1, nine kinds of slimming vegetables
1, konjac
Amorphophallus konjac is a kind of food with low calorie and high dietary fiber. "Konjac refined powder" processed from Konjac is called "Oriental magic powder", which is a concentrated product of effective nutritional components of Konjac, and its main component is grape mannan. Because grape mannan has the characteristics of strong water absorption, high viscosity and high expansion rate, it can expand 20 to 100 times after entering the stomach to absorb gastric juice, so it makes people feel full. Therefore, konjac is a good diet food. Konjac refined powder products give people a sense of fullness when they don't eat much, which will naturally inhibit people's intake of other foods, thus achieving the purpose of losing weight.
2. wax gourd
Wax gourd contains vitamins, protein and minerals needed by human body, but it does not contain fat. In addition, wax gourd also contains fenugreek and propanol diacid, the former can promote human metabolism, and the latter can inhibit the transformation of sugar into fat in the body, so it has a good weight loss effect.
3, white radish
The amylase and spicy ingredient-mustard oil contained in white radish can help digestion and promote the metabolism of various fatty substances in the human body, thus reducing the accumulation of fat in the body.
4. Cucumber
Propanoic acid contained in cucumber can inhibit the transformation of carbohydrates into fat in human body, thus reducing the accumulation of fat and playing a role in losing weight.
5, leeks
Leek contains a lot of crude fiber, which can promote intestinal peristalsis, has a strong laxative effect, and can discharge excessive nutrients and metabolic waste in the intestine, thus helping to lose weight and clean the intestine.
6.cauliflower
Broccoli is a kind of vegetable with low calorie, and its propanol diacid can inhibit the transformation of carbohydrates into fat in the body. Moreover, broccoli is rich in choline, which can regulate fat metabolism. So broccoli is more suitable for dieters.
7.asparagus
Asparagus can promote the consumption of calories in the human body and has strong dehydration ability, so eating more fresh asparagus can make you slim.
8.eggplant
Scientific research has found that eggplant can inhibit the body from absorbing too much fat. In addition, eggplant contains vitamin E, which has hemostatic and anti-aging effects. Eating eggplant regularly can keep the cholesterol level in the blood from rising, which is of positive significance for delaying human aging.
9.mustard
Mustard helps to remove excess fat from the human body, thus playing a role in losing weight. Mustard tissue is rough and hard, and contains a lot of B vitamins and edible cellulose, so it has the function of reducing weight and relaxing bowels, and can be used to prevent constipation.
2. Dieting vegetarian diet
breakfast
Breakfast A: 60 grams of broken corn, 30 grams of millet and 25 grams of carrots, cut into peanuts, and washed with boiling water for breakfast. If the porridge is rough and tastes bad, you can mix 6 grams of raw flour with cold boiled water and pour it in after the porridge is finished. This porridge is greasy and delicious. You can also add some salt and sesame oil to taste. Corn contains a variety of amino acids, carotene and vitamin E, which is of great benefit to control obesity and cardiovascular and cerebrovascular diseases. Carrot contains vitamin A, nucleic acid and carotene, and it also has a certain anti-cancer effect if eaten regularly.
Breakfast B: high-calcium skim milk 1 cup, 65g light steamed bread, banana 1 root or apple 1 piece. This meal can supplement vitamin C, moisten the intestines and relieve constipation, and prevent excessive nutrition from being absorbed through the intestines. When you eat breakfast A many times in a row, you will feel tired, so you can use this meal to make a transition.
Breakfast C: Boil 2 eggs, eat egg white and half yolk; 1 cup of soybean milk, 1 slice of baked vanilla bread (about 65g).
Semi-vegetarian breakfast helps to accept vegetarian lunch and dinner smoothly.
lunch
Lunch A: 70g oatmeal, 30g laver (slightly washed to remove sand), 32g auricularia auricula (soaked in clear water and cut into 1cm width), shredded ginger, fresh onion, sesame oil and salt. Cook porridge for lunch. Both laver and auricularia auricula have the functions of regulating blood lipid and dredging blood vessels.
Lunch B: 70g of white flour, cooked in clear water, 45g of fried bitter gourd slices, 30g of fried peanuts and soy sauce.
You will feel hungry after lunch for several days in a row. At this time, use this meal to adjust and prevent the failure of diet therapy.
Lunch C: Staple food: 35g of glutinous rice and 35g of broken corn, mixed and washed, boiled into soft rice.
3. The best way to lose weight
1. Drink water properly
Drinking water properly, rather than drinking more water blindly, is more conducive to health and weight loss. Drinking water is good. According to scientific research, if you drink 1.5 liters of water every day, you can burn 17400 calories every year, which is equivalent to losing weight by about 4.5 kilograms!
But don't drink too much, because drinking too much water is easy to accumulate in the body and cause edema.
2. Diversified sports
When you do the same exercise every day, your body will gradually adapt to your exercise intensity and pattern, and at the same time, with the weight loss, the calories consumed by the same exercise will also decrease. Then you entered the platform period. Therefore, it is best to arrange 2-3 kinds of exercise during weight loss, and then it is best to do it alternately.
3. Appropriate iron supplementation
To tell the truth, fat people are malnourished. Because fat people eat more, but have less nutrition. Such as iron deficiency.
If there is insufficient iron in the body, cells will not get enough oxygen, thus reducing metabolism! Therefore, in daily life, you can eat more iron-supplemented foods in moderation, such as grains and bean products.
4. indispensable dairy products
According to the dietary guidelines of China, we encourage people to eat all kinds of dairy products every day, with a total amount of about 300g liquid milk.
It has long been confirmed by scientists that calcium is one of the important elements to promote fat burning. So it is very important to eat dairy products every day.
Get enough sleep
For people who want to improve their metabolism, besides eating and exercising, there is another link that cannot be ignored, that is, adequate sleep.
If you want to keep your metabolism at the best level, you should sleep for 6-8 hours every day. Lack of sleep will lead to slow metabolism and easy to get fat ~
6. Stick to strength exercises
Compared with aerobic exercise, the biggest advantage of strength exercise is the halo effect. Within 48 hours after you finish your exercise, your metabolism and fat burning will always be at a high level, which is very beneficial to lose weight.
Therefore, during weight loss, we must arrange a certain amount of strength exercises to cooperate with aerobic exercise.
7. Replace some flour and rice with miscellaneous grains.
We all know fine carbohydrates: bread, rice, white flour and so on. , will lead to fluctuations in human insulin levels, which is not conducive to weight loss. However, refined grains also contain indispensable nutrients. So the best way is half refined grain and half flour rice.
Eat 250-400g grains and potatoes every day, including 50- 150g whole grains and beans and 50- 100g potatoes.