Do you know what to eat to lose weight? Many people in modern society have the problem of obesity. Exercise can help us lose weight, but some people don't like exercise, so they can lose weight by eating. So what can we eat to lose weight? The following is the relevant content I have compiled for you, hoping to help you.
What can I eat to lose weight 1 1, beans
Tips: including soybeans, red beans, kidney beans, green beans, chickpeas, Lima beans, etc.
Magic: increase muscle, help burn fat and regulate digestion.
Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soybeans, etc.), iron, calcium (soybeans, etc.), magnesium.
Confrontation: obesity, colon cancer, heart disease, hypertension.
Partners: lentils, peas, broad beans, unsweetened bean paste.
Faker: fried beans (containing high saturated fat); Baked beans (high sugar).
When you understand the benefits of beans, you can't refuse them: protein is crowded with them, but they contain only a small amount of fat, and are rich in fiber and trace elements. Vegetarians regard it as a substitute for meat, and what is better than meat is that it contains less fat (of course, plant-based protein can't completely replace animal-based protein). As one of the 12 magic foods recommended by Mint, what you need to do is to stop ignoring it and let it replace some meat. After a week, you will find that a lot of saturated fat has been cut off and replaced with a high amount of fiber.
2, spinach and other green vegetables
Magic: inhibit free radicals (a molecule that accelerates the aging process) and increase satiety.
Secret weapons: vitamins A, C, E, folic acid, beta- carotene, minerals (calcium, magnesium, iron), fiber.
Confrontation: obesity, cancer, heart disease, stroke, osteoporosis
Partners: Cruciferae vegetables such as broccoli and cabbage, green, yellow, red and orange vegetables such as asparagus, peppers and carrots.
Fakers: Pickled vegetables (too high Na, the nutrient content is greatly reduced), oil-soaked vegetables, and fried dishes with too much oil content.
If you have a mother who is a doctor, she will force you to eat enough vegetables every day-they will provide you with rich vitamins and minerals, as well as crude fiber, and the sugar content is not high (especially compared with most fruits). This is one of the most important foods for dieters.
A small dish of spinach will give you enough vitamin A, half vitamin C and folic acid for nearly a whole day, which can prevent heart disease, stroke and colon cancer. Cabbage vegetables contain more vitamins and minerals than almost any other food.
The importance of vegetables is needless to say. At the same time, Iris would like to remind you that you should destroy it while it is still fresh, and don't cook it for too long, otherwise it will lose a lot of valuable nutrients. In addition, don't put too much oil when cooking. Although they look like healthy food, you often ignore the oil in them, and many vegetables can preserve these hateful oils.
3. Dairy products
Tips: Fat-free or low-fat milk, yogurt, cheese and cheese.
Magic: strengthen bone, promote weight loss and enhance satiety.
Secret weapon: calcium, vitamin A, vitamin B 12, riboflavin, phosphorus, potassium, high-quality protein.
Confrontation: osteoporosis, obesity, high blood pressure, cancer
Partner: None
Faker: whole milk, sweetened yogurt
Dairy products are a special guy in terms of nutrition, and almost no natural food can replace it, just because it can provide us with a very necessary nutrient-calcium.
Because of the rapid loss of calcium, we need to supplement calcium every day, which can strengthen our bones and calm our impatience. Chinese people have begun to pay attention to calcium intake, so we need to increase the amount of dairy products every day.
Fat-free or low-fat milk, yogurt, cheese and other dairy products can play a key role and discharge the interference of saturated fat. However, fat-free or low-fat milk and yogurt seem to be more beneficial, because liquid can occupy more gastrointestinal space, so that you no longer feel empty. Iris suggests that you add it to your daily diet as one of your eating habits.
4, almonds, walnuts, peanuts and other nuts
Tips: eat with the peel (such as the red coat outside the peanut kernel); Do not exceed the recommended amount of healthy diet.
Magic: Increase muscle and satiety.
Secret weapon: protein, unsaturated fat, vitamin E, folic acid (peanuts are rich in folic acid), fiber, magnesium and phosphorus.
Confrontation: obesity, heart disease, muscle loss, cancer
Partners: pumpkin seeds, sunflower seeds, avocados
Faker: Pickled or smoked nuts (too high sodium content can cause pressure on blood pressure).
Perhaps from the calorimeter, you will find that nuts are not low in calories, and then list them as the guy who refuses to communicate during weight loss. In fact, you don't fully understand this good partner in weight loss. The monounsaturated fatty acid contained in nuts is a kind of fatty acid that is very friendly to human body, and at the same time, it can make you no longer feel hungry. The high protein in nuts is one of the main sources of protein, which can delay the time when you feel hungry. And high-quality fiber will increase your satiety.
In addition, nuts can also provide vitamin E, which can keep you young and tender, especially for women. In addition, it is also rich in trace elements such as magnesium and phosphorus.
Therefore, be brave enough to keep them around, use them instead of biscuits or popcorn in the extra meal and put them on the list of "encouraged food".
5, oatmeal
Tips: Sugar-free, no added flavor and creamer.
Magic: increase energy and motivation, lower cholesterol, maintain blood sugar level and delay hunger.
