Coarse grains: sweet potatoes, purple potatoes, oats, quinoa, buckwheat, corn, yam, potatoes, various miscellaneous grains and beans. Just eat the size of your fist every meal.
Coarse grains are rich in dietary fiber and vitamins, have a strong sense of satiety, can effectively decompose excess fat in the body, have a low glycemic index, help stabilize blood sugar, and help control weight and lose weight.
High-quality protein products: lean beef, chicken breast, egg white, tofu, dairy products (sugar-free), fish, shrimp, etc. Take about 200 grams a day.
Protein is very important to lose weight, which can prevent the loss of muscles in the body. When carrying out strength training, it can promote muscle synthesis in the body, increase lean body weight, and help stabilize and improve basal metabolism, and control and reduce low fat. Moreover, protein's food satiety is also very strong, which can alleviate the hunger caused by the reduction of food intake during weight loss.
Vegetables: green leafy vegetables, various melon vegetables, white gourd, loofah, bitter gourd, pumpkin, mushroom fungus, Pleurotus eryngii, Flammulina velutipes, celery, eggplant, etc. The daily intake is not less than 500 grams.
Vegetables are extremely low in calories and rich in vitamins, which can be taken in large quantities during weight loss, relieve hunger, promote intestinal health and effectively decompose excess fat.
Low-sugar fruits: lemon, grapefruit, kiwi fruit, cherry tomato, pitaya and so on. Fruit control does not exceed 300 grams.
Rich in vitamins, promoting fat decomposition and enhancing satiety.
Drinks: oolong tea, green tea, lemonade, Pu 'er tea, black coffee.
Promote fat decomposition and metabolism. Black coffee can effectively expel edema and improve exercise efficiency.
Summary: In addition to choosing foods that help you lose weight, you should also control the total calorie intake of food every day. Not less than your basal metabolic calories, and keep a calorie gap of not less than 500 kcal with your daily calorie consumption. Only in this way can we lose weight and fat.
I'm losing weight, too. I've lost almost a month, and it's still working.
Usually, you should eat three meals, but eat less. For example, you should eat an egg and a glass of milk for breakfast, but you should basically not eat porridge fritters.
At noon, I will cook some chicken or fish, which is low in calories, but I will fry a vegetarian dish! Add half a bowl of rice! Never drink soup!
Eat some vegetarian dishes in the evening, such as cucumber and lettuce, which are especially delicious, and add an apple!
In fact, you can't go on a diet to lose weight. The most important thing is to exercise more. It is recommended to run more in the morning! Walk more at ordinary times!
Food to lose weight can be divided into many categories, such as staple food, meat, fruits, vegetables, snacks, etc. Let's talk about which foods of these categories can be eaten while losing weight.
Staple food; Oatmeal is a kind of oatmeal made of oats through fine processing. Among them, good fiber has many beneficial biological functions, which can reduce the low-density fatty protein of triglycerides and promote cholesterol excretion. Oatmeal is a low-calorie food, which is easy to cause satiety after eating, and is also rich in vitamin folic acid and other ingredients, so as to ensure that there is no need for various vitamins due to the use of a single food during weight loss.
Meat; Beef has a high nutritional value, which is characterized by high protein and low fat. In every100g of beef, the protein is as high as102g. Because of its high protein and low fat, beef will not consume too much cholesterol, which is beneficial to prevent obesity. At the same time, beef is also rich in a variety of amino acids and mineral elements, which has the advantage of high digestion and absorption rate. Beef is also high in iron, which is an essential mineral for hematopoiesis. Beef is also diversified and suitable for all kinds of people.
Fruit; Fruit generally gives people many misunderstandings. Whether fruit is sweet or not has little to do with its sugar content. For example, hawthorn, pitaya, passion fruit, coconut, pineapple, etc. taste not sweet but rise sugar quickly. There are also some fruits that taste sweet but have low sugar content, such as apples, strawberries and oranges, and some fruits that are both sweet and high in sugar content, such as fresh dates and lychees.
