1. Eat all foods and foods if you want to lose weight.
1. quinoa
Quinoa, also known as grey rice, is a cereal plant endemic to the highlands of South America, also known as Indian wheat, or quinoa. It packs fibers (2 per 1/2 cups). 6 grams of fiber) and protein can make you get enough nutrition in a few hours.
How to eat: You can cook quinoa instead of white rice, or you can cook it with 1/2 cups of quinoa with 2/3 cups of water and 1/3 cups of Liu Ding juice for 15 minutes, and sprinkle raisins and walnut powder on the surface when eating.
2. Steak
Protein in steak helps to lose weight, while retaining a lot of muscle. In the nutrition research report of AmericanJournal, it is pointed out that in the process of losing weight, women who eat red meat have better weight loss effect than women who don't eat red meat.
How to eat: bake 4 ounces of sirloin or other lean beef parts in the oven or oven, slice them and spread them on the salad; Or add vegetables and roll them into beef rolls to eat.
Step 3: eggs
Don't be afraid to eat whole eggs. They won't break your heart and help you lose weight. Among women who practice low-calorie weight loss, women who eat an egg with toast and jam every morning lose more than twice as much weight as women who eat the same calories but don't eat eggs. Protein contained in eggs can help you eat less all day.
How to eat: omelets and scrambled eggs are good choices. If you don't have time to prepare before going to work, you can bake an quiche on the weekend and bring it to the company piece by piece.
4. kale
Kale is a vegetable and can also be used as a flower bed decoration. Each cup of chopped raw cabbage contains 34 calories and about 1. 3 grams of fiber is a good supplementary food for iron and calcium. However, the local flavor of Gan Lan may make many people unaccustomed. Spinach, another nutritional powerhouse, is a milder choice.
How to eat: it is a good way to eat chopped kale mixed with cooked black beans; Or chop kale, stew it in vegetable soup, and sprinkle Liu Ding slices on the surface, which is a common food in new york restaurants.
5.GojiBerries
These chewy berries contain 18 amino acids, which help to stop hunger, and this is also their source in protein. In addition, berries have more beta carotene than carrots, with only 35 calories per spoon.
How to eat: Mix 1/4 cups of dried berries, 1/4 cups of raisins and 1/4 cups of walnuts, which is a very rich nutritional supplement package. Soak 2t dried berries in 1/4 cups of boiling water, let it soak for 10 minutes, drain the water, and then add 1/2 cups of low-fat yogurt to eat.
6. buckwheat noodles
Stop eating white flour and replace it with this healthy variety. Your figure will be able to put on your little jeans soon. Buckwheat is rich in fiber. Different from other carbohydrates, it also contains protein, which can satisfy our appetite and help reduce the chance of overeating.
How to eat: eat more buckwheat noodles and less white rice. Or mix the cooked buckwheat noodles with cauliflower, carrot, mushroom and onion, which is a simple light food.
Lemon butter
Increasing the amount of this cream can reduce the glycemic index (measuring the effect of sugar on blood sugar). The research report points out that people who eat almond bread experience different blood sugar quality than those who only eat bread. Low glycemic index foods are beneficial to most people's health, while high glycemic index foods can easily lead to overeating in adults. In addition, changes in blood sugar cause the body to produce insulin, which may increase the content of gastrointestinal oil.
How to eat: Try to use almond cream instead of peanut butter, or make vegetable sauce (the way of vegetable sauce: mix 1t almond cream and 2t skim yogurt evenly), otherwise it is also a good way to add a spoonful of almond cream to oatmeal.
8.pomegranate
Pomegranate juice is healthy, but pomegranate seeds should also be used well! In addition to antioxidants that can be used in combination with folic acid to treat diseases, pomegranate seeds also have very low calories and high fiber, which can satisfy your appetite for desserts without dieting.
How to eat: Eat raw pomegranate seeds as snacks, or put them in salads, which will be more delicious. Pomegranate seeds with tender spinach and lemon poppy seed salad dressing are very delicious, which will be more delicious than just eating pomegranate seeds!
9.oats
Among all foods, oatmeal can give us a high sense of fullness. Unlike many other carbohydrates, oats are evenly and slowly absorbed by the human body during digestion, so oats have little effect on our blood sugar. All oats are healthy. Ordinary instant oats contain 3-4 grams of fiber, and steel-cut oats and rolled oats contain 5 grams of fiber.
How to eat: Instead of bread flour, try making American patties with oats, or try making turkey oatmeal balls.
10. lentils
Lentils contain high protein and soluble fiber, which are two nutrients that can stabilize blood sugar balance. Eating more lentils can help prevent your body from producing more insulin instead of fat, especially in the gastrointestinal area.
How to eat: There are many varieties of lentils, but the cooking time of red and yellow is relatively fast (about 15-20 minutes). Adding the cooked lentils to the Italian sauce is not only delicious, but also rich in protein, so you can get enough nutrition without eating meat!
2. The more you eat, the thinner you get.
1. basin
Porphyra is rich in vitamins A, b 1 and b2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe.
2. Dairy products
It is best to eat it every day. According to an American study, people who eat dairy products three times a day can lose 70% fat compared with those who never eat dairy products. The reason is that calcium in milk interacts with other ingredients, which can enhance the metabolic level of human body and improve the fat burning speed of human body.
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3. konjac
Amorphophallus konjac is completely fat-free, delicious and a must-eat for weight loss. Its rich plant fiber can smooth the lymph of the lower body and prevent the swelling of the legs from appearing orange peel tissue. This magical food has the reputation of "scavenger" in the body, absorbing and eliminating toxins in the body.
4. Pepper and pepper
Among them, capsaicin can stimulate the body to release adrenaline and accelerate the body's metabolic level; At the same time, it can suppress appetite and make people less likely to feel hungry.
5. Oats
Not only can it bring satiety and provide nutrition to the body, but it is also rich in fiber that can dissolve fat and effectively help the body burn fat. Known as the fat-burning fighter.
6. Sesame
Sesame and its linseed oleic acid can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and close legs.
7. Apple
Apple itself has low calories, but the calories of digesting an apple far exceed the calories provided by the apple itself. If you digest a 50 calorie apple, you need 75 calories. Recommended reading: the super popular apple diet is unstoppable.
cabbage
Calcium is very important for improving metabolic rate and burning fat. Cabbage is rich in calcium and vitamin C to promote calcium absorption. People who eat more kale will lose weight easily.
9. Marine fish
Marine fish can reduce the level of a hormone, which can reduce the metabolic rate of the body. Therefore, it is best to eat marine fish more than three times a week.
10. Water
Water can speed up our metabolism. If we drink 500 ml of water every day, our metabolic rate will increase by 30%. At the same time, take away the metabolic toxins in the body, so that you won't feel hungry because of lack of water.
1 1. Green tea
Drinking tea three times a day will increase the metabolic rate of the body by 4%.
banana
Although bananas are high in calories, they are low in fat and rich in potassium, which can reduce the accumulation of fat in the body and is an ideal food to lose weight.