Secret weapon: complex carbohydrates and fibers
Confrontation: obesity, heart disease, diabetes, colon cancer
Partners: high-fiber cereals, such as all bran fibers (whole grains represented by whole wheat bread)
Faker: sugary cereal
This is definitely a perfect food. If you use it as breakfast, it can sweep away your malaise when you first get up, and make you energetic and metabolically vigorous; If you are going to exercise, don't forget to eat some prepared oatmeal in the first few hours. It will make you energetic during exercise and the effect of losing weight will be better. If you have a bowl of oatmeal for dinner, you won't think of supper. Oatmeal and low-fat milk are simply golden partners. Let them appear on your menu more frequently.
Cereal contains soluble fiber, which can stay in your stomach longer than insoluble fiber (such as vegetables). At the same time, water-soluble dietary fiber can reduce cholesterol in the blood, which can be described as your good friend of cardiovascular system.
Please believe me: you need more fiber, soluble and insoluble. We should take in 25 to 35 grams of fiber every day, but most people only take in half. Fiber not only makes you feel more saturated, but also promotes gastrointestinal peristalsis, like a bodyguard, kicking out the troublemakers during food absorption for your body. It protects you from heart disease and cleans the carcinogens of colon cancer out of your intestines.
In addition, oatmeal can maintain your blood sugar level more than many other foods, which makes your insulin level stable and ensures that you will not be insatiable for food after a few hours. This is very helpful for you to lose weight, because the production of insulin will slow down your metabolism and send a signal to start storing fat. After cereal is digested in your stomach, it needs a slow process to digest and absorb, which leads to lower insulin levels than ordinary carbohydrate foods (such as sweet bread).
What can I eat to lose weight 2 1, eggs
Magic: increase muscle and burn fat.
Secret weapon: protein, vitamin A, vitamin B 12.
Confrontation: obesity
Partner: None
Faker: None
For a long time, eggs have been regarded as evil, because two eggs contain more cholesterol than the recommended daily value. In fact, you can completely abandon the egg yolk and keep the protein.
More and more studies show that eating one or two eggs a day will not raise your cholesterol level. In fact, most of the cholesterol in the blood is obtained by the human body from dietary fat, not cholesterol in food. This is why you should use eggs and their powerful protein magic. Eggs have the highest "biological value" protein, which can meet your muscle protein needs, and other foods can't provide that much or can't. In other words, protein in the egg can increase muscle more effectively than protein from other sources-even milk and beef are far behind. Eggs also contain vitamin B 12, which is a necessary substance for fat decomposition.
2. Lean meat
Tips: including lean steak, skinless poultry and fish.
Magic: increase muscle and improve immune system.
Secret weapons: animal protein, iron, zinc, sarcosine (beef), omega-3 fatty acids (fish), vitamin B6 (chicken and fish) and vitamin B 12, phosphorus and potassium.
Confrontation: obesity, emotional disorder, memory loss, heart disease.
Partners: shellfish, shrimp and other seafood, rich in omega-3 flaxseed.
Fakers: sausage, ham sausage, bacon, bacon, ham, beef tenderloin with more fat.
Because animal protein is closer to the protein of the body, it is more in line with the needs of human protein. Lean meat is a classic nutrient to increase muscle.
Beef is a classic protein offering for muscle building. It is the main food source of sarcosine-when you need muscle strength, such as lifting heavy objects and strength training, you need sarcosine. Of course, beef also has its disadvantages, that is, it contains saturated fat. Choose loin meat and lean steak, which are the meat with the least fat content in cattle.
In order to reduce the intake of saturated fat, choose fish (such as tuna and salmon) as your meat food, because they contain a healthy unsaturated fatty acid-omega-3 fatty acid and protein. Omega-3 fatty acids help to lower blood cholesterol and triglycerides, and help to reduce the risk of cardiovascular diseases; It may improve immune function and help to treat inflammation.
3. Peanut butter
Tips: All natural, sugar-free.
Magic: increase muscle and burn fat.
Secret weapon: protein, unsaturated fat, vitamin E, nicotinic acid, magnesium.
Confrontation: obesity, muscle loss, wrinkles, cardiovascular diseases.
Partner: cashew butter, almond butter
Faker: mass-produced peanut butter with sugar and fat.
Yes, peanut butter has its disadvantages: high calorie and inconvenient to carry around. But it contains unsaturated fat which is good for heart health. It can help your muscles grow and make your fat melt. At the same time, it is also extremely rich in vitamin E-you will find it on the ingredient list of many eye creams-which can reduce (or prevent) your wrinkles.
Of course, because of its fat content and high calorie, you can eat about 3 tablespoons at most every day. Look for natural peanut butter, not mass-produced brands, and add sugar.
4. Olive oil
Magic: lower cholesterol and strengthen immune system.
Secret weapon: unsaturated fat, vitamin E.
Confrontation: obesity, cancer, heart disease, high blood pressure
Partners: mustard oil, peanut oil, sesame oil, rapeseed oil and corn oil.
Fakers: Other vegetables and hydrogenated vegetable oils, trans fatty acids, margarine.
It doesn't need a long explanation. These vegetable oils help to control your craving for food, burn fat and keep your cholesterol at a pleasant level-do you need more reasons not to buy a bottle? Go to the kitchen and check what your vegetable oil is!
5. Strawberries and other berries
Magic: protect the heart, enhance vision, improve memory and feel full.
Secret weapon: antioxidant, fiber, vitamin C, tannic acid.
Confrontation: heart disease, cancer, obesity
Partner: Most other fruits, especially apples and grapefruit.