Fat-reducing meals suitable for long-term eating

Fat-reducing meals suitable for long-term eating. Weight loss is a goal that many people strive for throughout their lives, but more people fail to work hard. It never works. In fact, we can plan our own recipes and lose weight in this way. The following are fat-reducing meals suitable for long-term consumption. Fat-reducing meal suitable for long-term consumption 1

1. Tomato and baby cabbage

Preparation: appropriate amount of tomatoes, baby cabbage, onions and garlic

Method: wash the tomatoes Peel and cut into small pieces, wash the baby cabbage and cut it into vertical strips, cut the green onions into chopped green onions, cut the garlic into minced garlic and set aside. Heat oil in a pot, add minced garlic and chopped green onions, then add in the chopped green onions. Stir-fry the tomatoes until the juice comes out, then pour the baby cabbage into the pot, then add seasonings and serve.

Function: Baby cabbage is rich in dietary fiber, which can help gastrointestinal motility, promote digestion, and prevent constipation; and the tomato contained in tomatoes can enhance the body's immunity, which is very suitable for Eat less fat.

2. Special fat-reducing drink

Preparation: Gu Chun'an Slimming Powder, boiled water

Method: Take a bowl of water Put it into an electric kettle and cook it until it boils. Tear open the outer packaging of the Gu Chuan Slimming Powder. Let the boiled water dry to 60 to 70 degrees, pour it into the powder, and shake well.

Function: Guchun'an Slimming Powder is rich in fruit and vegetable powder, which can help the body absorb trace elements. The high protein contained in it can help the body feel fuller for longer. In addition, it also contains high-protein ingredients. Fiber can help promote gastrointestinal motility and achieve the effect of weight loss and fat loss.

3. Fried chicken breast with green pepper and carrot

Preparation: carrot, chicken breast, green pepper, minced garlic

Method: fry the chicken breast Cut into dices, add light soy sauce, salt, and black pepper and marinate for 10 minutes. Cut green peppers and carrots into dices and set aside. Pour hot oil into the pot, stir-fry the chicken breasts and set aside. Heat the pot again and add the chicken breasts. Add onions and garlic and saute until fragrant, add green peppers and carrots and stir-fry, then add chicken breasts and your favorite seasonings and serve.

Function: Chicken breast contains low fat content and is very suitable for reducing fat.

4. Scrambled eggs with fungus

Preparation: eggs, black fungus, carrots, peppers, green onions, garlic, coriander

Method : Soak the black fungus in water, cut the carrots and peppers into shreds, beat the eggs, add hot oil in the pot and stir-fry the egg liquid until golden brown, then heat the oil in another pot, add the chopped green onion and stir-fry, add the black fungus, Fry the carrots for 2 minutes, then stir in the eggs and chili shreds, add your favorite seasonings, and sprinkle in the coriander.

Function: The high protein contained in eggs can help the body replenish nutrients. Black fungus and carrots are rich in vitamins. absorb. Fat-reducing meals suitable for long-term consumption 2

Grilled chicken legs with garlic and tomatoes (with rice)

Ingredients:

Two chicken legs, one tomato, garlic One, two bay leaves, a little olive oil, a little chives, a little salt, a little pepper.

Energy:

Chicken legs*2 (edible part 166g)--300 kcal

Tomato*1 (edible part 150g)-- 30 kcal

Garlic*1 (50g)--63 kcal

Rice*1 (150g)--175 kcal

Method:

1. Slice or dice the tomatoes and spread them over the plate.

2. Place the chicken legs on the tomatoes, and place the chopped green onions and garlic next to the chicken legs.

3. Spread olive oil and salt on the surface of the chicken legs, and sprinkle an appropriate amount of pepper and bay leaves on the whole plate.

4. Preheat the oven to 175 degrees and bake in the oven for 90 minutes.

5. Release.

Chicken legs are rich in fat and protein, making them the best choice for muscle-building enthusiasts. At the same time, the dietary fiber and rich vitamin C in tomatoes must be taken with every meal. Enjoy it with a bowl of fragrant rice.

Black pepper steak with potatoes and broccoli

Ingredients:

One steak, two eggs, four mini potatoes, a handful of broccoli, Appropriate amount of onions, a little salt, and a little black pepper.

