Is it useful to lose weight scientifically?
If you want to lose weight scientifically and healthily, you should start from the following aspects.
1. Work and rest should be regular. To develop good habits, if the work and rest are irregular, it will cause a series of adverse symptoms such as insomnia, forgetfulness, anxiety and decreased immunity. And people who stay up late like to eat supper at night, and it is easy to get fat after nine o'clock.
2. Develop good eating habits. First of all, three meals should be regular, with meat and vegetables, without overeating, to ensure balanced and comprehensive nutrition. When eating, we should also pay attention to some small details, such as drinking soup before eating (soup first, no prescription), not eating too fast, learning to chew slowly and so on. These can all play a role in losing weight to a certain extent.
Scientific diet to lose weight
The staple food can be brown rice, miscellaneous grains porridge, whole wheat bread, potato (purple potato, sweet potato, yam, potato, etc. ), pumpkins, etc. It can be cooked simply or made into cakes, breads and cakes with these ingredients.
Eggs are best boiled or fried without oil, and they can be fried with other vegetables. Just pay attention to the amount of oil.
Dairy products consume 300g every day, so a glass of milk (about 200g) for breakfast is a good choice. If you want to have lower calories, you should choose skim milk.
The daily fruit intake should be 200-350g, and breakfast can be served with 100g fruit.
Vegetables that can be eaten raw are best eaten raw as much as possible, so that the calories are low and the nutrients will not be destroyed. Vegetables that cannot be eaten raw can be boiled or fried.
If you want a richer breakfast, you can also eat some meat or nuts, and the total amount should not exceed. Please click here for the daily nutrition list.
Let's take a look at several fat-reducing breakfast combinations:
1. Skim milk, spinach mixed with nuts, steamed sweet potatoes, boiled eggs (about 388 calories)
Ingredients: spinach 150g, sweet potato 100g, egg 1, skim milk 200g, nuts 10g, salt and soy sauce.
Steps:
1, eggs steamed with sweet potatoes, sweet potatoes cut into small pieces can be cooked faster. A steamer, a rice cooker or an oven will do.
2. Boil a pot of boiling water to soften the spinach, pour cold water into the pot, add salt and soy sauce and mix well, sprinkle with nuts.
2. Egg cakes, assorted cold dishes and skim milk (about 428 calories)
Ingredients: skim milk 200g, egg 1, flour 30g, cold water 30g, dried bean curd 50g, cucumber 80g, carrot 20g, vegetable oil 2g, sesame oil 2g, coriander and shallot, salt and soy sauce.
Steps:
1. Beat the eggs, add 30g flour and 30g cold water, stir into a uniform batter, then add some chopped green onion and salt and mix well for later use.
2. Spray a little oil on the pan, pour in the egg batter and spread it out. Heat on low heat until both sides solidify into golden yellow. These egg pastes can be made into one big or two small egg rolls.
3. Wash and shred cucumbers and carrots, chop coriander, and shred dried tofu with hot water. Finally, add two drops of sesame oil, appropriate amount of soy sauce and salt and mix well.
Whole wheat bread, scrambled okra with eggs, skim milk and grapes (about 466 calories)
Ingredients: whole wheat bread 70g, egg 1, okra 100g, skim milk 200g, grape 150g, vegetable oil 5g, salt.
Steps:
1, whole wheat bread can be bought ready-made or made by yourself.
2. The okra is rubbed off with salt, then washed with clear water, boiled in boiling water for two minutes, fished out, bathed in cold water and cut into small pieces.
3. Break up the eggs, pour them into the oil pan and stir-fry until they are solidified (the oil is not more than 5g), pour in the okra, stir-fry for two minutes, add a little salt and stir well.
4. Wash the grapes and pour in skim milk.
Four, eggs, vegetables, pizza, corn, yogurt cups (about 450 calories)
Ingredients: egg 1 piece (with a shell of 64g), spinach 30g, carrot 20g, Flammulina velutipes 20g, whole wheat flour 20g (which can be replaced by ordinary flour), ham 25g, corn oil 2g, half root of shallot, salt, black pepper, homemade sugar-free yogurt 100g, cherry 50g, blueberry 50g, almond 5g, and half corn.
Steps:
1. Wash all vegetables, cut spinach into small pieces, shred carrots, shred Flammulina velutipes, chop shallots, and cut ham into small pieces.
2, the eggs are broken up, add whole wheat flour and stir into a uniform batter, add a little salt and chives to taste.
3. Spray corn oil in a small pan (20 cm in diameter) and heat it over medium heat. Add spinach, carrots and Flammulina velutipes and stir-fry for two minutes.
