1, correct and healthy weight loss meal
Don't ever think that weight loss can not eat meat, reliable weight loss meal, eat meat is not less. "Fat loss = less starch + moderate protein + healthy oil + high fiber" is the correct healthy weight loss meal, is the best way to lose weight.
①Eat less starch - but not to eat, prefer low-fat food
The human body is to sugar as a source of energy, even if the consumption of fat or protein, but also in the body to be converted into sugar can be used for energy production. If you don't consume carbohydrates (starch and sugar), and you consume enough protein and fat, the body will also convert protein and fat into sugar to sustain life.
Our human digestive system is optimized for the absorption of sugars, so the absorption of proteins and fats is relatively inefficient. Even if we eat more in a sugar-free state, the protein and fat absorbed is far from enough for our basic daily consumption, and the remaining calorie deficit depends on burning our own protein and fat. Therefore, reducing starch intake is able to effectively reduce fat.
The Atkins diet is a diet that promotes not eating starch (carbohydrates), but keeping a low carbohydrate intake for a long period of time can be a very strong sense of hunger, and the resulting excessive protein and fat intake can also add to the burden on the kidneys and liver, so it usually requires the guidance of a professional (doctor) and under the observation of a doctor. So it is usually necessary to have a professional (doctor) to guide and observe in order to make sure that it will not harm the health.
So, for the sake of health, the starch still can't be eaten, in the weight loss menu has a small amount of starch in order to maintain normal life activities is the first choice of health.
Recommended healthy starchy ingredients:
Whole grain represented by whole wheat bread, oatmeal, brown rice, sweet potato and other coarse grains.
Healthy starch counterfeiters: sugary cereals cereal, refined rice and noodles.
②Eat more high-quality protein - the key to moderation
Sources of protein include both plant-based and animal-based proteins, and regardless of the type, the key is high quality and moderation. Protein is metabolized in our bodies for a longer period of time, which can keep us full for a long time and help control the amount of food we eat.
At the same time, protein can inhibit the secretion of hormones that promote fat formation, reducing the production of flab. Most importantly, the excess protein will not be stored in the body, nor will it be converted into fat in large quantities, except for the normal physiological needs of the body, most of which will be metabolized in the form of energy.
It's worth noting that foods that are generally high in protein will also have a higher fat content, so when choosing to consume a large amount of protein, it's also important to consciously choose high-protein foods with less fat content.
Recommended high-quality protein ingredients:
White meat - chicken, fish, etc.. Compared to red meat, white meat contains less fat. However, the skin and bones of chicken are high in saturated fats, so it's better if you take out the skin and bones and just eat the meat.
Egg whites - The egg white of a poached egg can be added to your weight loss menu, it's the easiest and highest quality source of protein. However, be careful to minimize the consumption of egg yolks, which contain much higher levels of lipids such as cholesterol than egg whites.
Legumes - Soy products and legumes, such as tofu, provide a rich source of protein, and legumes are plant-based proteins that are low in fat, which can be very helpful in lowering cholesterol levels in the body.
Low-fat dairy products - If you want to make your weight loss menu more delicious, you can choose low-fat dairy products. It is available in a wide range of varieties, including milk, yogurt, and cheese. Drinking a glass of milk every day will guarantee that you are absorbing calcium along with protein.
Nuts - almonds, walnuts, peanuts, pumpkin seeds, etc. Nuts are not low in calories, but it is high in protein while containing monounsaturated fatty acids and high quality fiber. Counting a small amount of nuts as a snack in your weight loss meal not only delays the time when you feel hungry, but also provides you with Vitamin E and micronutrients, so that you can lose weight without forgetting to beautify yourself at the same time.
High-quality protein counterfeiters: whole milk, sweetened yogurt (made yogurt), baked beans, fried beans, and salted or smoked nuts.
③Healthy oil - can not be greedy
Weight loss, although it is necessary to control the fat intake at the same time lose body fat, but the intake of the right amount of healthy oil is also necessary. You need to have as little animal fat as possible in your reliable weight loss meals, but how can you live without vegetable oils that can lower cholesterol and boost the immune system!
Vegetable oils all help to control food cravings, and also help you burn fat and keep your cholesterol at a pleasing level - do you need any more reasons? Head to the kitchen and check what your vegetable oils are!
Recommended healthy oils:
Olive, sesame, tea, canola, and rapeseed oils. It is important to note that you should not use the same type of oil for cooking for too long, and change the type of cooking oil occasionally in order to get a balanced absorption of different fats and nutrients.
Healthy oil counterfeiters: hydrogenated vegetable oil, margarine, margarine.
4 high-fiber food - diversified intake, weight loss and health
Fiber can not be digested and absorbed by us and can not provide nutrients, but the consumption of high-fiber food can help us move the stomach and intestines, the benefits to the body, worthy of the seventh nutrient it.
High-fiber foods have many beneficial components that can effectively prevent cancer and help prevent heart disease. Eating high-fiber food can not only help eliminate harmful substances and waste in the body, but also can lose weight, so that our bodies become more healthy.
High-fiber food recommendations:
Mushrooms - mushrooms have the highest fiber content, including dried shiitake mushrooms, dried fungus and black fungus can be a high-fiber food of the first runner-up.
Grains - the fiber content of grains between 4% and 10%, from more to less arranged as bran, barley, corn, buckwheat noodles, barley noodles, sorghum rice, black rice. Which is preferable to barley The dietary fiber in barley is beneficial in lowering cholesterol and promoting intestinal health. It is also rich in selenium, which is helpful in reducing the risk of rectal cancer and promoting thyroid hormone metabolism.
