1, what to eat for dinner when you lose weight?
(1) cold green leafy vegetables
Eating more green leafy vegetables, especially cold salad, can make you eat less high-calorie food. A study by Pennsylvania State University shows that eating salad at the first course of every meal can help you eat less energy 12%.
(2) vinegar
According to the director of the Nutrition Department of Arizona State University, the acidic substances in vinegar can hinder the digestion of starch, thus reducing the energy intake per meal. Every meal 1 spoon of vinegar can reduce the total energy intake by 200-275 kcal per day.
(3) beans
Beans can make you feel fuller. The latest research shows that beans are more helpful to remove abdominal fat. The secret lies in soluble dietary fiber. Scholars at Wake Forest University pointed out that if you consume10g of soluble fiber every day, visceral fat will decrease by 3.7% after 5 years. People who eat beans and are prone to flatulence can choose to eat at noon.
(4) red pepper
Capsaicin in fresh red pepper can accelerate metabolism, thus reducing fat accumulation. Experts suggest that eating red peppers at night should be enough, so as not to affect sleep.
(5) coarse grains
Coarse grains are rich in dietary fiber. If you are afraid that dinner is not easy to digest, drink a bowl of thick eight-treasure miscellaneous grains porridge to lose weight and be nutritious.
2. Four principles of losing weight at dinner
(1) Dinner should not be late.
It is best to arrange dinner around 6 pm and try not to exceed 8 pm. Generally speaking, it is best not to eat anything after 8 o'clock, and you can drink water in moderation. Eating dinner too late and going to bed soon increases the risk of urethral calculi. At the same time, eating dinner too late is also easy to make people fat.
(2) The meal should not be sweet
Sweet food brings us a happy mood, and it also brings us fat and energy. In addition, with the reduction of exercise after dinner, fat is more likely to accumulate in the body. If you want to keep a healthy and slim figure, delete sweets from dinner from today.
(3) Dinner should not be meat.
Hypertension, diabetes complicated with cardiovascular and cerebrovascular diseases are inevitably related to too rich dinner. Chicken, duck, fish, meat and eggs are all good nutritious things, but they are not suitable for dinner. They will increase the cholesterol content in the human body, which will naturally induce arteriosclerosis and coronary heart disease after a long time.
Foods rich in dietary fiber, vitamins and carbohydrates are the best choice for dinner, and coarse grains and vegetables should be the protagonists of dinner. If you use your brain too much during the day, you can choose light and digestible fish to eat, which will help improve your memory.
(4) the meal should not be full
As we all know, eating too much at dinner will make you fat, and it will also reduce the quality of sleep. The so-called "stomach disharmony, lying restless", if you eat too much food at dinner, it will inevitably increase the gastrointestinal burden, and the information of its intense work will be continuously transmitted to the brain, which will make us lose sleep and dream more. Long-term eating dinner will easily lead to neurasthenia and other diseases. The appropriate amount of dinner is seven or eight minutes full, so you can feel hungry. If you want to keep fit, you must not overeat.
3. Four misunderstandings of losing weight at dinner
Myth 1: Eating starch and meat at night is the easiest way to get fat.
Nutritionists believe that the best way to keep fit is to keep the basic intake of carbohydrates and protein normal in one day, and it is not meaningful to eat starch and meat separately.
Myth 2: Eat only vegetables and fruits, and refuse staple food and meat dishes.
Fruits are rich in vitamins and carbohydrates, but the nutrients are relatively simple, especially the essential unsaturated fatty acids and protein. If the intake of protein is insufficient for a long time, it will cause hypoproteinemia. Not eating staple food will also lead to the human body not getting enough glycogen for energy supply, which will increase the burden on the kidneys.
Myth 3: Eating before going to bed will make you fat.
If you eat foods containing fat and starch before going to bed, it is easy to get fat. However, fiber does not contain fat, and it has a strong sense of fullness. Proper use of the characteristics of various foods to eat can effectively prevent obesity. But from a health point of view, eating before going to bed is harmful to the body.
Myth 4: Eating after 6 pm is the enemy of losing weight.
It takes about 4~6 hours for our stomach to completely absorb and empty the food. If we don't eat it in time, we will easily suffer from gastropathy for a long time. As long as we distribute the nutritional structure of food well in the day and give priority to foods rich in vitamins and fiber at night, we can protect our stomach without getting fat.
4. Scientific weight loss methods
1. Have soup before meals.
If you want to lose weight effectively, drink 1 glass of water or a bowl of light soup before eating, and pad your stomach to reduce your appetite. Eating simple breakfast, low-fat, high-protein and high-fiber food is the first choice. You can choose fresh fruit, whole wheat bread or yogurt.
Step 2 eat less and eat more.
Another magic weapon to lose weight effectively is to eat less and eat more meals, so as to keep the blood sugar level stable and avoid emotional impulse, which can ease appetite and avoid overeating. Don't eat added sugar. If you add a little sugar to your food all day. 1 year, the extra calories every day will accumulate in the body and become 3 kilograms of fat.
Step 3 eat high-protein food
Eating high protein foods, many people think that you can't eat meat in the process of losing weight, which is actually wrong. Protein is an important part of the human body. In the process of losing weight, without protein, muscles will be lost faster, metabolism will decline, and it will be more difficult to lose weight.
4. Keep exercising every day
To lose weight, you should arrange exercise time according to your living habits. If you are busy for a long time, you should exercise more in the morning. If you want to control your appetite for dinner, the best exercise time is 4 or 5 pm. If you feel too stressed, it's not bad to exercise at 8 or 9 pm.