1, 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.
2, weight loss recipes
In one or three days, the diet of rice porridge will be reduced by 4 ~ 6 kg.
This recipe is a relatively healthy recipe for clearing intestines and detoxifying. You need rice porridge as a staple food for three days (try to cook it thinly). People with perseverance might as well try.
Day 1 day
Breakfast: rice porridge, a steamed bread lunch: rice porridge, a boiled egg dinner: rice porridge, a plate of stir-fried dishes.
the next day
Breakfast: rice porridge, a sesame bag lunch: rice porridge, a boiled egg dinner: rice porridge, a plate of stir-fried dishes.
the third day
Breakfast: rice porridge, five cakes, lunch: rice porridge, a raisin wheat bread, dinner: rice porridge, a plate of stir-fried dishes.
Precautions:
1, rice porridge can be eaten three times a day, and other side dishes are prohibited.
2. If you are afraid that the rice porridge is too cold, you can add a few slices of ginger to the pot.
3. In order to improve the taste, 1/3 brown rice can be soaked to make porridge.
4. Stomach gas and hyperacidity may occur. If the situation is serious, stop taking the medicine and shorten the three days to two days or one day to clear the stomach.
You should be able to lose 4-6 kg after three days. If you want to achieve better results, you can choose a more thorough purification, that is, you don't eat anything else at all, just eat rice porridge, but some people may not be used to it. You can try. You can start eating for one and a half days according to the above menu, and only eat rice porridge the next day and a half. After three days, you will find that you are like a different person, even your skin is smooth and delicate, and acne and facial oil will be reduced.
Second, the western-style 3-day weight loss method lost 9 pounds.
If it's no trouble, you can also try the following three-day diet. It has many ingredients, which can not only balance nutrition, but also control total calories.
Day 1 day
Breakfast: half a grapefruit, three teaspoons of peanut butter, a piece of bread and a cup of coffee.
Chinese food: Swallow half a can of tuna (soaked in mineral water or pure water), a piece of toast and a cup of coffee or tea.
Dinner: half a cabbage flower, two pieces of meat, ten lentils, ten red grapes, an apple, a cup of vanilla ice cream, a cup of tea or coffee.
the next day
Breakfast: half a banana, a boiled egg, a piece of toast and a cup of coffee or tea.
Chinese food: a cup of yogurt, two soda biscuits and a cup of coffee or tea.
Dinner: two hot dog sausages, half a broccoli, ten red grapes, half a banana and a cup of coffee or tea.
the third day
Breakfast: an apple, a piece of cheese, two soda cookies and a cup of coffee or tea.
Chinese food: a boiled egg, a slice of toast and a cup of coffee or tea.
Dinner: Swallow a can of tuna (soaked in mineral water or pure water), half a cabbage flower, half a banana, ten red grapes and a cup of vanilla ice cream.
note:
1. Drink five glasses of water every day (one in the morning, one in the evening and one in the middle of three meals). You can't drink water or eat anything else.
2, raw food can only be boiled in white, seasoned with salt and white pepper, nothing else.
3. In the order of recipes, don't misuse or use other substitutes.
4, coffee or tea can not add sugar or milk.
5. The formula considers nutrition collocation and chemical action, and cannot be changed at will.
Three or three days Pu 'er tea diet
1. Breakfast: one slice of whole wheat toast, one boiled egg, one cup of skim milk and one cup of Pu 'er tea.
2. Chinese food: a cup of skim milk, steamed fish (the same amount of chicken breast is also acceptable), boiled vegetables, a portion of fruit (apples and tomatoes) and a cup of Pu 'er tea.
3. Dinner: The menu for dinner is prepared by yourself, but starch and meat are forbidden.
Note: Eat like this for three days. Usually you can lose 4-6 kg in three days, but you should drink at least 2500-3000cc of water every day.
Tips:
The fast diet is only suitable for women who want to cram for the last minute. Although the short-term effect is good, it is easy to rebound and is not suitable for long-term consumption, otherwise malnutrition will occur. If you want to have a charming figure all the time, you must start from the daily dribs and drabs.
If you have been eating a lot, don't go on a diet at once. You can subtract 50 grams from three meals a day by decreasing method. Gradually control the daily staple food at about 2,500 grams (about a bowl and a half), replace polished rice with coarse grains, and develop the habit of eating seven or eight points full.
Vegetables can be lean meat, fish, eggs, bean products and vegetables and fruits with less sugar content.
For foods that contain too much starch and are extremely sweet, such as sweet potato, potato, lotus root starch, jam, candy, candied fruit, malt extract and fruit juice sweets, try to eat less or not.
Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled.