1, spinach

It is reported that half a bowl of spinach has only 26 calories. Spinach is rich in potassium, vitamins A and C. As a dark green vegetable, it is also rich in iron, which can improve iron deficiency anemia and make people rosy. In particular, spinach should not be eaten with tofu, and should also be avoided with calcium-rich beans, bean products, fungus, shrimp, kelp and other foods.

2. konjac

Konjac has almost zero calories and no fat, but it is rich in fiber, which can absorb water in the stomach. It is easy to feel full after eating, and you are not afraid of eating too much. In addition, Amorphophallus konjac has many functions, such as lowering blood sugar, lowering blood fat, lowering blood pressure, expelling toxin and caring skin, dredging blood vessels, losing weight, relaxing bowels and appetizing.

Step 3: tomatoes

Tomatoes are easy to make people feel full. Dietary fiber can absorb excess fat in the intestine and excrete fat and feces together. Tomatoes are rich in vitamin B, which can promote fat metabolism. Eating tomatoes before meals helps to burn fat.

4. Black beans

Isoflavones can regulate hormone balance and autonomic nervous system, anthocyanins can improve blood circulation and prevent osteoporosis, saponins can inhibit fat production, dietary fiber can improve constipation, absorb excess fat in the body and excrete it.

5. Brown rice

Brown rice is rich in vitamins, minerals and dietary fiber, which can almost supplement the daily intake. Among them, vitamins B 1 and B2 can completely burn fat. Eating a little in the diet before exercise has a quite good weight loss effect. In addition, the GI value of brown rice is very low, which will not make the blood sugar level rise sharply, and it is difficult to form fat in the body.

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Matters needing attention

"Zero fat" does not mean healthy food. There are more than 40 kinds of nutrients needed to maintain life and health, so human beings need a variety of foods. All kinds of food have their own nutritional advantages, and there is no difference between good and bad food. How to choose the type and quantity of food to match the diet determines whether the diet is reasonable or not. Therefore, the core of a healthy diet should be reasonable collocation.

1, eat a little protein food every meal.

Protein is an important substance for regulating metabolism. Lack of protein will make people dim, so try to eat some protein food in the process of diet, but many animals and protein also contain fat. Therefore, protein should not eat more. Generally, 50- 150g is enough for each meal.

The main sources of food in protein are lean meat, deep-sea fish, eggs and dairy products; Plant proteins include beans, nuts, cereals and other foods.

Step 2 get the fat you need

Fat, fat can help provide heat and protect people's internal organs. Proper amount of fat can make skin smooth and muscles more elastic, but too much saturated fat will increase cholesterol and cause various chronic diseases.

Animal sources of fat are: whole milk, lard, beef and other foods, and plant sources are vegetable oil, nuts and other foods. When eating fatty foods, we should pay attention to some foods containing unsaturated fatty acids, such as a small amount of nuts and fish. Fish contains EPA and DHA polyunsaturated fatty acids, which help to lower cholesterol.

3, sugar food to eat.

Sugar, that is, carbohydrates, is the main energy source of our body, and many people who lose weight list this kind of food as taboo food. In fact, sugar food has only half the calories of fat. For people who lose weight, they can usually eat more complex polysaccharides, including dietary fiber.

Food sources are mainly rice, corn, whole grains, sweet potatoes and other foods. People who lose weight can usually eat miscellaneous grains, such as millet porridge, corn porridge, brown rice and so on. And foods with high fiber and low calorie, such as apples and oats. These foods are full and can strengthen the body. Eat less sweets and processed sugar.

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