1, healthy and delicious diet
1. Almond Protein Cake of protein Diet.
Ingredients: protein 120 g, fine sugar 60 g, low-gluten flour 40 g, almond powder 60 g, sugar powder 150 g, and blue jam. Practice: 1, beat the protein with a blender at medium speed until it is wet and foamed, then add fine sugar and continue to beat until it is hard and foamed. 2. Sieve the low-gluten flour, almond powder and sugar powder, and slowly add them into the recipe 1 and mix well. 3. Put the baking tray paper into the baking tray, immediately put the method 2 into the flower squeezing bag, squeeze out the round emulsion on the baking tray paper with a flat nozzle, put it in the upper layer of the oven, and bake it at 180℃ for about 8 minutes.
Second, the coconut coffee protein ball of protein diet recipe
Ingredients: 20g of low flour, 20g of coffee powder10g, 80g of shredded coconut, 0g of milk powder10g, 2 proteins, 50g of fine sugar. Practice: 1, mix coconut with coffee powder, low-gluten flour and fine sugar evenly. 2. Use chopsticks to break up the protein, pour it into the coconut mixture and grasp it evenly by hand. 3. Take a small piece of dough, knead it into a ball about 2 cm in diameter, then roll it with coconut milk and put it on a baking tray (spread tin foil or baking paper on the baking tray). 4, oven preheating 150 degrees, about 25 minutes. Don't be too hot, it will crack easily.
Three, protein diet recipe protein walnut shortbread.
Ingredients: 36 grams of protein, 36 grams of walnut, 0/8 grams of sugar powder 18 grams of low powder 18 grams. Practice: 1, walnuts need to be roasted with 150 degrees 10 minutes first, and kneaded into pieces the size of coix seed by hand. 2. Add sugar to the protein until it is close to dryness, sift in the low powder, pour in the chopped walnuts, and mix well. 3. Scoop it on the baking tray, leaving a little space, and it won't swell. 4. Bake at 150 degrees for 25 minutes, and then bake at 120 degrees for 30 minutes.
Four, protein diet recipe sweet orange protein crisp.
Ingredients: 80 grams of protein, 40 grams of sugar, 80 grams of powdered sugar, 20 grams of corn starch, 0/0 gram of real powder, and 2 teaspoons of lemon juice1. The specific method of this protein diet recipe: 1. Add sugar to the protein and beat until it is dry and foamed. 2. Sift in powdered sugar and corn starch, and gently mix well with a spatula. 3. Add lemon juice and mix well. 4. Preheat the oven 1 10 degrees, middle layer, about 60 minutes.
Five, protein diet protein coconut balls.
Ingredients: 80g shredded coconut, shredded coconut 10g (on the surface), 20g milk powder, 20g low-gluten flour, 2 egg whites and 50g fine sugar. Practice: 1, shredded coconut, milk powder, low-gluten flour and fine sugar are evenly mixed. 2. Break up the protein with chopsticks (you don't need to use an egg beater, otherwise it will produce too much unnecessary foam). 3. Pour the egg whites into the mixture of the first step. 4. Stir evenly by hand to become a uniform dough. 5. Take a small piece of dough and knead it into a ball with a diameter of about 2.5cm. 6. Roll the ball in shredded coconut so that the surface of the ball is evenly stained with shredded coconut (this step can be omitted). 7. Put the balls in the preheated oven, 150 degrees for 25 minutes.
2, protein weight loss precautions
1, choose high-quality food
To lose weight in protein, although there are "quantity" requirements for the intake of protein, the more important thing is "quality". In other words, protein is not the more the better, but the better.
The so-called high-quality protein should have at least two conditions: first, it contains a complete variety of amino acids, especially one of the eight essential amino acids for the human body; Second, the proportion of amino acids is balanced, which is close to the physiological needs of human body and has high absorption and utilization rate.
From this, we can know that animal foods such as lean meat, fish, poultry and eggs belong to high-quality protein, on the contrary, plant foods are more or less defective. For example, legume protein lacks methionine, rice protein lacks lysine, and peanut protein lacks isoleucine, all of which belong to "incomplete protein", and their absorption and utilization rate are lower than those of animal food. Therefore, protein's animal food is the best and should be listed as the first choice.
2. Eat only one protein food per meal.
In the past, it was thought that people should eat several kinds of protein foods at the same time in a meal, so that the amino acids contained can complement each other, thus improving the nutrition and slimming value, such as eggs+milk, beef+pork liver, tofu+ribs, etc., which were once considered as the best combination.
However, it was later found that this method was inappropriate, because different protein needs different time and different digestive juices to digest, and it is difficult to effectively digest two or more different protein in one meal. Because protein is a nutrient that is more difficult to digest than other nutrients, it is best to choose one of the above-mentioned high-quality protein foods for each meal. The folk saying that "you don't eat tofu if you have meat" does have certain scientific truth.
3. Skillful combination of plant foods
Animal protein is the best, but it needs certain economic strength, so it is difficult for ordinary families to enjoy it for a long time. At this time, the alternative is to skillfully combine plant foods and make use of the complementary role of protein, which can also achieve ideal results.
Studies show that mixing two or more foods with low nutritional value in a certain proportion can complement each other, improve the structure and proportion of amino acids, and turn "incomplete protein" into "complete protein". Beans and grains are such "best partners".
In addition, we can also improve the nutritional value of plant food from the processing aspect, with the aim of removing excessive cellulose, which can hinder the absorption of protein by human body. Take soybean as an example. If the whole soybean is eaten, the absorption rate of protein is only 68%. If it is processed into soybean milk and the cellulose is removed, the absorption rate of protein can be increased to over 90%.
