1, how to eat to lose weight
(1) Simple staple food
The so-called staple food mainly refers to grain, including rice flour, miscellaneous grains, beans and potatoes. However, people have expanded the range of staple foods, such as Shao Shao, fried dough sticks, spring rolls, milk yellow buns and other foods containing starch, which are all regarded as staple foods.
In fact, this kind of food is high in fat, calories, etc. Eating more is not good for health, and it also leads to weight gain. In the holiday diet, the dishes are already very abundant. At this time, what is most needed is rice-flour food with starch as the main ingredient, rather than all kinds of delicately made "nutritious" snacks.
In addition, during the festival, all kinds of snacks with exquisite packaging and different tastes are often regarded as staple foods, which is undoubtedly the practice of putting the cart before the horse. Generally speaking, you can't eat snacks at will within 2-3 hours before meals, so as not to affect normal eating.
(2) Quantification
During the festival, whether eating out or eating at home, there are many kinds of dishes, especially meat dishes. After eating a few bites, you are full, and often you can't eat the staple food any more. Insufficient intake of staple food, excessive consumption of non-staple food, especially meat, and correspondingly increased intake of fat and cholesterol are likely to cause obesity and its complications.
The correct way is to avoid eating vegetables without restriction, so as to ensure the food intake of staple food (healthy adults should eat at least 3o0g every day). Many people are used to replacing staple food with vegetables or fruits, which is also unscientific.
Fruits and vegetables mainly provide minerals, vitamins, dietary fiber, etc., and their sugar content is not high. Eating too much fruits and vegetables may affect the absorption and utilization of trace elements and vitamins.
(3) miscellaneous grains
Now, people eat more and more fine staple foods, basically white rice, white flour and so on. Therefore, some people put forward the idea of "stressing nutrition and eating coarse grains", which is in line with the requirements of nutrition. In the process of milling white rice, all the rice bran is discarded. After repeated milling, only starch and a small amount of protein are left. However, rice bran includes pericarp, seed coat, aleurone layer, rice germ, etc., which contains 64% of the nutrients of rice and is the essence of rice.
Rice flour is the most convenient and important source for people to obtain vitamin B 1, minerals and dietary fiber. If it is lost due to fine processing, it needs to be compensated by other foods. Oats, barley, buckwheat, millet, corn, sorghum and other miscellaneous grains all contain nutrients lacking in white rice and flour, which can play a beneficial supplementary role.
Therefore, miscellaneous grains products should be appropriately added to the daily diet, and so should holidays. Miscellaneous grains also contain more dietary fiber, which is also a good adjustment and supplement to the holiday diet.
The food we eat every day can be divided into five categories, namely, cereals, vegetables and fruits, livestock, poultry, fish and shrimp meat and eggs, milk, dairy products and beans, bean products and oils. These five kinds of food should be included in the daily diet, and the principle of "three-oriented" staple food should also be paid attention to during the festival, which is beneficial to human health.
2. Recommended low-calorie staple foods
1.__ surface 100g=20 calories.
Products with more than 90% moisture are low in calories, but there are almost no nutrients. Therefore, it should be used as a staple food with a variety of natural foods in order to be thin, healthy and beautiful.
2. Top thread 100g=297 cards
Noodles, which belong to semi-liquid food, have a high moisture content, so it is easy to feel full, and it is easy to digest and absorb. It is one of the staple foods that are full and eat skillfully.
3. Rice 100g= 183 calories
Generally, the staple food of Dongfeng people is mainly white rice, and although there are many kinds of rice, the calories are similar, but of course, the less processed brown rice or germ rice has the highest nutritional value.
4. buckwheat noodles 100g=360 calories
Soba noodle is a kind of pasta that is often eaten in Japan. It is chewy in taste and rich in nutrition, with vitamin D that can help anti-aging and prevent cancer.
5. Toast 100g=290 calories
It is one of the most common staple foods for breakfast. There are many kinds and many changes can be made, but it is best to choose whole wheat toast, which is high in fiber but low in calories.
6. Oatmeal 100g=393 calories
Oats are rich in fiber and unsaturated fat, which can control the rapid rise of blood sugar after meals. It is best to choose plain oatmeal without artificial flavors and avoid cooking for a long time to avoid a large loss of vitamins.
7. Yam 100g=73 calories
Yam is easy to feel full, but its starch content is not as high as that of potatoes and sweet potatoes, and its calorie is much lower than that of ordinary rice pasta, so it can occasionally be used as the staple food of slimming meals.
8. Alfalfa bud 100g=2 1 calorie.
Carnivores often eat alfalfa sprouts, which can help acidic blood to become weakly alkaline, and it also contains a variety of amino acids and enzymes, which is an indispensable frequent visitor in lettuce salad.
