How to eat to lose weight

Three meals a day

Eat three meals a day at regular times, and eat breakfast well. Breakfast is suitable for oatmeal, egg and lean meat porridge. You can eat more cold vegetables and coarse grains. You can't swallow raw food without chewing it well. Drinking oatmeal must be slower than drinking white rice porridge, and eating whole wheat steamed buns is slower than eating white steamed buns.

Eat a full lunch. Lunch can be mixed with meat and vegetables, and be careful not to exceed the number of calories. You can have a piece of boiled green vegetables and meat slices with vermicelli. Chew each bite more than 20 times, which can effectively reduce facial fat. It is helpful for thinness and it is also very helpful for digestion.

If you eat less for dinner, you can have a stir-fried pork with green vegetables and heart. Extend the meal time, eat for no less than half an hour each time, and only after chewing slowly for half an hour will the brain receive the signal that you are full. You won't feel hungry and gobbling down your food.

People's daily staple food is rice, steamed buns and various varieties of rice and flour food, which contain rich nutrients, such as starch, protein, vitamins, etc., and are the main source of human body heat energy. Therefore, during dieting and weight loss, many people control and lose weight by reducing the intake of staple foods. However, when making staple foods, if the following production methods are adopted, the daily staple foods can be turned into weight-loss foods.

The method is:

Put cooked rice and steamed buns in the refrigerator and store them at 2 - 4 ° C for a period of time. The starch therein will turn into weight-loss food that is not easily absorbed by the body.

Its principle:

Starch dissolves and splits in aqueous solution at 60 - 80 ° C to form a uniform paste solution, which is called gelatinization, which is the process of cooking rice and steaming steamed buns. Gelatinized starch is easily digested by enzymes and absorbed by the human body. However, the gelatinized starch will become opaque after long-term storage or when the moisture content is 30%-60% and the temperature is maintained at 2 - 4 ° C, and even precipitate, i.e. starch aging. After eating this aging food, starch fills the stomach, which is not absorbed on the one hand, and also reduces hunger. What is even more favorable is that there is almost no loss of protein in staple foods after these processes, and the main vitamins, the B vitamins, are also little lost due to their strong stability.

Therefore, this slimming food only reduces the absorption of calories without affecting the absorption and utilization of other nutrients. It is also simple to prepare and is an ideal slimming food. Obese people may wish to give it a try.

Making rice with rough raw materials

Black rice, purple rice, brown rice, etc. rich in dietary fiber are good choices to delay digestion. If you think they taste more prickly, you can soak them before cooking, or use a pressure cooker to boil them semi-soft, and then mix them with rice to cook. You can use them to replace white rice as the staple food during weight loss.

corn

It is the seed of corn, a gramineae plant. Currently, it is grown all over the country, and it is used as a staple food in some areas. Corn is a good health care product among coarse grains. Eating corn is quite beneficial to human health. 160 grams of fresh corn, 74 grams of edible part, 78 calories. Because corn contains more fat, corn is prone to rancidity and deterioration during storage. Eat corn while it is fresh. The cellulose content in corn is very high and can stimulate gastrointestinal peristalsis.

oat

It is my country's naked oats, commonly known as oil wheat and jade wheat. It is a low-sugar, high-nutrition and high-energy food. Oats are finely processed into cereals, making them more convenient to eat and improving the taste, making them a popular healthy food. Standard 100 grams of oatmeal calories 367 calories. Oats can effectively lower cholesterol in the human body.

glutinous rice

The mature kernels of the plant Coix coix are dried in the sun, the outer shell, the yellow-brown seed coat and impurities are removed, and the kernels are collected. Coix seed is easy to digest and absorb, and its effect is very mild whether it is used for nourishment or medicine. Standard 100 grams of coix seed 357 calories. Due to its high nutritional value, coix seed is known as the "King of Gramineae in the World" and the "Grain of Life and Health". At the same time, use coix seed to make a thick soup and add honey to eat it. It is also a celebrity's favorite whitening and drop-removing food.