Vegetable; Vegetables that can be eaten in weight loss should be full and low in calories, and rich in plant fiber, vitamins and mineral nutrients, because they are closely related to various metabolic functions. For example, konjac is rich in dietary fiber, which can also lower blood sugar. Asparagus can improve metabolism. Lettuce contains vitamin B that converts sugar into energy. Potato is the vegetable with the most kinds of vitamins among colored vegetables. Cucumber can eliminate edema, radish can adjust gastrointestinal function. Chinese cabbage, celery, broccoli, spinach and mushrooms are also good helpers in weight loss.
Snacks; Dried fruits and beans are the best snack choices during weight loss, such as sesame seeds, peanuts, walnuts, pine nuts, cashews, almonds, soybeans, black beans, etc., because these foods are rich in plant fats and fiber nuts and beans, which help to smooth the intestines and promote and clean up the intestinal waste.
Taobao buys Dingxi inulin, which is also called Jerusalem artichoke powder. Take it with 30g Astragalus water every time to lose weight and reduce blood fat.
Hello, everyone, I am faint. Share health and slimming knowledge. I hope I can help you, thank you.
To lose weight, what to eat is very important, and what to eat helps to lose weight?
First, eating more staple foods that can improve satiety can not only supplement dietary fiber, stabilize blood sugar, but also delay hunger. For example, sugar-free oats, of course, can put brown rice in polished rice. Put some beans. It is suggested to reduce the times of soaking and washing and reduce the loss of nutrition. Oats help to improve satiety and stabilize blood sugar. Quinoa can supplement rich plant proteins.
Second, how many fresh fruits and vegetables. Can supplement vitamins, minerals and trace elements, and can also supplement dietary fiber. You can eat some apples, pears, kiwis, oranges, bananas and so on.
Third, supplement protein and calcium. Protein can be used for synthetic repair and can improve basal metabolism. Calcium can help the body burn fat, and synthetic carnitine can help shape. Such as lean meat, milk, eggs, fish and shrimp, etc.
Fourth, use healthy snacks instead of sweets. For example, replace unhealthy snacks with fruits and nuts. Not only can you reduce your sugar intake. It can also supplement unsaturated fat and minerals. Unsaturated fat can inhibit the synthesis of cholesterol. Such as almonds, walnuts and peanuts, try to choose the original flavor. Processed ones will have higher heat.
Fifth, make proper use of it. Use debris time or weekly exercise duration 150 minutes or more, and stick to 5000 steps of heat consumption every day.
Sixth, you can choose the method that suits you according to your own needs. For example, eat less and eat more, don't go on a diet. Make a slimming and shaping plan for yourself.
? Fitness instructor recommends recipes? ! Baby dish tofu soup with reduced fat, high calcium and high protein and fresh eyebrows.
Only when you are full can you lose weight! The recipe recommended by the fitness instructor is very fresh! Even drinking three bowls is not enough! Super full, low fat and high calcium ~ the baby who lost weight quickly came to get- 2.
? foodstuff
Baby dish/tofu/Flammulina velutipes/millet spicy (not allowed)
step
1? Wash and cut the baby cabbage into strips, wash and tear the Flammulina velutipes, and cut the tofu into pieces for later use.
2? Put a little oil on the hot pot, add ginger slices, minced garlic and millet and saute until fragrant.
3? Pour in three bowls of water and add tofu.
4? After boiling, add oyster sauce, white pepper, salt and monosodium glutamate to taste.
5? Pour in Flammulina velutipes and baby dishes and cook for three minutes!
Smell fragrant! It's really a fresh eyebrow ~ the method is very simple. As a home-cooked dish, it's served in minutes. It's delicious and nutritious. Come and try it!
I wish everyone to be thin! I wish you all a happy Zongzi Festival! Have you eaten zongzi?
Obesity is the disorder of the body's transport system, and the digestion and absorption system is not well regulated. It is the so-called rhythm of getting fat when drinking water! ! ! ! The so-called what to eat, pay attention to what is nonsense! People are omnivorous creatures, and all aspects of nutrition are needed. Balance mainly depends on whether the functions of your body are good enough.
Eat more sugar-free and fat-free foods and try not to eat after 8 pm.
Drink more water and eat some high-protein and low-calorie foods, such as lean eggs and fruits and vegetables. High protein supplements our nutrition, while low-calorie fruits and vegetables can help digestion and detoxification.
Eating helps to lose weight.