First of all, let's understand how to eat, in order to be healthy and achieve a good slimming effect. Take a look at the following healthy diet for a week:
Disclaimer: The image comes from the network. If there is any infringement, please let us know.
Monday: breakfast: boiled eggs 1 piece, skim milk 1 cup; Lunch: winter melon soup is the main dish, with rice 1 small bowl (1 two) and cucumber cold dish 1 dish; Dinner: fruit salad (less salad dressing). Main diet dish: wax gourd.
Highlight: Wax gourd is sweet and light in taste but slightly cold in nature, which has the effect of promoting diuresis and reducing swelling. If it is eaten with skin, the effect will be better. Eating wax gourd often can remove excess fat and water from the body and play a role in losing weight.
Special attention: it takes a lot of perseverance to lose weight, and you will get good results if you insist on continuous implementation, so don't think about being lazy. Make a detailed weight loss plan for yourself. It's better to act in a planned way than to fly around without a head.
Tuesday: Breakfast: tea eggs 1 piece, white rice porridge 1 bowl. Lunch: fried leek is the main dish (you can put a little eggs or lean meat), with rice 1 small bowl (1 two). Dinner: a cup of yogurt with a banana. Main diet dish: leek.
Highlight: In addition to various nutrients such as calcium, phosphorus, iron, protein and vitamins, leek also contains a lot of fiber, which can enhance the peristalsis of the gastrointestinal tract and accelerate the excretion of excess nutrients and excess fat in the intestinal tract.
Wednesday: Breakfast: porridge 1 bowl. Lunch: kelp is the main dish (both fried and mixed), with half steamed bread. Dinner: cucumber. Main diet dish: kelp.
Highlight: Kelp has the functions of clearing away heat and promoting diuresis, removing fat and lowering blood pressure. It contains a variety of minerals and vitamins that can reduce the deposition of fat in the heart, blood vessels and intestinal wall, which is a good product for reducing fat and weight.
Special attention: In addition to eating less, we should pay special attention to drinking more water. Drinking more water can accelerate metabolism and it is very important to keep healthy.
Thursday: Breakfast: tea eggs 1 person. Lunch: white radish is the main dish, rice porridge 1 bowl. Dinner: pineapple fruit. Main diet dish: white radish.
Highlight: White radish is sweet and cool, and it has the effects of eliminating tiredness, removing fat, resolving phlegm and relieving cough. It also contains choline, which can reduce blood lipid and blood pressure, which is very beneficial to lose weight.
Friday: Breakfast: rice porridge 1 bowl. Lunch: mung bean sprouts are the main dishes (both fried and mixed), and rice 1 small bowl (1 two). Dinner: cucumber. Main diet dish: mung bean sprouts.
Highlight: Mung bean sprouts are rich in plant protein and multivitamins. It is very suitable for home cooking, or cold or fried, all delicious. Regular consumption of mung bean sprouts helps to eliminate boredom, diuresis and reduce blood fat.
Saturday: Breakfast: boiled eggs 1 piece. Lunch: Auricularia auricula is the main dish (both fried and mixed), and porridge 1 bowl. Dinner: cucumber. Main diet dish: auricularia auricula.
Highlight: Auricularia auricula is sweet and cold, and it is a famous vegetarian food with high protein, low fat, multi-fiber and multi-minerals. Auricularia auricula also contains a polysaccharide substance, which can reduce blood lipid and cholesterol and effectively inhibit the formation of obesity.
Sunday: Breakfast: porridge 1 bowl. Lunch: Cucumber is the main dish (both fried and mixed), and rice porridge 1 bowl. Dinner: apples. Main diet dish: cucumber.
Recommended reason: the slimming effect of cucumber should not be underestimated. It is rich in cellulose, which can promote the excretion of cholesterol and the elimination of intestinal corrupt residues. In addition, it also has propanol diacid, which can inhibit the transformation of sugar into fat, so eating more has the effect of intellectual fit.
Matters needing attention in diet and weight loss
1, you can eat a little protein food every meal.
Protein is an important substance for regulating metabolism, and the lack of protein will make people dim, so in the process of diet, try to eat some protein food, but many animals, protein, also contain fat. Therefore, protein should not eat more, generally 50-150g per meal is almost the same.
The main sources of food in protein are: lean meat, deep-sea fish, eggs and dairy products; The vegetable protein has beans, nuts, cereals and other foods.
2. Get the fat you need
Fat, fat can help to provide calories and protect people's internal organs. Proper amount of fat can make skin smooth and muscles more elastic, but too much saturated fat will increase cholesterol and cause various chronic diseases.
Animal sources of fat are: whole milk, lard, beef and other foods, while plant sources are vegetable oil, nuts and other foods. When eating fatty foods, we should pay attention to some foods containing unsaturated fatty acids, such as a small amount of nuts and fish. Fish contains EPA and DHA polyunsaturated fatty acids, which helps to lower cholesterol.
3, sugar food to eat.
Sugar, that is, carbohydrates, is the main source of energy for our body, and many people who lose weight list this kind of food as taboo food. In fact, the calorie of sugar food is only half that of fat. For people who lose weight, they can usually eat more complex polysaccharides, including dietary fiber.
The main sources of food are rice, corn, whole grains, sweet potatoes and other foods. People who lose weight can usually eat miscellaneous grains, such as millet porridge, corn porridge, brown rice, etc., as well as foods with high fiber and low calorie, such as apples and oats. These foods are full and can keep fit. Eat less sweets and processed sugars.
Finally, Xiaobian reminds: In fact, losing weight does not mean that you can't eat anything. If you don't eat anything, you will lose some healthy elements in our body. Such weight loss is not a healthy weight loss. So, do some tips from the diet, so that you can not only be healthy but also lose weight.