9. Eggplant 100g=25 calories
In the vegetable field, the vitamin content of eggplant is one of the best, and some people say that it is a vegetable and a natural medicine, and eggplant has no special taste, which is very suitable for various cooking methods.
10. pea seedlings 100g=26 calories.
Pea seedlings can help maintain the elasticity of blood vessels. If they are often used as juice, they are very beneficial to patients with hypertension, heart disease and diabetes, and can also enhance immunity and solve constipation problems.
1 1. bell pepper 100g=25 calories.
Although raw sweet pepper tastes as sweet as fruit, its calorie is as low as eggplant. Coupled with its colorful appearance, it is not only beautiful, but also rich in nutrition.
12. Mushrooms 100g=40 calories.
Mushroom ingredients will make dishes more delicious, and their polysaccharides and amino acids are rich, which are not only easy to be absorbed by human body, but also helpful to increase human resistance and resilience.
13. Auricularia auricula 100g=49 calories.
The gum-rich white fungus, which some people call bird's nest, has always been one of women's favorite desserts, especially for office workers who often use computers. Eating more white fungus can resist radiation and enhance immunity.
14. water chestnut 100g=79 calories.
It can be eaten raw or cooked, and is suitable as a dish or as a fruit. Because of its high starch and moisture, it can also be used as a staple food and is often used to help relieve cough or treat aphtha.
3, weight loss recipes recommended
NO. 1 (egg milk+fruit vegetarian beauty method)
1, a boiled egg, a glass of milk, half an apple or some potatoes+ham+salad dressing for breakfast.
2, Chinese food, a bowl of rice+vegetables
3. Dinner is eaten at seven o'clock, which is similar to Chinese food, but you can only eat seven to eight minutes full. After nine o'clock, you can't eat anything, except fruit.
4. You can drink a glass of juice before going to bed (you can squeeze lemon juice+water+two sour plums) (it tastes good, remember not to add sugar).
5, with moderate exercise
NO.2 (yogurt slimming diet therapy)
1, after getting up: two glasses of water.
2. Breakfast: vegetable juice 200cc
3. Chinese food: 500g of yogurt.
4. Dinner: vegetable juice 200cc.
5. Before going to bed: 1-2 glasses of water
NO.3 (Apple Meal)
1, breakfast: a bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg)
2. Apples: From noon 12:00, eat one apple every 2 hours until 8: 00 p.m. One * * * five apples. After eating, it is enough to stop eating apple meals for one day.
NO.4 (whole wheat bread+skim milk western diet)
1, Morning: a slice of whole wheat toast, a boiled egg, a cup of skim milk and a cup of tea (Diet Coke is also acceptable).
2. Chinese: a cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables, a fruit (guava or apples and tomatoes) and a cup of tea (Diet Coke is also acceptable).
3. Evening: The menu for dinner is prepared by yourself, but starch and meat are prohibited.
Usually you can lose six kilograms in five days, but you should drink at least 2500-3000cc of water every day.
NO.5 (honey diet)
1, the first day: only drink honey (you can make tea)
2, the second day: normal diet (but not eating and drinking)
3. Day 4: Drink only honey.
4. Day 56: Normal diet
Usually you can lose 3-4 kilograms a week. If you really can't stand fasting, you can choose a meal every day and drink only honey.
4, you can't eat to lose weight
(1) pistachio
Calories 6 14 kcal/100g, lose weight and eat less pistachios during the Spring Festival.
During the Spring Festival, every family eats pistachios, which indicates that they always laugh. Although pistachios feel full, they are high in oil and should be eaten in moderation. [★☆]
(2) melon seeds
Calorie 59 1 kcal/100g to lose weight and eat less melon seeds during the Spring Festival.
Eating melon seeds during the Spring Festival is a common thing. Melon seeds have the function of control, but melon seeds are high in calories, and it is easy to get fat if you eat more. [★☆]
(3) Tangyuan
Calorie 263 calories/100g Eat glutinous rice balls in moderation during the Spring Festival.
Shanghai people's congress eats glutinous rice balls on the first day of the lunar new year, meaning to climb higher step by step. The heat of glutinous rice balls is not high, but many people eat glutinous rice balls with sugar, and the heat naturally rises. [★★☆]
(4) Liquor
295 calories/100g lose weight and drink less during the Spring Festival.
Drinks are essential in the Spring Festival, and drinks mean flowing water. Drinking is easy to form a beer belly, and excessive drinking will also harm your health. [★☆] jiaozi
(5) jiaozi
Calories 240 calories/100g Eat jiaozi in moderation during the Spring Festival.
People in Northwest China eat jiaozi during the Spring Festival. Dumplings are made of bowls instead of rolled skins. The jiaozi calories of different meats vary greatly. [★★]