cellulose contained in it is quite rich, which can play a laxative role. The combination of the two has created a tall image of bean sprouts effectively helping to lose weight.

Seven, tomatoes

Every100g of tomato contains only19kcal, and its pectin and dietary fiber can enhance satiety and promote intestinal peristalsis. In addition, lycopene in tomatoes can effectively prevent the accumulation of fat cells.

Eight, kelp

Kelp contains laminarin as polysaccharide, which is similar to heparin and has the function of lowering blood lipid. It contains a variety of minerals and trace elements, which can reduce the deposition of animal fat on the heart, blood vessels and intestinal wall. If iodine deficiency can also cause insufficient thyroid secretion, thus reducing the body's basal metabolic rate. Severe iodine deficiency will cause low-level energy output and induce obesity. Kelp has a good effect on obesity caused by hypothyroidism.

First, the principle of low-calorie diet

1, mainly choose vegetables, fruits and bean products, choose eggs, milk and grains in moderation, and use less oil for cooking.

2, low fat, limit animal fat and fat with high saturated fatty acid content.

3, carbohydrates, generally not less than 130 grams per day.

4, supplied by protein, with a daily weight of not less than 65438 0 grams per kilogram.

5. Foods with low sodium and high vitamins should be provided. In order to satisfy appetite and avoid hunger, patients can eat more vegetables and fruits with low carbohydrate content.

(6) reduce the total heat. Generally, the daily heat supply is 800 ~ 1500 kcal.

Second, the role of low-calorie diet

1, which can appropriately increase food intake, satisfy satiety, enjoy satiety and improve the quality of life.

2. Reduce the weight of overweight or obese or diabetic patients, and make them return to the standard weight.

3. Reduce insulin resistance and increase insulin sensitivity.

4. Reduce the burden of islet β cells and delay their decline.

reference data

Low calorie diet-Baidu encyclopedia