4. Reasonable collocation
In order to make protein food fully digested, absorbed and utilized, efforts should be made in collocation. The usual collocation method of protein and starch is unscientific (such as burning beef with potatoes). The secret lies in that the digestion environment of protein and starch is different in pH, the former needs acidic environment, while the latter is most suitable for digestion in alkaline environment. The high concentration of hydrochloric acid in human stomach is beneficial to protein's digestion, but it can destroy salivary amylase and cause indigestion of starchy foods (such as potatoes), resulting in flatulence and other discomfort.
It is also inappropriate to eat with fruit. The fruit acid in fruit can inhibit the secretion of digestive juice, destroy the pepsin needed to digest protein, and then cause protein indigestion.
And sugar collocation is not good, because sugar can also inhibit the secretion of gastric juice, and stay in the stomach fermentation angry, hinder the digestion and absorption of protein.
It is beneficial to eat with vegetables. The active substances in vegetables can promote the absorption of protein and increase the absorption rate of protein by more than 30%. At the same time, protein alone can't make the metabolism in the body work flexibly, and it must be catalyzed by vitamins and mineral elements, and vegetables are undoubtedly the role that can best meet this condition, which is a perfect match with protein.
5. The quality of three meals should be stable.
Regardless of the variety of food, the absorption rate of nutrients still depends on the digestive function of the human body. In order to ensure that the digestive function can absorb protein stably and efficiently, the food quality of three meals should be relatively stable, sometimes too much, sometimes too little, or even lack of protein.
The reason is very simple. The digestive function of human body is not suitable for the drastic change of recipes. When changing from one food to another, especially when it contains less protein and becomes more, it is easy to induce digestive dysfunction. Therefore, in order to absorb protein stably and efficiently, the protein content of three meals should be relatively stable, with no ups and downs.
3. What are the taboos for losing weight?
1. No breakfast!
This is very important. Many friends go on a diet in order to lose weight. Here Xiaobian wants to remind everyone: You can not eat or eat some fruits and vegetables at night, but you must eat breakfast, and you must eat well, with high calories and high protein! Eat like an emperor for breakfast, like a commoner for lunch and like a beggar for dinner!
2. No sports!
In order to lose weight, dieting is not enough, reasonable exercise is necessary, and it is best to combine anaerobic exercise with aerobic exercise; Aerobic exercise can burn a lot of fat, such as running, swimming, cycling, aerobic boxing, etc. Anaerobic exercise is mainly to maintain the body's muscle content, maintain the body's basic metabolism, and prevent weight loss from rebounding!
3. Do not like to eat fruits and vegetables!
Fruits and vegetables are rich in vitamins and cellulose. Eating more fruits and vegetables can not only effectively fill our stomachs and reduce hunger; It can also effectively reduce the calorie intake and supplement various nutrients needed by the body. Therefore, Xiaobian reminds everyone: During weight loss, you can eat more fruits and vegetables (cucumbers, tomatoes, carrots, etc. are all low in sugar, and you can eat some if you are hungry at night! )
4. No midnight snack!
If you want to lose weight, don't eat midnight snack. Midnight snack is the easiest way to switch to eating fat and store it in your body. In order not to eat midnight snack, Xiaobian reminds everyone to work regularly!
5. Irregular work and rest is forbidden
Stay up late at night+sleep late during the day! Staying up late for a long time not only makes the body hungry easily, but also causes the urge to eat midnight snack, which is very harmful to the body. It is already very hard to exercise during the day, and it is time for the body to rest/detoxify at night. If you stay up late at this time, the body burden will be great.
Sleeping late during the day is the same. Here Xiaobian wants to remind everyone: Early to bed and early to rise, regular work and rest can make weight loss get twice the result with half the effort!
6. No eating too fast
Eating too fast, when you are full, your brain has not reacted, and you will continue to eat → when you feel full, you have already eaten too much. . . Therefore, you must chew slowly during weight loss and give your body a reaction time. (You can observe when you are bored. Generally, fat people eat faster.)
7. No fried food
Not to mention this, if you really want to lose weight, don't eat fried food; The fat in your body is the granary that your body has been refined and concentrated into. The characteristics of fat are: small volume, high calorie and easy storage! The composition of fat is basically the same as that of oil, so make up for the consequences of eating it yourself.
8. No beer
I believe everyone is familiar with "beer belly"? Beer has the honorary title of "liquid bread", which is rich in nutrients and high in calories! The partners who lose weight are still forbearing, and don't drink beer during weight loss.
9. Too many snacks are forbidden
Many partners go on a diet to lose weight and don't eat dinner, but they make up for it with a lot of snacks, and many snacks contain additives, preservatives, puffing agents, oil, nitrite, etc., which not only satisfy your stomach, but also add fat, without any benefits!
10. No sugary drinks
The first sugary drink is cola. The sugar in a cup of cola can only be consumed after you run for an hour, and the sugar in the drink is particularly easy to be absorbed by the body because it is liquid! Don't want to waste your hard work, say goodbye to sugary drinks!
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Eating hot pot occasionally has little effect on losing weight in the long run, but the ingredients of hot pot are very important. You can rinse some sheep/beef and vegetables, and forget about the high-fat ones, such as fried bean curd, fried dough sticks, sausages and fried meatballs.
12. No dessert
It is a lie to eat dessert and not gain weight! Just like sugary drinks, they are high in calories and sugar is easily absorbed! More importantly, people will have a sense of satisfaction after eating dessert, and they just want to sit there and have a aftertaste, which is really bad for losing weight; We often say that the six-character formula for losing weight is → shut up and take your legs! And eating dessert is just the opposite!