1, what to eat for weight loss dinner?
(1) beans
Beans can make you feel fuller. The latest research shows that beans are more helpful to remove abdominal fat. The secret lies in soluble dietary fiber. Scholars at Wake Forest University pointed out that if you consume10g of soluble fiber every day, visceral fat will decrease by 3.7% after 5 years. People who eat beans and are prone to flatulence can choose to eat at noon.
(2) Red pepper
Capsaicin in fresh red pepper can accelerate metabolism, thus reducing fat accumulation. Experts suggest that eating red peppers at night should be enough, so as not to affect sleep.
(3) Cold green leafy vegetables
Eating more green leafy vegetables, especially cold salad, can make you eat less high-calorie food. A study by Pennsylvania State University shows that eating salad at the first course of every meal can help you eat less energy 12%.
(4) vinegar
According to the director of the Nutrition Department of Arizona State University, the acidic substances in vinegar can hinder the digestion of starch, thus reducing the energy intake per meal. Every meal 1 spoon of vinegar can reduce the total energy intake by 200-275 kcal per day.
(5) coarse grains
Coarse grains are rich in dietary fiber. If you are afraid that dinner is not easy to digest, drink a bowl of thick eight-treasure miscellaneous grains porridge to lose weight and be nutritious.
2, weight loss dinner precautions
Eating habits are closely related to health, so we should find and change common unhealthy eating habits at any time according to individual conditions, and develop a different, diversified and nutritious eating style.
(1) Too greasy and sweet is a no-no.
Eating a lot of fatty dishes often may cause abnormal lipid metabolism, which may lead to atherosclerosis and coronary heart disease over time. Excessive intake of food containing high protein will increase the metabolic burden of gastrointestinal tract, liver and kidney, and at the same time, the blood sugar level will be at a high level, and excess energy will be stored by the body, which will lead to hyperlipidemia, diabetes and obesity. Therefore, don't often eat dishes that are too greasy and have too much sugar for dinner.
(2) More vegetarian and less meat should be advocated.
Eat more vegetarian food in dinner, and increase the intake ratio of nutrients such as vitamin C and carotene and dietary fiber. Too much protein food will stay in the intestine if it can't be absorbed after entering the human body, and it will deteriorate to produce substances such as ammonia and hydrogen sulfide, which is easy to induce digestive tract tumors.
(3) It is not appropriate to eat fast food often.
Many "white-collar workers" often need to work overtime after work. When dinner is not available, they have to deal with it by fast food delivery, convenience store lunch and self-purchased food. Although the food intake is not large, it is often accompanied by simple drinks with high protein, high cholesterol and high sugar. The effect of a full meal is not only bad for digestion, but also increases the burden on the gastrointestinal tract.
(4) Lack of nutrition by not eating staple food
In hot weather, many people don't eat staple food for dinner because of poor appetite, and some dieters only eat fruits or raw cold vegetables. Carbohydrate is the main source of human energy, and not eating it at all is harmful to health, especially for the elderly.
(5) Cold food instead of rice is easy to hurt the stomach.
Some people substitute cold food or cold beer for dinner, which is very bad. Excessive intake of cold food can only make people feel cool temporarily, but it has no effect on satiety and nutrition. Because most of the intake is water and sugar, a large amount of it will lead to dysfunction of the spleen and stomach, anorexia, abdominal distension and abdominal pain. If cold beer is accompanied by more meat barbecue, it may also induce gout.
3. How about losing weight without dinner?
According to observation, most of the reasons for getting fat without eating dinner are the following two taboos, which lead to weight loss failure. Therefore, before you decide to lose weight by skipping dinner, you'd better know your endurance first and then make a complete plan.
(1) working pressure is too high
After a busy day's work, dinner may become the only time in your day when you can enjoy your life easily. If you are told not to eat dinner at this time, it is really cruel and a little sorry for yourself. Don't forget, mental and emotional health is more important than a slim figure.
(2) insufficient gastrointestinal endurance
If you don't eat dinner and then don't go to bed until one or two in the morning, if you count from Chinese food, your stomach has been hungry for nearly ten hours, and people with poor stomach may suffer from stomach pain and stomach acid. At this time, it is not good for your health whether you continue not to eat to lose weight or sleep for your stomach.
4, weight loss taboo instructions
1, no breakfast
Skipping breakfast is easy to make your body in an empty stomach, and the decrease of sugar in your blood will make your appetite more vigorous. By lunchtime, you will eat like crazy because of extreme hunger, so the calories you eat will be seriously exceeded.
2. No drinking water is enough
Ensuring 2000cc of drinking water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will cause you constipation. Don't drink carbonated drinks such as cola and sprite. They contain a lot of sugar, which will make you fatter.
3. No high-calorie midnight snack
Night owls always stay up until two or three o'clock in the middle of the night. At this time, it's seven or eight hours since dinner time, and they must be hungry. Instant noodles, potato chips and snacks appeared one after another, and they were quite enjoyable. After feeding their stomachs, they climbed into bed. How can you not be fat like this? Stop living like this! Xiao bian suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4, no ice products to cool off the heat
In the hot summer, a bowl of ice is the best way to cool off the heat, but the popsicles on the market also contain a lot of sugar, and the calories are naturally amazing. If you have to eat them, you should choose not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat ones, or you can see natural fruits and grains. Remember to read the calorie label on the package when buying. The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are rich in nutrition and are regarded as the most popular food for weight loss, but some fruits contain relatively high sugar. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cakes and desserts
A small bite of cream cake contains a lot of fat and sugar, and when you are mentally satisfied, your belly bulges with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories.
Singer said, "Many women think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calorie consumption is much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, it will actually increase your appetite and have the possibility of forming a fierce food. We have found that women who only eat one meal gain weight faster. " He suggested that it is best to eat a balanced diet, breakfast and lunch, so as not to be hungry and overeating at dinner.
9, no diet, lack of nutrition.
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and a few biscuits for breakfast, while a cup of milk and an oatmeal roll for lunch. This leads to many people's lack of nutrition and other diseases. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. Such as using low-fat cooking methods to cook, choosing restaurants that provide healthy food, and participating in activities unrelated to eating. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not have new troubles due to lack of nutrition.
10, ban excessive dependence on diet pills
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your health.