Food is always so irresistible, but the consequence of not being able to control it is accidentally eating too much and causing weight gain, and women are usually particularly affected in this regard. It is very important for those who want to lose weight to eat properly, especially high-calorie foods. So what are the common healthy weight loss recipes? How to make nutritious and delicious weight loss meals?

1. Healthy weight loss recipes

1. Peanut butter and strawberry rolls

Just roll up the peanut butter and strawberries with a pie crust and cut them into pieces, and you have a breakfast . According to research, peanut butter can create a feeling of satiety for several hours, keeping you going until noon.

2. Raspberry yogurt cup

I guess you often buy a cup of this nutritious breakfast at a convenience store in the morning. It's actually quite simple to do. If you want to taste better, you can make it in advance and freeze it in the refrigerator.

3. Blueberry sauce with peanut dorayaki

You only need to heat the finished dorayaki and eat it with peanuts and blueberry sauce. It is very delicious. Only 350 calories, no need to worry about getting fat.

4. Ham sandwich

This is the most common quick breakfast, but it will be especially delicious with a piece of heated cheese.

5. Corn weight loss breakfast

Ingredients: 2 spoons of corn flour, 1 spoon of milk, 1 spoon of oatmeal

This breakfast is based on healthy nutrition of corn. For meals, corn soup is easy and convenient to make.

Method: Just drink the ingredients with boiling water. If you feel not full enough, you can cook a stick of fresh corn the night before, microwave it the next morning, and serve with corn soup.

Tips: Corn contains a large amount of dietary fiber, which is a good health product among whole grains and is very beneficial to promoting human digestion. Corn is a staple food for weight loss. It is rich in nutrients and contains glycogen that is difficult for the body to absorb, which is very conducive to weight loss.

6. Soy milk meal

Ingredients: soy milk

Soy milk with other staple foods such as fried dough sticks is a good choice.

Method: In fact, making soy milk by yourself is very simple. Buy a soy milk machine, soak the soy milk the night before, and put the soybeans into the soy milk machine in the morning. It only takes 15 minutes to have a hot bowl. Soy milk is just fine. In addition to soybeans, you can also add black beans and red beans, which are nutritious and beautiful.

Tips: This breakfast has the most Chinese characteristics. There are many benefits for women to drink soy milk, which can prevent gynecological diseases. Soy milk is a vegetable protein, contains carbohydrates and protein foods, and is rich in nutrients.

7. Fruit and vegetable meal

Ingredients: vegetable and fruit juice, fried egg sandwich

A simple vegetable and fruit breakfast can meet your vitamin needs for the day.

Method: Use a non-stick pan to fry an egg (no cooking oil required), then take two slices of whole wheat sliced ??bread. You can also add ham, lettuce and skim salad dressing according to your personal taste, and use seasonal fruits to prepare juice. .

Tips: Fresh orange carrot juice, melon apple juice, pure kiwi juice, and pure cucumber juice are all good choices, which can help eliminate toxins from the body and enhance metabolism.

8. Milk meal

Ingredients: milk, soda biscuits

This breakfast is mainly based on milk and is more Western-style. Westerners don’t forget to drink a cup when eating breakfast. Milk is rich in calcium, vitamin D, etc., including all amino acids needed for human growth and development. The digestibility can be as high as 98, which is unmatched by other foods.

Method: The milk purchased in the supermarket can be drank cold directly, and it is also very convenient to heat it. Fresh milk needs to be boiled for five minutes to ensure that the bacteria are killed. The correct order of eating breakfast is to eat soda crackers first and then drink milk. Do not drink milk on an empty stomach.

Tips: It is best to choose skim milk, which has lower calories.

Mix up a fruit cup with kiwi, cherry, and coconut milk to ensure you're getting plenty of vitamins.

2. Healthy weight loss matters

In the process of weight loss, people often judge their weight loss results by the body mass index on the scale. Weight changes have always affected every dieter. mood.

In fact, the scientific method of testing weight loss results cannot only focus on one weight. You know, there are many factors that affect a person's weight, not just the amount of body fat. If we are too concerned about our weight, it is easy for us to lose confidence in losing weight, and even cause us to deviate from our original weight loss plan. So, does weight not matter in the weight loss process? Can we ditch the scale? The answer is of course no. It can be said that there are many ways to detect weight loss results, and weight is the most direct way and the easiest tool to reflect weight loss results. However, we should objectively use weight to detect weight loss results, eliminate those interfering factors, let weight reflect the weight loss results more objectively, and no longer let weight mess up. Let the experts tell you how to use reliable weight to detect weight loss results, so that your weight will no longer disrupt your mood.

1. Measure your weight at the same time every week, in the same environment and physical condition

Using a similar method of controlling variables, excluding the effects of exercise, water, eating and environment Under the premise of other factors, choose a time period for yourself every week. During this time period, the environment can be the same and there is no big difference in all aspects of the body. Real weight loss results. Experts suggest that after a long night of adjustment and rest, the body's physical condition is relatively stable and is less affected by eating, so the best time to measure is before breakfast.

2. Measure your own weight once a week

Because your daily habits or daily activities will be different during the seven days of a week, it will also affect changes in weight. Therefore, taking one week as a small cycle and choosing to measure your weight on a fixed day of the week, such as Sunday, can avoid interference from living habits. Experts also pointed out that weight is affected by many factors, and the body's metabolism is a slow process. Therefore, the weight loss effect will not be affected in a short period of one or two days. If we pay attention to our weight frequently every day, it will make us panic and even suspicious. Therefore, the best frequency of scientific weight measurement is once a week.

3. Combine with other indicators to see the weight loss effect

There are generally four indicators of whether the effect of weight loss is good or bad - fat rate, weight, water rate, and circumference of each part of the body. size (especially waist size). Only the changes in these four indicators can comprehensively reflect a person's weight loss results. Therefore, a single weight loss method is wrong and unscientific.

4. Healthy weight loss speed: lose 1 to 2 pounds per week

The fundamental purpose of weight loss is to lose fat. Under normal circumstances, the human body does not decompose fat at that speed. Fast, losing 1 to 2 pounds a week is a healthy weight loss rate. But once this normal speed is exceeded, don't expect to lose fat. What you lose is more the breakdown of valuable muscles and the loss of water. At this time, the body's metabolism is reduced or disordered, resulting in a significant reduction in body consumption. If the lost muscles are not replenished, it will become more difficult to lose weight and maintain the weight.