Diet

Introduction to nutrition

Four principles

1. Limit the total energy: gradually reduce the energy intake, and at the same time assist the appropriate amount of physical activity. Adults with mild obesity should lose 1.5 kg ~ 1.1 kg per month, that is, reduce the energy intake of 1.25 kcal ~ 251 kcal per day. It is advisable for adults who are moderately obese to lose 2 kg ~ 5.1 kg per month and reduce their energy intake by 511 kcal ~ 1281 kcal per day.

2. Appropriate protein: While adopting a low-energy diet, the supply of protein should account for 21% ~ 31% of the total energy supply. Excessive intake of protein will damage the function of liver and kidney.

3. Restrict fat: Excessive intake of fat can lead to ketosis. We should limit the supply of dietary fat, especially animal fat, while limiting the supply of dietary energy. Fat is easy to deposit around subcutaneous tissues and internal organs, which leads to fatty liver and some cardiovascular and cerebrovascular diseases. Obese people's dietary fat should be controlled at 25% ~ 31% of the total energy intake < P > 4. Limit sugar: The supply of sugar should be controlled at 41% ~ 55% of the total energy intake, and avoid eating foods containing monosaccharides such as sucrose and maltose. The intake of dietary fiber can be unlimited, so you should eat more high-fiber foods appropriately.

Principle

Reduce the carbohydrates in the diet to achieve the purpose of losing weight; According to the recipe, the content is quite rich; Because the heat is not reduced too low, it can be used for a long time.

note: you should learn how to use alternative food.

Chinese medicine diet slimming method

Cucumber

Cucumber is rich in cellulose, which can strengthen gastrointestinal peristalsis and smooth stool, and its calorie content is also low

Apple

contains pectin, which is a soluble fiber and helps to lower cholesterol. Apples are also rich in crude fiber, which can absorb enough water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation.

Lotus leaf

The lotus leaf with lotus leaf only has the functions of clearing away summer heat, promoting diuresis, promoting hair growth and clearing yang, and is especially good at eliminating dampness and swelling, and reducing weight and lipid. It is especially suitable for patients with intractable obesity. [1]

slimming recipe

Monday:

Morning: a small bowl of cereal with a slice of raisin bread;

Chinese: a boiled egg, a vegetable salad and a bowl of crucian carp radish tofu soup;

Evening: a small bowl of green bean porridge, a steamed bread, a raw tomato paste and a raw cucumber.

Tuesday:

Morning: a bowl of rice, pickles, plant fiber and a monkey peach;

Chinese: one roast bamboo shoot, two, one cold broccoli and one boiled egg;

evening: a small portion of beef and a bowl of cold seaweed.

Wednesday:

Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;

Chinese: a dish of roast beef, a vegetable salad and a raw tomato;

Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.

Thursday:

Morning: a cup of coffee, an egg cake and an apple;

Chinese: a small portion of chicken, a portion of roasted carrots and celery salad;

evening: a small bowl of cereal and an orange.

Friday:

Morning: a small bowl of porridge with an orange;

Chinese: one boiled egg, one cooked rice, one roasted sea fish and one fried vegetable with mushrooms;

Evening: a small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.

Saturday:

Morning: porridge mustard tuber with an apple, vegetable fiber and water;

Chinese: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup; ;

Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.

Sunday:

Morning: a cup of coffee, a sandwich and an apple;

Chinese: a small bowl of rice, a fried potato and shredded green pepper, a raw cucumber and a bowl of seaweed soup;

Evening: appropriate amount of shrimp, one portion of roasted tofu, one portion of cold raw onion and one portion of celery bud.

details of eating

It is the smartest way to lose weight by changing the way you eat instead of reducing the amount of food

1. Correct bad eating habits

Most obese people eat automatically and unconsciously, and they lack thinking and real appreciation. Therefore, I miss a lot of fun I can get from food, and often exceed the calories I should take in.

(1) Fixed eating time

The purpose of a day is to concentrate on eating at a certain time. Strictly require yourself to eat three meals a day regularly, from 7: 11 to 8: 11 for breakfast, around 12: 11 for lunch and generally at 6: 11 for dinner. And the three meals must be eaten well early, full at noon and less at night.

(2) Balanced calorie diet

Choose the time and amount of food for a day, and then control the amount of food intake and calories.

Ordinary people often consume too many calories unconsciously, so the content of each meal should be carefully considered. Try to eat more vegetables for three meals, because the fiber contained in vegetables is easy to absorb water and expand to increase satiety, and the calories contained in vegetables are less than those in other foods. At the same time, drinking a glass of ansli m herb tea half an hour after meals is more conducive to detoxification and greasy after meals, so as to achieve the effect of natural weight loss.

