The topic of weight loss continues. In order to lose weight, many people rarely eat staple food and only eat some fruits when they are hungry. Salad is a food that most people who lose weight use to replace staple food, but do you really think that using salad instead of staple food can make people lose weight? In fact, this is an incomplete statement. Let’s take a look at how you can eat salad without gaining weight.

1. Principle of not getting fat by eating salad

Rule 1: Add some protein to salad

Although in vegetable salad, vegetables, fruits and other ingredients are the The protagonist, but in many salads, fish, chicken, etc. are also indispensable and important ingredients. These ingredients can allow people who eat salads to obtain rich high-quality protein. Increasing the intake of high-quality protein in food can not only increase people's satisfaction with diet, but also enhance metabolism. Protein is an important nutrient essential for body structure and recovery. Whether it is the synthesis of hormones in the body, the formation of muscles, or the maintenance of normal muscle functions, protein is an important material. When making a salad, it is ideal to add half a cup of plant-based protein such as soybeans, about 80 grams of fish and lean meat with less fat content, or add dairy products such as mayonnaise or eggs.

Rule 2: Make the salad more colorful

Many people’s impression of salad is cucumbers or tomatoes besides lettuce. Will such a salad make you feel a little tired? Instead of eating the same vegetables every time, eating different ones every time can have an antioxidant effect. Different vegetables contain different nutrients. Only by eating a large number of different types of vegetables can you maximize the intake of different nutrients and maximize the functions of these nutrients. Whether it’s red peppers, yellow carrots + pumpkin, green spinach, or purple cabbage, they are all good ingredients for salads!

Rule 3: Add appropriate fat

In order to lose weight, fat must not be touched - this view of hostility to fat is common among people who lose weight, but fat is also very important Nutrients, especially when vegetables contain fat-soluble vitamins, can only be facilitated by accompanying fat intake to promote the absorption and effectiveness of these fat-soluble vitamins. In addition, high-quality fats contain fatty acids that can fight inflammation in the body and increase people's satisfaction with food. Both mayonnaise and salad dressing are good partners when eating salads. Of course, you can’t add too much. Adding a small amount of virgin olive oil is also a good choice.

Rule 4: Carbohydrates are also important

When excessive weight loss leads to insufficient carbohydrate intake, in order to ensure the function of the body, protein will be decomposed, so an appropriate amount of carbohydrates Intake is the basis for good health. If people who are losing weight are unwilling to eat rice, they might as well add some boiled potatoes to the salad to ensure a certain intake of carbohydrates, so that they will not fall into a vicious cycle of energy deficiency-hungry-eating snacks due to insufficient carbohydrates. Basic carbohydrate intake can reduce the energy people get from snacks and is more helpful for healthy weight loss.

2. Summer weight loss foods

1. Leeks

Leeks have very low calories and you will not gain weight no matter how you eat them. And it is rich in fiber, which can not only lose weight, but also treat constipation. The benefits are countless.

2. Bitter melon

The weather is getting hotter and hotter now, so choosing bitter melon to lose weight is the best choice. Because bitter melon detoxifies, it can also effectively suppress certain appetites. More importantly, bitter melon is rich in vitamin C, has low calories and low fat content. It can not only scrape away body fat, but also help you remove garbage from the intestines.

3. Fungus

Fungus is also a good helper for weight loss. Eating more of it can not only remove excess fat from your body, but also has good nutritional value for the spleen and stomach. It is a very healthy food. weight loss foods.

4. Potatoes

Many people have misunderstandings with potatoes, thinking that they are a high-calorie food. In fact, they are not. Potatoes are almost the lowest-calorie among satiating foods. Moreover, potatoes also have anti-aging effects and are a must-eat food for women to lose weight.

5. Cucumber

Compared with other vegetables, cucumbers contain fewer nutrients. However, the propylene glycol acid contained in cucumbers can inhibit the The carbohydrates are converted into fat in the body.

6. Winter melon

Winter melon has high nutritional value, no fat, low carbohydrate content, and low calories. It is a light food and is a great summer treat.

What the experts talked about above is what are the foods for losing weight in summer. People who want to lose weight should also actively understand it. In addition, choosing good foods can also successfully reduce the weight you don’t want. Fatty meat, and moreover, people should be reminded that eating more cucumbers, winter melons and other foods in summer can also be a good way to lose weight.