1, what food to eat for dinner to lose weight
Food 1: brown bread
Brown bread is made of wheat gluten. Even if you are picky about food, you will not dislike its taste and mouthfeel. Moreover, it is also rich in anti-inflammatory factors and dietary fiber, and it can also remove acidic substances that affect sleep in the intestine, which is conducive to the growth of intestinal probiotics.
Food 2: probiotic yogurt
Don't think eating dairy products before going to bed will make you fat! Yogurt is rich in probiotics, which can keep fat accumulation and promote fat decomposition, and has unexpected slimming effect, especially helping to remove lower body fat. Moreover, probiotics can also regulate the balance of intestinal flora, eliminate spoilage bacteria, promote the discharge of toxins, enhance intestinal immunity, and play the role of detoxification and beauty.
Food 3: Green fruit and vegetable juice
Sometimes you feel that hunger is not really hungry, but because your cells are short of water, and your brain is misled and sends the wrong signal. At this time, drinking a cup of natural green fruit and vegetable juice can not only replenish water in time, but also effectively solve hunger, and at the same time slowly release fructose, which has the functions of relaxing nerves and promoting sleep. Green apples, carrots, celery, green grapes, cucumbers, asparagus and cabbage are all good materials for making green fruit and vegetable juice.
Food 4: coarse grain pumpkin porridge
Modern nutrition research also found that pumpkin has the lowest calorie, even if it is eaten before going to bed, it will not lead to obesity, and it is rich in dietary fiber and pectin, which will not only make you feel full, but also absorb metabolic waste and carcinogen nitrous acid in the intestine, help the intestine to detoxify during sleep, and contain a unique trace element cobalt, which can protect the heart. Pumpkins can be boiled directly and then eaten with proper amount of honey. You can also choose some coarse-grain pumpkin porridge to eat according to your personal preference.
Food 5: potatoes
Potatoes can be regarded as the most nutritious natural diet food, which contains neither fat nor cholesterol, and is low in calories (only 265,438+0% of rice with the same weight), rich in soft dietary fiber, and can bring a high satiety (satiety is three times that of white bread with the same volume and six times that of rice with the same weight). Eating potatoes before going to bed will not only make you fat, but also make you sleep better, because potatoes are rich in alkaline compounds. As for cooking methods, nutrition experts suggest that you steam, boil or make mashed potatoes.
Food 6: Oatmeal
Oats, like potatoes, can help you clear the acidic substances in your intestines that affect sleep, relax your nerves and have a mild sleep effect. First of all, oats can stimulate your body to release an insulin, which can help tryptophan reach the brain and convert it into serotonin there, telling the brain "it's time to sleep".
2. What should I pay attention to when I lose weight at dinner?
1. Have dinner three hours before going to bed.
After food enters the human body, the parasympathetic nerve will become active, so that the stomach can peristalsis under the condition of relaxation. Therefore, if we can take advantage of the fact that the parasympathetic nerve is still active, let the body completely relax and go to sleep, we can improve our sleep quality. Dr. Yuxiang Guo, who wrote "Eat well and sleep well, of course lose weight", suggested that dinner three hours before going to bed is the best time. When we go into deep sleep, the brain secretes leptin (which makes people feel less hungry) and growth hormone (which breaks down fat), both of which help to lose weight.
2. Disadvantages of eating dinner too early
Be sure to eat dinner early. If you eat too late, it will make your stomach unable to digest and accumulate calories in your body, which is not good for your health. In fact, this statement is wrong from the way the autonomic nerve works. Parasympathetic nerves can only play their greatest role when the body is relaxed and rested, so that the stomach and intestines can digest food well, which is why sleep is most suitable for digesting food. In addition, the dinner time should be adjusted according to the personal schedule, instead of eating more midnight snacks after eating dinner early, which will become a burden on the body.