Energy:

Steak*1 (200g) - 250 calories

Eggs*2 (120g) - 160 calories

p>

Mini potatoes*4 (100g) - 76 calories

Broccoli (100g) - 28 calories

Method:

1. Blanch the potatoes and broccoli with water, and cook the eggs and set aside.

2. Place the steak, potatoes, and onions on the baking sheet, sprinkle with black pepper and salt, and bake in a 220-degree oven for 3 minutes. Turn the steak over and continue to bake for 5 minutes.

3. After roasting, place broccoli and potatoes on top of each other, place on a plate and eat.

Although boiled meat is healthy and nutritious, eating it every day will make you tired. This steak meal does not add too much seasoning, only a small amount of salt and pepper, the taste is light but not losing the flavor, accompanied by vegetables, fruits and eggs, it is full of nutrition and delicious!

Avocado Prawns Salad

Ingredients:

One avocado, half a cucumber, one tomato, two ounces of shrimp, a little salt, and a little black pepper.

Energy:

Avocado*1 (edible part 100g)——160 calories

Tomato*1 (edible part 150g)—— 30 kcal

Cucumber*1/2 (100g) - 16 kcal

Shrimp (100g) - 48 kcal

p>

Method:

1. Prepare the shrimps and cook them in water. You can add some salt to enhance the flavor when cooking.

2. Dice tomatoes, cucumbers and avocados.

3. Mix the four ingredients together and sprinkle with salt and black pepper.

4. Completed.

Avocado is rich in digestive enzymes and oleic acid and has high fiber content, which can help eliminate cholesterol in the body. Paired with high-fiber cucumbers, tomatoes and high-protein shrimp, it is nutritious and delicious, and the preparation process is quick. The key is that the color is beautiful!

Crayfish Orange Salad

Ingredients:

100 grams of crayfish, half an orange, 100 grams of lettuce, a little honey and a little lemon juice.

Energy:

Crayfish (100g) - 93 kcal

Orange (100g) - 43 kcal

Lettuce (100g) - 27 calories

Method:

1. Wash and shred the lettuce, cook the lobster in boiling water and remove the shell, cut the orange into pieces and put it on a plate.

2. Pour honey evenly and squeeze lemon juice.

3. Mix well and eat!

The delicious crayfish is combined with the sweet and sour orange and refreshing lettuce. You will be full without worrying about consuming too many calories. . Foodie girls must give it a try! 3 Fat-Reducing Meals Suitable for Long-term Eating

Five Tips for Women’s Fat-Reducing Meals

1. Limit total energy:

Required Gradually reduce energy intake while assisting with moderate physical activity. For adults with mild obesity, it is appropriate to lose 0.5kg to 1.0kg of weight per month, which means reducing energy intake by 125kcal to 250kcal per day.

For adults with moderate or above obesity, it is appropriate to lose 2 kg to 5.0 kg of weight per month and reduce energy intake by 510 kcal to 1280 kcal per day.

2. Appropriate amount of protein:

Every cell in our body needs protein to build, especially muscles. In addition, high-protein meals have many benefits. They can speed up muscle recovery after exercise, reduce muscle loss, and promote muscle growth. Because protein takes longer to digest than carbohydrates, high-protein meals are more resistant to hunger.

So how much protein should you consume? It is roughly converted into grams of body pounds. For example, a 140-pound man will consume 140 grams of protein.

A small box of high-calcium skim milk: 8.26 grams of protein

An ordinary egg: 6.29 grams of protein

100 grams of lean beef: 36 grams of protein

p>

3. Limit fat:

Excessive intake of fat can lead to ketosis. While limiting dietary energy supply, we must also limit the supply of dietary fat, especially Supply of animal fats. Fat is easily deposited in subcutaneous tissue and around internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. Dietary fat for obese people should be controlled at 25-30% of the total energy intake.

4. Limit sugar:

The supply of sugar should be controlled at 40-55% of the total dietary energy. Avoid foods containing simple sugars such as sucrose and maltose. There is no limit to the intake of dietary fiber, so you should eat more high-fiber foods appropriately.

5. Breakfast is large, lunch and dinner are small:

Just the opposite of our traditional meal ratio, the ratio of breakfast, lunch and dinner should be large, medium and small, because the energy we consume in the evening usually It's the minimum so we don't need to eat a lot of food.

Furthermore, if you sleep with a full stomach, your abdomen will easily become enlarged and you will develop a belly! But I understand the importance of dinner to Chinese people, so I plan one or two dinners a week. A sumptuous dinner is enough, and it can also increase your expectations for life!