(3) Chew slowly

The physiological function will automatically produce the signal of "satiety" when it is enough: "Enough! Enough! I can't eat any more. " This process takes 21 minutes, and it is quite complicated. The units involved include: hormones in the stomach, small intestine and other factors. If you eat fast, you may have eaten too much food before the instruction arrives. Therefore, diet slimming should slow down the eating speed.

There are two ways to slow down the eating speed:

① Put down the knife and fork and bowl chopsticks between two bites of food

After each bite of food, put down the fork, chew the food well and fully, then swallow it slowly, and then fork another bite of food. The same is true for eating soup with a spoon, and it is the same for eating food with your hands, with a pause between two mouths.

② Take a break during meals

Take a break during meals. At first, the break may be only 31 seconds, but you can slowly lengthen the time by one minute or two. The final goal is a three-minute pause, which can be used to remember what food you just ate and then calmly decide how much to eat. This habit can help you eat less. Taking animals as experiments, it is found that animals eat after being interrupted, and even if they are allowed to eat, their food intake is not as much as that of one breath.

(4) Concentrate on eating

Some dieters will do other things while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. This kind of behavior has two disadvantages:

First, it is inevitable that eating will be associated with other activities, so that you will not have an appetite.

second, if you don't concentrate on tasting food, your body absorbs calories, but you won't feel full.

Therefore, when eating, you must concentrate on the process of eating. Enjoy the fun of delicious food, chew slowly, slow down your diet and taste delicious food.

Slimming food

Ordinary

Horseshoe mung bean is cool

Mung bean is a sacred product for detoxification in summer, and it can also beautify the skin!

radiant and tender skin-water chestnut and mung bean is refreshing

Production: water chestnut is peeled and chopped, and crystal sugar and lemon are added to make soup. After the mung bean is steamed in a cage, add water to cook it into mung bean paste, and put the mung bean paste into horseshoe soup. The finely divided horseshoe particles add a little crispness to the taste, and the taste is sweet but not greasy.

female: reduce acne, beautify skin and lose weight

materia medica: mung bean is sweet and cool, which can clear away heat and toxic materials, relieve swelling, improve eyesight and reduce blood pressure, relieve sore throat and moisturize skin, remove fat and protect liver. Water chestnut (water chestnut) is rich in dietary fiber, and the sugar, protein, iron, calcium, phosphorus and vitamins A, B, B2 and C in water chestnut are more effective in lowering blood pressure and preventing cancer. Mix 1,111 grams of mung bean with proper amount of glycerin, and apply it to moisten skin and eliminate sores to treat acne and chapped skin.

Red beans in casserole

Red beans are rich in vitamins B1, B2, protein and various minerals, and have the effects of enriching blood, diuresis, detumescence and promoting heart activation. Eating more can prevent and treat foot swelling and reduce fat.

Its alkaloids can increase gastrointestinal peristalsis, reduce constipation, promote urination, and eliminate edema caused by heart or kidney disease. Eating red beans can make your thighs and waist have a very obvious curve and graceful special effect.

the specific steps of using red beans to beautify the body:

1. Buy red beans, also called adzuki beans, adzuki beans, which are called differently in different places

2. Soak red beans for 24 hours

3. Boil red beans in a casserole, but I use a pressure cooker, which is faster. It is best to cook them into bean paste, and the casserole is two and a half.

red bean paste with dried tangerine peel

Farewell to big belly-red bean paste with dried tangerine peel

Preparation: After the red beans are soaked until soft, steam them in water, add water and sugar to cook them into bean paste, then filter off the bean skin with a fine sieve, and add chopped dried tangerine peel and cook for more than ten minutes. Sweet red bean paste is chewed with a little faint smell of dried tangerine peel.

female: reduce abdominal fat accumulation and help you say goodbye to your big belly.

Materia Medica: Red bean is red bean. According to Compendium of Materia Medica, it has the functions of relaxing bowels, relieving swelling, regulating menstruation and promoting lactation, and has a definite effect on irregular menstruation of women and poor milk flow of lactating women.

In addition, tangerine peel has the functions of resolving phlegm, relieving cough and helping digestion. It has a good therapeutic effect on food stagnation and dyspepsia.

Heavyweight

1: Sweet beans

Sweet beans with low calorie and high fiber are very helpful for your heart health and weight loss. Sweet bean is the product of spring, and it is also a very delicious and low-fat slimming snack. Sweet beans can provide you with a variety of nutrients that the human body needs. Stir-frying with olive oil or adding it to vegetable salad are all very delicious weight-loss foods.

