We all know that breakfast is very important one of the three meals, and breakfast diet not only affects the morning energy at the same time for weight loss and slimming also play an important role. For partners who need to lose weight, reasonable control of diet is very important, including breakfast. So what are the breakfast recipes for weight loss? What to eat in the morning is good for weight loss?

1, breakfast weight loss recipes

1, a bowl of soybean milk for breakfast, two slices of whole-wheat bread, an egg. Chinese food bean curd hollow vegetable, skin egg mixed with tofu, mung bean sprouts cooked in vinegar, half a bowl of rice. Dinner fried veggie carrots, shrimp roasted winter melon, cucumber with bamboo, a small bowl of red bean congee

2, a bowl of red bean and rice congee for breakfast, a plate of small dishes (cucumber, carrots, celery and boiled five spice peanut rice), cinnamon or jujube 1, tomato scrambled eggs in Chinese, fungus mixed with celery, sautéed oatmeal, a half-bowl of rice, dinner spinach, pig's blood and tofu soup, fried shredded potatoes, cold cabbage heart.

3, breakfast soy sauce tofu, steamed egg custard, half a steamed bun, Chinese cold broccoli, steamed fish, green pepper diced asparagus, half a bowl of rice. Dinner: cold asparagus, mapo tofu, hot and sour lotus root slices, a bowl of millet porridge

4, breakfast: pumpkin and wolfberry rice porridge, fried egg, assorted pickles, Chinese braised beef, cold spinach, veggie fried kale, half a steamed bun. Dinner winter melon rib soup, carrots, green peppers, shredded potatoes, cold tomato puree.

The above is the 4 weight loss recipes I introduced to you, there is a need for friends, extraordinary can try. And weight loss is the need to be persistent to be effective, so need to lose weight friends to persist.

2, correct and healthy weight loss meal

Don't ever think that you can't eat meat if you lose weight, reliable weight loss meal, eat meat is also 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. But 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 for 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 it is 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.