macaroni

Also known as pasta, it has become one of the most common noodle products abroad. Generally, grains rich in starch are selected and processed by crushing, gelatinizing, flavoring, extruding and drying to make various noodle foods with good taste and unique flavor. The standard 100 grams of calories is about 350 calories.

sweet potato

Sweet potatoes are also known as sweet potatoes and sweet potatoes. In addition to food, it can also make sugar and brew wine. One small sweet potato is 130 grams, and the edible part of 117 grams of sweet potatoes is rich in sugar, fiber and multiple vitamin nutrients. It contains much higher lysine than rice and white flour, and also contains very rich carotene.

potatoes

Potatoes have a high starch content and taste crispy or powdery. They are dual-purpose vegetables, scientific names of potatoes, and are known as the world's top five crops together with rice, wheat, corn, and sorghum. 1 small potato 130 grams, and the edible part 122 grams of calories is about 93 calories. Potatoes contain a large amount of starch, protein, B vitamins, vitamin C, etc., which can promote the digestive function of the spleen and stomach.

Add something to the rice

Add some beans to the rice

Various beans such as red beans, peas, and soybeans are not only rich in minerals and trace elements, but also contain a large amount of dietary fiber. They also provide rich protein and enhance satiety. Since the human body's digestion rate of beans is much lower than that of rice and rice porridge, a 1:1 combination of rice and beans can significantly increase the satiety of rice and rice porridge.

Add some glue to the rice

Staple foods such as oats and barley contain colloidal substances, which are soluble dietary fiber. They can not only increase the viscosity of food, but also delay the digestion rate of the human body. When cooking rice or porridge, you can add some oats appropriately, or you can also add gelatinous raw materials such as seaweed and locust rice.

Add some vegetables to the rice

The cellulose and plant polysaccharides in vegetables can increase the volume of rice, and the large amount of water they contain can also dilute the calories and delay the emptying time of the stomach. Therefore, you may wish to add some high-fiber vegetables such as mushrooms, diced bamboo shoots, mushroom mushrooms, kelp, and bracken to the rice. Eating together will not only make the taste of the rice more delicious, but also make the weight loss effect more significant.

Change the previous view that eating staple foods will lead to gain weight. As long as you eat staple foods correctly, it will not only not make you fat, but will also help you lose weight. Not eating staple foods for a short period of time may make you lose weight, but from a long-term perspective, it will not only affect your health, but also stall your weight loss process, and even cause a serious rebound. Therefore, if beautiful women want to lose weight, they must not guide their weight loss plans solely based on their own knowledge and follow scientific weight loss methods. Only then can you receive the expected weight loss effect.

Intake 250 - 400 grams of staple food per day

The 2007 edition of the Pagoda for Balanced Dietary for China Residents recommends that adults should consume 250 to 400 grams of cereals, potatoes and other staple foods every day. Nutrition experts explained: These 250 grams refer to raw grain, not a cooked staple food. Take rice as an example. The amount of rice usually served in a bowl is about 100 to 150 grams. Therefore, it doesn't mean that if you eat a small bowl of rice at noon every day, the daily intake of staple foods will be enough.

Try it: When you eat staple foods to lose weight, you should do the same!

1 Exercise is indispensable: If you have time, you should do exercise to speed up the weight loss effect and make your body healthier.

2 Vegetables can be eaten without restriction: You can eat two fruits a day, and you can eat as many vegetables as possible, but it is best to cook with less oil for one meal, and boil the rest when eating, which can help increase satiety. feeling.

3 Good fats and protein need to be eaten: "Good" fats and protein, lean red meat, chicken breast, eggs, fish and shellfish, low-fat or skimmed dairy products, nuts, olive oil, etc., must be eaten in moderation to ensure that the body is in the process of weight loss. Balanced nutrition during the process.

Healthy eating starts with the "dietary pyramid" model. In the dietary pyramid, grains, which are an important part of carbohydrates, occupy the most important bottom. At this time, you may wonder again: If you eat so many staple foods or carbohydrates, you will die of fat! Therefore, we must follow scientific methods, eat smart and choose smart, not only will we not get fat, but we can also effectively lose weight!