2: okra

Okra, also known as carob, coffee Huang Kui, Solanum nigrum, and okra have become high-grade nutritious and healthy vegetables sought after by people. It is found that the cellulose contained in okra can help accelerate fat burning and promote the excretion of metabolites. In addition, it also helps to maintain the stability of blood sugar levels, which are the key to losing weight. However, it must be baked to eat, which will make you slimmer!

3: Rabbit meat

Rabbit meat contains more protein than other meats, and its low calorie is also a good healthy choice for dieters. Rabbit meat is a kind of meat with high protein, low fat and low cholesterol. It is tender in texture, delicious in taste and rich in nutrition. Compared with other meats, it has a high digestibility (up to 85%) and is easily digested and absorbed after eating, which is not available in other meats. Therefore, rabbit meat is one of the most popular slimming foods.

4: Carrots

Carrots in spring are very sweet and full of water, which is a favorite food for dieters. In addition, carrots contain lower calories, which also helps to suppress your craving for sugar. They are very healthy and delicious food to lose weight when used for cooking soup or eating raw.

5: Wild leek

Wild leek usually only appears in a few weeks in spring, and it only contains 35 calories per 111 grams. It tastes very good and is one of the ideal diet foods. If you like them, you'd better buy them locally and put them in the refrigerator, so that you can enjoy them for a longer time!

6: Broad beans

Broad beans contain a lot of protein and a lot of calcium, potassium, magnesium, vitamin C and so on. According to nutrition experts, broad beans have the function of strengthening the spleen, which can strengthen the spleen and eliminate dampness, and at the same time, it is beneficial to water obesity, so it has a certain effect on weight loss and can replace white rice flour.

7: Spinach

Spinach in spring has a very rich fragrance. Spinach with only 11 calories per cup can not only satisfy the supplement of cellulose, but also is rich in antioxidants, vitamins and minerals such as magnesium, potassium and iron. Spinach is very helpful to increase satiety and reduce food intake.

8: Morchella

Morchella is a kind of wild mushroom with rich nutrition. Morchella contains anti-tumor polysaccharide, antibacterial and antiviral active ingredients, which have many functions such as enhancing immunity, anti-fatigue, anti-virus, anti-tumor and so on. Japanese scientists found that the extract of Morchella esculenta contains tyrosinase inhibitor, which can effectively inhibit the formation of lipofuscin and is very suitable for obese people to eat.

9: Bean sprouts

Both soybean sprouts and mung bean sprouts have high medicinal value. Especially, after sprouting mung beans, vitamin C can reach 7 times of the original content of mung beans. Bean sprouts are low in calories, but high in cellulose and water. Therefore, eating bean sprouts often can achieve the goal of losing weight. Stir-fried mung bean sprouts with leeks can also prevent constipation.

11: Beet

Beet is one of the super slimming foods in the Mediterranean diet. 1 cups of beets can provide you with 31% folic acid and vitamin B you need. Beets are rich in cellulose and pectin, which can help clean the stomach and relieve constipation, and the weight loss effect is particularly significant.

11: Lotus leaf

Long-term use makes people thin and thin. In the prescription, the lotus leaf alone is used to burn ash, which has the functions of clearing away summer heat, promoting diuresis, rising hair and clearing yang, and is especially good at infiltrating dampness and reducing swelling, losing weight and lowering blood fat. Preparation: Wash fresh lotus leaves, cut off their pedicels and edges, then dry them in the sun, tear them into blocks, put them into a pot, cover the pot with a slightly smaller caliber, seal the junction of the two pots with salt water and yellow mud, and stick a piece of white paper on the pot to judge the heat. Then fire and calcine until the white paper turns brown. Take it out after cooling and grind it into fine powder for later use.

slimming tea

aromatic compounds contained in tea can dissolve fat, and turbidity and greasy can prevent fat from accumulating in the body. Vitamins B1, C and caffeine can promote the secretion of gastric juice, and help digestion and reduce fat.

beautiful and elegant slimming tea has been proved by functional and toxicological experiments, which can promote fat metabolism and decomposition, maintain normal physiological functions, and overcome the shortcomings of diet-substituting, foreign exchange-expelling, nerve-inhibiting and other slimming products, which destroy dietary laws, reduce human functions and induce other diseases.

The tea polyphenols in beautiful and elegant slimming tea have the functions of improving metabolism, resisting oxidation and scavenging free radicals. Many triglyceride lipolytic enzymes can activate protein kinase and reduce the accumulation of fat cells, thus achieving the effect of losing weight.