1, healthy diet breakfast recipe
Monday: low-fat or skim yogurt+almonds
When you don't want to eat breakfast, imagine in the mirror: if you don't eat breakfast this morning, you will definitely overeat at noon, and you will regret it when a fat man appears in your mirror for a long time! Therefore, if you are in a hurry to go to work on Monday, bring some convenient food, such as low-fat or skim yogurt, and add some long almonds to it. Store food in advance at home, and you will have no excuse to complain about "no time" for breakfast.
Tuesday: whole wheat toast+fruit+soy milk
Do you know that?/You know what? If you don't feel hungry when you wake up in the morning, you can stimulate your appetite in the morning through some training. Eat something light at first, such as salty biscuits. You can add a slice of whole wheat toast after you get used to it. Then, try spreading peanut butter or almond paste on the toast. Next, add fruit or a small cup of 100% juice, and finally a cup of soy milk. Before you know it, you will wake up hungry.
Wednesday: whole wheat tortillas+vegetables
Make a quick and healthy breakfast lunch. Put a whole-wheat tortilla in the lunch box and add an egg (it is healthier to eat only egg white, which is of course wasteful). Radish and spinach can be added to vegetables. If you like, you can add a thick layer of tomato sauce to the tortillas and sprinkle a little low-fat cheese as a decoration.
Thursday: fresh nuts+cereal+fruit
Do you have breakfast at your desk or desk? If so, clean out the doughnuts in the drawer. Change into some healthy snacks, such as canned fruit (preferably canned fruit soaked in natural juice, such as canned pineapple pulp soaked in pineapple juice), dried figs, dried plums, several packets of ready-to-eat cereal, miniature whole wheat food, fresh nuts or melon seeds.
Friday: banana+juice+graham crackers.
If you drive to work, you will have enough time to have a healthy breakfast. Before going out, throw the following things into your bag: low-fat cheese, a banana, a small jar of 100% natural juice (about 4 ounces) and a small bag of graham crackers.
Saturday: whole wheat waffles+blueberry jam
Carefully prepare a delicious and healthy breakfast! Heat a cup of frozen blueberries in the microwave oven for 1 min, and put two frozen whole wheat waffles in the toaster to get ready. Pour the jam and juice from the heated blueberries on the waffles and sprinkle with a tablespoon of chopped walnuts. This breakfast is very convenient to cook, and it is full and nutritious, which will definitely satisfy you.
Sunday: milk coffee+fruit+whole wheat cereal
Don't sleep until noon on a relaxing Sunday and skip breakfast. It's better to eat or drink something than nothing, but it's best to choose a balanced food. If your breakfast is just a cup of milk coffee, you can add some fresh fruits and a whole wheat cereal.
2. Precautions for losing weight at breakfast
1, breakfast must be eaten, one egg (duck eggs and goose eggs can be used instead) (no more than one egg per day)+a small amount of pasta+soybean milk (recommended soybean milk) or milk. You can also eat some vegetable bags.
2, lunch generally eat a small amount of food+some light vegetables+a small amount of meat (shrimp or fish or chicken) or just eat some fruit.
3, dinner is basically the same as noon: a small amount of grain or corn porridge+some light vegetables (eat some fruit after dinner), fruit salad diet.
4. Avoid eating all snacks and things with high sugar, fat and oil during weight loss. It is best to eat less. For example: chocolate, fried chicken, instant noodles, soda, peanuts, beer, cakes, KFC, McDonald's and so on.
5. Eat as many vegetables as possible during weight loss. Although you can eat more fruits, it is best to stop, and the sugar is too high.
6. No matter what you eat with high calorie or low calorie, you should stop eating enough, so that you won't stretch your meat.
7. If you are very fat, it is strongly recommended to do some healthy exercise that can sweat (jogging, skipping rope and riding a bike, which must last for more than 40 minutes).
8. Vegetables that should be eaten frequently when losing weight: whole wheat bread, corn, rice (a small amount once 1 2 Liang), eggs, duck eggs, soybean milk, milk (a small amount), apples, sweet-smelling melons, black fungus, tomatoes, cucumbers, white gourd, bitter gourd, kelp, celery, leek, seaweed head, tofu and beans.
3. What do you eat to lose weight in spring?
1. wax gourd
Regular consumption of wax gourd can remove excess fat and water from the body and play a role in losing weight.
2. cereal
A British study shows that women who eat breakfast rich in fiber and carbohydrates burn twice as much fat during exercise as women who eat more refined foods (foods with low fiber content). Lisa Dorfman, an associate professor at the University of Miami, said that refined carbides inhibit insulin levels and limit the body's ability to convert fat into nutrients. Therefore, eating more coarse fiber cereal can achieve the purpose of keeping fit.
3. Deep-sea fish
Deep-sea fish can provide a lot of vitamin D and calcium, which is a nutritional combination that people need when they get old. Researchers from Kaiser Permanente Medical Group in the United States have followed up for 7 years. More than 60,000 women aged 50-79 found that women who took calcium and vitamin D supplements after menopause gained less weight than those who took placebos.
Other studies have shown that if there is not enough vitamin D, people's ability to control their appetite will be weakened. Therefore, it is a good choice to eat more fatty fish such as salmon, tuna and sardines.
4. Walnut
Instead of eating French fries, enjoy a bag of nuts. Walnuts are rich in omega -3 fatty acids, which can make people feel full for a long time. Australian researchers analyzed the situation of diabetic patients who ate low-fat food for one year, and found that people who ate 8-10 walnuts a day lost more weight and body fat. At the same time, these people's insulin levels have decreased, which helps to control the storage of fat.
5. Kiwifruit
Nutrition: It contains more than ten kinds of amino acids such as alanine, and is rich in minerals, carotene and multivitamins. It is the fruit with the most vitamin C.. Nutritional value: Vitamin C in kiwi fruit can effectively inhibit skin oxidation, prevent the formation of black deposits due to sun exposure, and thus keep skin fair.
Nutritional bonus: kiwi fruit peeled and boiled with honey and ginger can not only whiten skin, but also treat indigestion, reduce fat and lose weight.
6.cherry
Nutrition: contains vitamin A, vitamin B, vitamin C, protein, crude fiber, carotene and mineral elements such as calcium, phosphorus and iron. Nutritional value: Cherry is rich in nutrition, and its protein, phosphorus, carotene and vitamin C are higher than those of apples and pears. Regular consumption of cherry can make facial skin ruddy, white, wrinkle-free and spot-free.
Nutrition bonus: Mix with a little lemon or honey and juice it for better cosmetic effect.