Most of the meals in the canteen are very greasy, which really brings many obstacles to losing weight, but as long as you eat according to the following 11 items, you can lose weight easily.
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Choose low-sugar and low-oil food
Let's take a canteen as an example to illustrate.
breakfast staple food
The one marked in red in the picture is not recommended, and other pasta and porridge are optional.
if the steamed stuffed bun is too oily, take a bite of dripping oil before eating, and choose porridge without sugar.
if the staple food in the canteen is greasy, you can prepare sugar-free whole wheat bread, pure oatmeal or miscellaneous grains.
breakfast protein
poached eggs, tofu with water, bean curd with shallots and bean curd are recommended, while fried eggs and sausage are not recommended.
If the breakfast protein in the canteen is greasy, you can prepare some pure milk, sugar-free yogurt and sugar-free soybean milk powder.
Breakfast vegetables
You can choose cold dishes such as shredded lettuce with scallion oil, nourishing celery, tiger dishes, etc. If you don't have any dishes, you can bring some small cherry tomatoes, or eat more food for lunch and dinner.
lunch and dinner staple food
The color marked green in the picture is recommended, but the color marked red is not recommended.
corn tortillas and vegetable cakes are not selected if they are greasy; I really want to eat Chinese hamburger and choose pure lean meat; Rice, Lamian Noodles, Daoxiao Noodles, and hot and sour powder are shared by two people when one person eats too much.
vegetables and protein for lunch and dinner
it is recommended to choose at least one vegetarian dish, such as garlic cabbage, fried rapeseed with mushrooms, and then choose a pure meat dish or a semi-meat and semi-vegetarian dish.
it is not recommended to choose fish-flavored, stir-fried, griddle, braised and fried dishes, such as fish-flavored shredded pork, stir-fried crab mushroom, griddle chiba tofu and fried radish balls.
When ordering mala Tang, you can choose potatoes, yams and corn as the staple food, quail eggs, tofu and lean meat as the protein, less meatballs and crab sticks with low protein content but high starch content, and more leafy vegetables and melon and eggplant vegetables.
Besides, not recommending it doesn't mean you can't eat it, just don't eat it often.
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Make every effort to match the coarse and fine staple foods
Whole grains can reduce the risk of weight gain, so make every effort to match the coarse and fine staple foods, with coarse grains accounting for 1/3 ~ 1/2.
if there are miscellaneous grains rice, steamed sweet potatoes/corn/yam in the canteen besides white steamed bread and rice, it is good to eat them together.
You can have flour and rice for two meals and corn or sweet potatoes for the other meal. You can also match the thickness of each meal, such as steamed yam with steamed buns for breakfast, miscellaneous grains rice for lunch and steamed sweet potatoes with white rice for dinner.
At least two kinds of food per meal
Two kinds of food refer to staple food and protein-rich meat, eggs and milk beans, especially because many people don't eat staple food or are vegetarian to lose weight; In fact, it is not a certain kind of food that makes people fat. Only balanced nutrition can make them lose weight healthily.
At least it means that it is better to have vegetables in every meal, because vegetables are rich in dietary fiber and low in energy, which can increase satiety and help to lose weight. It's best to serve food for breakfast, and eat more at lunch and dinner if you can't eat it.
control the amount of all kinds of food
once the food types are well matched, you have to control the amount you eat before you can lose weight.
The recommendation of Buddhism is that 1/2 volume of the plate is vegetables, 1/4 volume is staple food and 1/4 volume is protein, such as meat, eggs and beans. Just adjust it flexibly and eat enough.
If it is accurate, it is suggested that women should eat at least 13g cooked rice or its equivalent staple food, and men should eat at least 195g cooked rice or its equivalent staple food.
It is best for both men and women to eat an egg and drink a bag of milk for breakfast, and the meat for lunch and dinner can add up to 8-15g. It is best to eat 15 ~ 2 grams of vegetables per meal.
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Drink some water before meals
Some people find that drinking 5ml of water 3 minutes before meals can temporarily increase satiety and help them lose weight.
Students who lose weight might as well try drinking some water before meals. Besides water, they can also have light soup.
Eat vegetables before eating protein and staple food
Many restaurants give too much staple food, especially rice, which is inconvenient to share with others. When eating, eat lightly cooked vegetables first, and then eat protein and staple food. After all, most vegetables have lower energy than staple food and protein, and vegetables are also rich in dietary fiber to increase satiety. Ensuring protein intake during weight loss is also conducive to weight loss.
The food is too oily to rinse before eating
The food in the canteen is generally too oily, so it is recommended to pick up the food, drain the oil on the plate and put it in your mouth. If it is convenient to pick up two bowls of water, rinse it before eating. If there is a layer of oil floating in the water, remember to change it.
it's ok to eat canteen food occasionally without rinsing, but it's best to rinse it every day, otherwise it's difficult to lose weight.
chew slowly
It takes time for the signal of satiety to reach the brain from the stomach. If you eat too fast, you may have eaten too much when you feel full, so please chew slowly to lose weight.
I'm not asking you to count the number of times you have to chew. Just concentrate on eating, and try to chew as thin as rice grains or millet grains before swallowing.
Focus on eating
Many people will watch gossip or chase dramas when eating, which distracts their attention, makes them insensitive to satiety, and makes them easy to eat more. In addition, it is easy to prolong the meal time and eat more unconsciously under the attraction of the plot, so they should concentrate on eating if they want to lose weight.
Put chopsticks when you are full
Put chopsticks on the dining table when you are full. The dining table is not very clean, and you can't pick up the chopsticks you put down. It is also troublesome to get a pair of clean chopsticks, which can also control the amount of meals.
how to be full?
I just feel satisfied in my stomach, and I can eat it or not. With this awareness, I can accurately grasp it after repeated practice.
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Eat less high-energy snacks
Eat less high-energy snacks such as potato chips and cakes. The way to eat less is to buy less, buy the smallest package and share it with friends.
The more recommended snacks are fruit, sugar-free yogurt, whole wheat bread and nuts. Nuts are high in energy, just eat 1 grams a day.
if you master the above 11 suggestions, you can easily lose weight by eating in the canteen every day.