Vegetables - Studies have found that vegetable fiber is more beneficial than grain fiber. Bamboo shoots contain a large amount of dietary fiber, known as "modern civilization disease" prevention factor. Eggplant is also a good choice, its low calorie, so easy to provide more dietary fiber. Eggplant is also high in magnesium, potassium, folic acid, B6, vitamin C, and vitamin K. The rest of the eggplants are high in fiber. The rest of the fiber-rich ones are: chili peppers, fiddlehead ferns, cauliflower, spinach, squash, cabbage, and greens.
Fruits - the fruit with the most fiber content is dried hawthorn, fiber content is close to 50%, followed by dried mulberry, cherries, sour jujube, black jujube, jujube, jujube, pomegranate, apple, duck pear. Need to control sugar in the weight loss menu, you may want to choose less sweet, high fiber types, such as apples, tomatoes, guava, etc., to avoid the choice of sweet and delicate fruits.
Suggestion: a healthy adult, the daily fiber intake to 20-30 grams is appropriate. If you are usually less dietary fiber intake of people, it is best to increase in a gradual manner, should also drink more water, so as to send back to the best effect of high-fiber foods.
2, weight loss recipes
One, 3 days of white porridge diet recipe to lose 4 to 6 pounds
This recipe is a relatively healthy intestinal detoxification recipes, requiring three days of white porridge as a staple food (try to cook thin some). People with perseverance may want to give it a try.
Day1
Breakfast: white congee, one steamed bunLunch: white congee, one white hard-boiled eggDinner: white congee, one plate of stir-fried vegetables
Day2
Breakfast: white congee, one sesame seed bunLunch: white congee, one white hard-boiled eggDinner: white congee, one plate of stir-fried vegetables
Day3
Breakfast: white congee, five pieces of grams of rack cake Lunch: white congee, a raisin bunDinner: white congee, a dish of stir-fried vegetables
Notes:
1. Eat white congee for three meals a day, and forbid other side dishes
2. If you are afraid that the white congee is too cold, you can add a few slices of ginger to the congee
3. In order to increase the taste of congee, you can seep 1/3 of the brown rice to make the congee
4. You might have a stomach gas and excess stomach acid reaction. If the situation is serious, then stop, shorten the three days to two days or a day of gastrointestinal purification course
5, three days later should be able to reduce 4 to 6 pounds, such as wanting to achieve better results, you can choose a more thorough purification, that is, the other does not eat at all, only eat porridge, but some people may not be adapted to come, you can try, the first one and a half days according to the above meal to eat alone, and then one and a half days after only eat porridge, you will find that three days later, they are like a new man. The skin is also smooth and delicate, and the acne and facial oil will be reduced.
Second, Western-style 3-day diet recipes to lose 9 pounds
If you don't mind the hassle, you can also try the following 3-day diet recipes. It has more ingredients, which balances the nutrition and controls the total calories.
Day1
Breakfast: half a grapefruit, three teaspoons of peanut butter, a slice of bread and a cup of coffee.
Lunch: half a can of tuna (soaked in mineral water or purified water), one slice of toast, one cup of coffee or tea.
Dinner: half a cabbage flower, two slices of meat, ten lentils, ten red grapes, an apple, a cup of vanilla ice cream, a cup of tea or coffee.
Day2
Breakfast: half a banana, one hard-boiled egg, one slice of toast, one cup of coffee or tea.
Lunch: one cup of yogurt, two slices of soda crackers, one cup of coffee or tea.
Dinner: two hot dog sausages, half a broccoli, ten red grapes, half a banana, a cup of coffee or tea.
Day 3
Breakfast: one apple, one slice of cheese, two slices of soda cracker, one cup of coffee or tea.
Lunch: one boiled egg, one slice of toast, one cup of coffee or tea.
Dinner: one can of tuna (soaked in mineral water or purified water), half a cabbage flower, half a banana, ten red grapes, one cup of vanilla ice cream.
Note:
1, drink five cups of water per day, (one cup in the morning, one cup in the evening, and one cup in the middle of the three meals) Other than that, you can't drink or eat anything else.
2, raw food can only be boiled in white, seasoned with salt and white pepper, no other.
3, according to the order of the recipe, not indiscriminate use or other substitutes.
4, coffee or tea can not add sugar or milk.
5, the recipe takes into account the nutritional mix and chemical effects, and can not be changed arbitrarily.
Three, three-day Pu-erh Tea Weight Loss Recipes
1, breakfast: baked whole wheat toast a piece of boiled egg, a cup of skim milk, Pu-erh Tea a cup
2, Chinese food: a cup of skim milk, steamed fish (an equal amount of chicken breast can also be), boiled greens, a piece of fruit (apples, tomatoes), Pu-erh Tea a cup
3, dinner: the menu of the dinner own deployment, but prohibit the consumption of starch and meat
Note: three days are so eat, usually the implementation of 3 days can lose 4-6 pounds, but at least 2500-3000cc of water every day.
Warm tips:
Rapid weight loss recipes are only suitable for those who want to use a temporary woman, although short-term effect is good, but it is very easy to rebound, and should not be consumed for a long time, otherwise you will suffer from malnutrition. If you want to always have a charming and good figure, it is better to start from the daily bits and pieces.
If you have been eating a lot, don't diet and fast all of a sudden, you can use the decreasing method to reduce 50 grams for three meals a day. Gradually control the daily staple food to about 2,500 grams (about one and a half bowls), and use coarse grains instead of refined rice, and develop the habit of eating seven or eight minutes full.
Dishes can be lean meat, fish, eggs, soybean products and vegetables and fruits containing less sugar.
To contain too much starch and very sweet food such as sweet potatoes, potatoes, lotus root powder, jam, candy, candies, candied fruit, cream of wheat, fruit juice sweets, as little as possible to eat or not eat.
Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and a variety of animal oils, cream and fried foods should also be moderated.