Vegetables for weight loss:
First place-wax gourd
The nutritional value of wax gourd is quite high, and there is no fat, and the carbohydrate content is very small, and the calories are very low and light. It can help you lose weight and beauty at the same time.
Second place-tomatoes
Tomatoes are rich in lycopene, which can effectively inhibit the activity of active oxygen and have a high anti-cancer ability. It is rich in vitamin K, which is the savior of female bones, and has certain preventive ability to osteoporosis, while vitamin E is to maintain liver function and improve hangover.
Third place-leek
The calories of leeks are quite low, so you won't get fat if you eat them. Moreover, leek is rich in cellulose, which can promote gastrointestinal peristalsis, eliminate excess fat and body garbage, and improve constipation, thus helping to lose weight.
Fourth place-potatoes
Potatoes are the lowest calorie among full-bodied foods, and they can also help resist aging, so they are a must-eat diet food for women.
Fifth place-Bitter gourd
Bitter gourd has the effect of clearing heat and detoxifying, and it is the best choice to be used as a diet food in summer. Bitter gourd can also inhibit a certain appetite, which is also rich in vitamin C, with low calories and very low fat content, which can help you remove the fat and garbage in the intestines.
Sixth place-cabbage
Cabbage is rich in dietary fiber, which can improve constipation and detoxify. Cabbage is rich in vitamin C and vitamin K. Vitamin C can help the body to produce collagen and effectively inhibit the formation of melanin. It is a good food for women to lose weight and beauty beauty.
Seventh place-celery
Celery is mostly water and cellulose, which is cool in nature and taste, can lower blood pressure and blood lipid, and can also clear internal heat. The abundant potassium in celery can also prevent edema in the lower body.
Eighth place-white radish
Radish contains pungent mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin.
Ninth place-lettuce
Lettuce containing mannitol can promote blood circulation, chlorophyll and a large amount of dietary fiber can promote gastrointestinal digestion. Regular consumption can not only supplement nutrition, but also keep fit.
Tenth place-onion
Onion is a health-care and anti-aging vegetable, which has the effects of lowering blood pressure, removing blood fat, diuresis and detoxification, effectively lowering blood sugar and promoting the utilization rate of sugar by cells. Onion is also a good anti-cancer food.
Diet food:
1. Yogurt
The original sour contains milk sugar, protein and fat, which can stabilize the blood sugar content, so it is very resistant to hunger. Studies have shown that people who are on a low-calorie diet, if the diet includes yogurt, will lose 6 1% more body fat and 8 1% more belly fat than those who do not have yogurt in the similar planned diet. Use low-fat yogurt instead of mayonnaise on chicken or potato salad, or put a little yogurt on baked potatoes and squeeze a few drops of lemon juice. In this way, you can save 4.7g of fat per tablespoon.
2. sardines
Rich in protein and omega-3 fatty acids, it can maintain body muscle mass. Moreover, the characteristics of low mercury content and high calcium content make this small fish very suitable for pregnant women. If you don't like the taste of this fish, soak it in milk for an hour, and it won't smell at all. In all recipes containing anchovies as raw materials, anchovies can be replaced by sardines. Or mix the whole sardine with onion foam, fresh spices and chopped persimmon pepper, put it on rye bread or black bread, and add a slice of cheese to bake.
Step 3: eggs
Everything about eggs, yolk and eggs is harmless to the heart and can help you lose weight. The research report shows that when on a low-calorie diet, women who eat fried eggs and jelly toast for breakfast every day lose twice as much weight as women who eat bagels with the same calorie. Protein makes people feel full, so it is not easy to feel hungry and eat less in the following time. Scrambled eggs and omelets are the best choices, but if you don't have time to make them before going to work, you can bake some vegetable omelets on Sunday, cut them into slices and refrigerate them, and you can eat them the next week.
4. cereal
Cereal is the food that can make people feel full most. Unlike other carbohydrates, even instant cereal is absorbed slowly, so it has little effect on blood sugar. Each serving of oatmeal contains up to 5g of cellulose, which is the most satiety. The cellulose content in instant cereal is 3 to 4g per serving. Sprinkle oatmeal instead of bread crumbs on the meat roll. But of course, oatmeal is the most recommended. You can add any food you like to porridge, even beef balls, so a healthy breakfast will be irresistible.
