Weight loss seems to be a topic that we have been talking about in our lives. Because there are many ways to lose weight, everyone may like different methods, but we all need to have certain dietary principles for losing weight. , otherwise even losing fat will be useless. So, what foods are generally more conducive to weight loss? What should you eat to lose weight?
1. Carrots
Carrots contain carotene and vitamins B1, B2, C, D, E, K, as well as more than a dozen nutrients such as folic acid, calcium and dietary fiber. Eating carrots allows the body to absorb nutrients more comprehensively. Carrots are low in calories and rich in fiber, making them a weight-loss vegetable. Used to cook soup in autumn, it tastes sweet, nourishes the stomach and satisfies the mouth.
(1) Radish and corn bone soup
Ingredients: One pork leg bone, one corn, one carrot, appropriate amount of onion and ginger, appropriate amount of salt, appropriate amount of cooking wine, a few drops of white vinegar
Method: Chop the pork leg bones in advance and wash them, blanch them in a pot of boiling water, remove them and wash them; slice the ginger, cut the onions into sections, cut the corn and carrots into cubes and set aside; put an appropriate amount of water in the casserole , add bones, green onion and ginger; after boiling, skim off the foam, pour in appropriate amount of cooking wine and white vinegar, add corn, continue to simmer over medium-low heat; after simmering for 1 hour, add carrots and continue to simmer for 30 minutes, then add Just season with appropriate amount of salt.
2. Lettuce
Lettuce contains a large amount of plant cellulose, which can promote intestinal wall peristalsis, facilitate the digestive tract, and help stool excretion. It can be used to treat various constipation and relieve constipation. Obesity helps a lot.
(1) Cold shredded lettuce
Ingredients: 1 lettuce, 2 red peppers, 3 garlic, 2 teaspoons of salt, 1 teaspoon of chicken essence, 20ml of balsamic vinegar, 15ml of sesame oil, 30ml peanut oil
Method: Peel, wash and shred the lettuce; cut the red pepper into small rings and mince the garlic; put the shredded lettuce into a large bowl, add water and 1 teaspoon of salt and soak for 10 minutes, remove and drain dry the water; put an appropriate amount of water in the pot and bring to a boil, add shredded lettuce and blanch for about 10 seconds, then remove and remove; add minced garlic, 1 teaspoon salt, chicken essence, balsamic vinegar and sesame oil, stir evenly; heat the oil in the pot. Add chili rings and saute until fragrant, then pour the chili oil on top of the shredded lettuce.
3. Sydney pears
Although Sydney pears have high sugar content, they are rich in water and have a strong sense of satiety, so they can still lose weight. And snow pear is moisturizing, which is very suitable for dry autumn.
(1) Snow pear chrysanthemum tea
Ingredients: 20 white chrysanthemums or wild chrysanthemums, 1 snow pear, 10 dried wolfberries, 25g rock sugar, 1000ml water
Method: Peel the skin off the pear, cut it in half, scoop out the pear core and cut it into hob pieces; put the water and white chrysanthemum or wild chrysanthemum into the pot, bring to a boil over high heat, then turn off the heat, cover the pot and simmer for 5 minutes , then filter out the boiled chrysanthemums and keep the chrysanthemum water; pour the chrysanthemum water back into the pot, add snow pear cubes, dried wolfberry and rock sugar, bring to a boil over high heat, then reduce to low heat and cook slowly for 30 minutes, finally remove from the heat completely Let cool.
4. Yams
Yams are rich in fiber, which can easily make people feel full, thereby controlling appetite. The rich dietary fiber can also promote gastrointestinal motility, which is good for constipation-related obesity. Quite beneficial. Secondly, yam itself is a high-nutrition, low-calorie food, and it is not easy to gain weight even if you eat too much. At the same time, the mucilage in yam contains the basic substances of female hormones, which can promote the synthesis of hormones and make the breasts fuller.
(1) Yam, barley, red date porridge
Ingredients: 100g barley, 100g rice, 200g yam, auxiliary materials: 15g jujube (dried), seasoning: 20g rock sugar, 15 grams of honey
Method: Wash the rice, barley, and red dates separately, soak the rice in water for 30 minutes, soak the barley in water for 2 hours, wash and peel the yam, and cut into pieces; put the pot on the fire and put Add water, rice and barley, bring to a boil over medium heat, then reduce heat and simmer until thick; then add yam and red dates, simmer for about 20 minutes, add rock sugar to the cooked porridge, stir evenly, cool slightly and then add honey That’s it.
5. Figs
Figs have many magical effects-weight loss, anti-stress, and protection of cardiovascular health.