3. Dinner should increase protein's intake.
Most people think that obesity comes from eating, but you may not know that losing weight can also be achieved by eating. Dr Guo Yuxiang suggested that dieters should increase the intake of protein in their daily dinner, because it can help the body to grow muscles and increase fat. Dr Guo also mentioned that protein with a small amount of carbohydrates will produce tryptamine acid, which can improve the quality of sleep after entering the brain. "Sleep well" is the first step to lose weight.
It's no harm to have a snack once in a while.
I want to eat supper, but I can't. This is the voice of most dieters. However, this mental state will actually strengthen our desire to eat, which will lead us to consume more calories. Therefore, as long as you eat the right supper, eating in moderation will help to improve the weight loss effect, but this does not mean that you can eat and drink indefinitely. I don't want supper to become the first element of weight loss burden, that is, to include supper in the calorie calculation of the whole day; In addition, the calorie of supper should be controlled within 300 calories as far as possible, because supper is used to comfort and help you fall asleep, not to make you full!
3. What are the recipes for losing weight at dinner?
One: chicken salad+yogurt
Materials:
Chicken breast, ham, carrots, all kinds of vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.
Exercise:
1. Wash, peel and cut carrots into powder; Cut the ham. Wash and chop the chicken breast into mud, put it in a container, add salt, cooking wine, soy sauce, sesame oil, pepper, carrot powder and ham powder, stir well, and set aside for curing.
2. Take a small piece of minced chicken and cover it with bread crumbs. Put the processed chicken pieces into the pot and fry them with appropriate amount of cooking oil on low fire.
3. Dish vegetables and chicken pieces together and serve with sweet salad dressing. Carrots can be blanched before eating. When blanching, put some salt and cooking oil in the water.
Two servings: cold celery, kelp and shrimp
Materials:
Kelp, celery, shrimp, the right amount. A little soy sauce, vinegar, salt, sugar and shredded ginger.
Exercise:
1. First, put the kelp in a plate, soak it in water for half an hour, and then take it out and put it in a pot. After cooking, take it out and cut it into pieces with a knife. Then wash the celery with water, cut it into pieces, then put a plate of hot water, pour some salt, put the shrimp in and take it out, and then rinse it with cold water.
2. Put the three processed materials together, and then add all the seasonings. Stir and serve.
Three: Vegetable rolls
Materials:
3 pieces of bean curd skin and 300 grams of Chinese cabbage. Dried mushrooms, boiled mushrooms, salt, clear oil, monosodium glutamate.
Exercise:
1. Wash the Chinese cabbage, blanch it in a boiling pot, control the moisture, chop it up, cut off the corners of the bean curd skin, and cut each piece into four equal parts. Boil the soaked mushrooms and dried mushrooms in a boiling water pot, take them out and cut them into shreds.
2. Put the Chinese cabbage, mushrooms and dried mushrooms into a large bowl, add a little salt, add a little clear oil and monosodium glutamate and mix well to serve.
3. Spread out the bean curd skin, put an appropriate amount of vegetable stuffing in each bean curd skin (the edge of the bean curd skin is also put in), then roll it up one by one and put it on a plate, put it in a cage and steam it for about 5 minutes.
Four: fish head tofu soup
Materials:
Fish head 1 piece (about 500g) tender tofu 1 box of mushrooms, 8 onions, 3 pieces of ginger, 3 pieces of salt 1 teaspoon (5g).
Exercise:
1. Wash the fish head, split it in the middle, and dip the water on the surface of the fish head with a paper towel. Cut tender tofu into chunks with a thickness of 1cm. Soak mushrooms in warm water for 5 minutes, then remove the pedicels and wash them.
2. Pour the oil into the frying pan. When the heat reaches 70%, add the fish head and fry on both sides (about 3 minutes on each side) over medium heat. Put the fish head on one side of the pot, saute the shallot slices and ginger slices with the oil in the pot, and pour enough boiling water into the fish head.
3. Add mushrooms, cover and stew for 50 minutes. Add salt and tofu and cook for 3 minutes.