5. Steak
Beef is known as a "diet destroyer", but in fact, eating beef is helpful to lose weight. Studies have proved that when women go on a diet, they lose more weight by eating red meat (beef and mutton, etc.) than by not eating the same calorie. Protein in steak helps to maintain muscle mass during dieting. Give you a suggestion: try to eat local organic beef, which is healthier and more environmentally friendly. Grill 4 ounces of beef tenderloin or tenderloin, cut it into thin slices, put it on the top of the salad, or eat it mixed with vegetables. It is also delicious.
6.medlar
Lycium barbarum contains 18 kinds of protein, which is an amazing source of protein. And it is rich in beta-carotene, and a tablespoon of Lycium barbarum is only 35 calories. Mix 1/4 cups of dried Lycium barbarum, 1/4 cups of raisins, and 1/4 cups of walnuts together to make dried assorted fruits. Or pour 1/4 cups of boiling water and two tablespoons of dried Lycium barbarum into an empty bowl, soak for 10 minutes, drain, and then scoop 1/2 cups of vanilla-flavored frozen low-fat yogurt for dessert.
7.wild salmon
Fish oil is not only good for heart health, but also helps to reduce waist circumference. Omega-3 fatty acids can improve insulin sensitivity, which helps to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes. You don't need to do too much to add flavor to salmon. The simpler the better. Marinate with salt and pepper, then add two tablespoons of oil and fry in a pan for 1 to 3 minutes on each side.
8. Apple
Research shows that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating spaghetti for dinner consume fewer calories than people who eat other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full. In addition, the antioxidants contained in apples help prevent metabolic syndrome. Apples are the most ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons sweet pepper and 1/2 tablespoons cinnamon, and heat it in the microwave oven for one and a half minutes.
9. buckwheat noodles
Buckwheat has a high fiber content, and unlike most carbohydrates, it contains protein. These two nutrients make buckwheat noodles feel full, so it is easier to control the amount of buckwheat noodles than ordinary noodles. Cook buckwheat noodles by cooking rice: cover and cook slowly with low heat. If you cook a light meal, just add broccoli, carrots, mushrooms and onions to eat.
10.blueberry
All berries are good for your health, but the blue fruit is the best. Research shows that the content of antioxidants in blue berries is the highest among fruits that are often eaten. The fiber content in each cup of berries is 3.6g g. Fiber can effectively prevent edible fat from being absorbed. Don't put a few blueberries on the top of a whole bowl of cereal. Come to a whole bowl of blueberries, sprinkle some cereal on it, and add some milk or yogurt. It must be delicious!
1 1. cabbage
A cup of raw cabbage contains 34 calories, about 1.3g fiber, and is rich in iron and calcium. If you are not used to the taste of cabbage, you can choose to eat spinach, which is also rich in nutrition, especially iron content, and of course, it tastes better. Chop raw cabbage and mix it with cooked black beans. Or cut into thin strips, add a little broth to cook, and then add a few thin slices of orange on the cooked dish.
12. Pomegranate
Pomegranate is not only rich in folic acid and antioxidants that can prevent diseases, but also a low-calorie and high-fiber food, so pomegranate can satisfy your desire to eat sweets without affecting your diet. Put raw pomegranate seeds on the table as snacks and eat them in salad instead of nuts.
13. Pepper
Pepper can promote metabolism. After eating pepper, it will make the body burn heat for another 20 minutes. Fill peppers with quinoa and tomato sauce, then bake until the color is almost black, peel off the blackened skin and make pepper meat into sauce. Then, just mix the noodles with Chili sauce, or add some red peppers to any meal you like.
14. almond paste
The study found that people who eat almond paste with white bread will not have a sudden increase in blood sugar, but only eat white bread. The higher the blood sugar content rises, the lower it falls; This decline will lead to hunger and make people overeat. In addition, changes in blood sugar will stimulate the body to secrete insulin, thereby increasing abdominal fat. Try using almond paste instead of peanut butter in sandwiches, or make a vegetable dip: mix 1 tablespoon almond paste and 2 tablespoons fat-free plain yogurt. Or add a piece to oatmeal for seasoning and increasing protein.