At the same time, fresh figs have a rich and sweet taste, but because they are rich in fiber, they bring very little energy. Therefore, people who like sweets but are worried about gaining weight may choose to eat figs to lose weight.
(1) How to eat figs to lose weight
Cut fresh figs, add cheese, and mix with a little bit of walnut powder. Although it looks a bit strange, it tastes good Unique, sweet and smooth in taste, it can be said to be the best choice for those who are on a diet.
6. Oats
The powerful belly-binding ability of oats comes from its high fiber content, and oats can swell like a sponge after absorbing water, swelling into a very large bowl. When combining oats with hot water or skimmed milk, the oats that increase several times in size will take longer to pass through the human digestive system, making people feel full.
(1) How to eat oatmeal to lose weight
After soaking the oatmeal in milk or hot water and mixing it with some chopped almonds, it will be more delicious. Almonds and other nuts are rich in protein and fiber. , unsaturated fatty acids, can better help maintain insulin levels, stabilize blood sugar, and control hunger.
7. Dietary Principles
1. Dietary Principles for Not Getting Fat
Choose foods with high nutrient density and stay away from foods with low nutrient density. Most of the foods that are most likely to promote obesity in the body are processed foods with very low nutritional value or high-fat cooking foods, such as biscuits, snacks, potato chips, crispy rice, egg tarts, pies and other snacks, as well as fried foods such as fried dough sticks and twists. There are also sweet drinks and cold drinks.
It is also a calorie-restricted diet. If you choose foods with high nutrient density, you can get the most nutrients from the limited food calories, so that you can achieve weight loss without damaging your health. On the contrary, if you choose wrongly, it will cause severe malnutrition, and finally lead to obesity due to the lack of vitamins and minerals required for fat catabolism.
2. How to eat staple foods without gaining weight
Staple foods include whole grains, beans, potatoes, etc., as well as breakfast cereals, oatmeal, cereal powder and other instant foods. Food, at least 150 grams (dry weight) per day, is necessary to maintain normal body functions.
3. How to eat fruits and vegetables without gaining weight
Amount of 500-1000 grams of various vegetables per day, about half of which must be dark green vegetables, and pay attention to using less oil cooking methods.
Aim for 250-500 grams of fruit per day, and choose types that require chewing and will make you full, because chewing fruits and juices of the same quality can ensure that you consume less sugar. Pay attention to the limited amount of varieties with particularly high sugar content, such as lychees, longans, fresh dates, grapes, etc.
4. How to eat meat without gaining weight
When losing weight, you must control the intake of carbohydrates and fats, but remember to get enough protein to maintain normal metabolism. There are many ways to get protein. Compared with eating red meats like pork and beef, chicken, fish, soy products and eggs are more ideal choices. These foods have lower cholesterol content and can help reduce daily calories. Ingestion. Eat 50-100 grams of meat/fish per day, try to choose low-fat varieties, do not fry or stir-fry, and reduce cooking oil.
5. How to eat snacks without gaining weight
On weekends, people sit in front of the TV for the longest time. It is easiest to eat snacks carelessly while watching TV, and eat without knowing it. Add some extra food to increase calories. What snacks can you eat that won’t make you fat? It is best to put less snacks on the coffee table. Even if you want to eat a little, it is best not to eat high-calorie snacks such as desserts and peanuts. You can eat less sunflower seeds and plums.
6. Skip drinks and drink more tea
Try not to drink sweet drinks, packaged juices and beers. These are high in calories and will turn into fat, so be especially careful. But tea does not have this problem. Appropriate amount and some hot tea can also help lose weight.
7. Change cooking methods
Although delicacies made by frying and other methods are more appetizing, they are extremely high in calories, so you might as well use stir-frying or stewing. To cook food, for example, change the omelette for breakfast every day to scrambled eggs or boiled eggs, so that you can eat a lot less fat; do not add oil, sugar, or salt to staple food. It is recommended to cook grains into thick porridge, so that The large size makes it easy to control food intake and makes you feel full.
8. Pay attention when eating
Eating small meals frequently is a well-known secret to losing weight, especially in winter. For extra meals, you can choose fruits, low-calorie drinks or some foods containing dietary fiber. Nuts, so that the body will not enter a state of sugar hunger, and it can also promote metabolism and reduce the possibility of fat accumulation.
Eat a hearty breakfast to reduce the intake of other meals. It is best to eat low-calorie foods before meals, such as fruit or vegetable salads, which are very helpful in suppressing appetite. You can also drink a glass of water 20 minutes before meals, which can also increase satiety and accelerate gastrointestinal motility, helping to lose weight and Improve constipation.