4. Stir-fry the vegetables until they are soft, and then put them flat on the bottom of the pot. Pour the egg paste from step 2 into the pot evenly, spread it into a cake shape, and sprinkle with ham slices. Cover the lid and simmer for about 3 minutes until the egg paste is solidified. Sprinkle some chopped black pepper on the cake to taste before cooking.
5. Wash the cherries and blueberries, put a layer of fruit in the cup and cover it with a layer of yogurt. Sprinkle some almonds on the top floor.
6. Corn can be cooked one night in advance or in the morning. Peel off the outermost thick skin of corn, leaving the innermost thin skin. After washing, put it in a pot, add water, bring it to a boil over high fire, then cover the pot and cook for about 20 minutes.
5. Shrimp burger with bagels and skim milk (about 39 1 calorie)
Ingredients: whole wheat berries 1, shrimp 10g, eggs 1, lettuce and tomatoes, skim milk 200g, vegetable oil and salad dressing.
Steps:
1, bagels are all made by ourselves, each weighing about 80g. Eating one in the morning will make you not hungry all morning. You can also use the same amount of whole wheat bread instead.
2. Spray some vegetable oil, scrambled eggs and shrimps into the pot.
3. Wash lettuce and tomatoes and cut tomatoes into pieces.
4. Cut the bagel in the middle and put lettuce, tomato, shrimp and salad dressing on it. (Salad sauce is relatively high in calories, so everyone should put less and try to choose some brands with low calories. )
6. Skim milk, purple potato omelet, beef sauce, cherry tomato (about 399 calories)
Ingredients: skim milk 200g, sauce beef 30g, cherry tomato 1 50g, purple sweet potato100g, egg120g, whole wheat flour.
Exercise:
1, sauce beef in advance, slice, and wash cherry tomatoes.
2. Steamed purple potato, mashed, and mixed with 10g milk to make purple potato paste.
3. Break the eggs and add whole wheat flour to make batter. Preheat the bottom pot with low fire, apply a layer of oil (the pot can be oiled or not), pour in batter and spread it out, and turn off the fire after the surface solidifies.
Turn the cake upside down and put it on the chopping block until it doesn't burn. Spread the purple potato paste evenly on the egg cake, roll it up and cut it into pieces. (The edge should also be mashed with purple potatoes from Bo Tu, otherwise the edge of the omelet will not stick well. )
Purple potato omelet can be directly replaced by purple potato and boiled egg.
Seven, skim milk, Chinese cabbage roast chicken eggs, purple potato glutinous rice cake, litchi (about 373 calories).
Ingredients: skim milk 200g, Chinese cabbage 50g, egg 1 piece, flour 15g, water 15g, purple sweet potato glutinous rice cake 120g (which can be replaced by purple sweet potato 120g), vegetable oil 5g, salt and black pepper.
Steps:
1, purple sweet potato glutinous rice cake can be replaced by 120g steamed purple sweet potato.
2. Shred Chinese cabbage, add 15g flour and 15g water, mix well, brush a thin layer of oil in the pan, and turn on medium heat. Wrap shredded cabbage with chopsticks and put it into a hollow shape.
Brush a thin layer of oil in the pot and turn to medium heat. Wrap shredded cabbage with chopsticks and put it into a hollow shape. Pour a small amount of water into the pot until it doesn't reach the bottom. Turn down the heat, cover the pot and stew for 8 minutes. You can eat out of the pot. If you like boiled eggs, the time will be shorter.
How to eat three meals a day in a scientific diet?
Remember to have breakfast after getting up in the morning. For breakfast, you can choose foods with high content in protein, such as eggs, milk, sausages and soybean milk. The staple food is rich in carbohydrates. In addition, foods rich in vitamins such as fruit juice and vegetables can also be eaten in moderation. It is best to eat some green leafy vegetables, fish and shrimp, lean meat, beans, or porridge or soup for lunch. If you are still a little hungry in the afternoon, you can eat some low-calorie fruits and vegetables. The best time for dinner is 1700 to 1900. The calories consumed before going to bed will be exhausted, which will not only remove fat, but also bring great benefits to the body.
Scientific weight loss plan
How to make a scientific diet plan should change two meals back to three meals and increase two meals at the same time. Early to bed and early to rise. Have breakfast before 8: 00 am, go to bed before noon 12, and have dinner from 5: 30 to 6: 00. 1 1: 00. Although it has changed from two meals to three meals, it avoids the habit of eating snacks at ordinary times, and is always in a state of not being hungry. It is good to control your appetite. There is no reason to eat fattening snacks. The calories of the other three meals did not increase.