First, you can lose weight by eating your stomach.
Some people think that dieting can lose weight, but it is not. Because food contains different calories, eating more does not necessarily mean more calories, and eating less does not necessarily mean less calories. For example, eating 35g steamed bread is the same as eating 70g sweet potato,120g potato. This reminds us that when dieters choose food, they can eat large pieces of low-calorie food and not get fat.
Among all kinds of vegetables, wax gourd, cucumber, cabbage and beans have the lowest calories. If you want to achieve the same weight loss effect, eating more than two servings of vegetables is the same as eating one serving of lentils or garlic sprouts. If you want to choose lotus root, taro and the like, only half of it is enough. Among fruits, watermelon has the greatest weight loss effect. Eat 200 grams of pears, peaches, apples, bananas, oranges and so on. You will get the same calories as eating 750 grams of watermelon. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried apricots, raisins and other dried fruits.
Eating more fish and less meat, especially cooked meat, is more conducive to losing weight. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionist's evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs.
Beans have the lowest calories, so soy products are the first choice for dieters. It's also a good idea to treat bean products as snacks instead of apples.
The key to losing weight is to reduce calorie intake. Therefore, choosing foods with large volume and low calories can not only eat your stomach, but also lose weight.
The following is the conversion formula of calories of some foods: 10g edible oil = 250g peanuts and melon seeds = 25g rice or noodles = 50g lean meat = 120g potatoes = 120g fish = 150g tofu = 200g fruit = 500g Artemisia annua = 750g watermelon.
Second, the more you eat, the thinner you get.
Many people who are overweight or worried about getting fat always think that eating vegetables will not make them fat, so they often eat vegetables indiscriminately. In fact, if you eat too many vegetables with high carbohydrate content, the excess carbohydrates will be converted into fat and stored in your body. So, what vegetables do fat people eat?
Cucumber Cucumber contains diol diacid, which helps to inhibit the conversion of carbohydrates in various foods into fat in the body.
White radish contains spicy mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin.
Leek leek contains a lot of fiber, is not easy to digest, can promote intestinal peristalsis, and has a strong laxative effect.
Wax gourd contains less nutrients, which can remove excess fat from the body and has a strong laxative effect.
Mung bean sprouts contain a lot of water, which produces less heat after cannibalism and is less likely to form fat accumulation under the skin.
Soybean and bean products are rich in unsaturated fatty acids, which can decompose cholesterol in the body, promote fat metabolism and make subcutaneous fat difficult to accumulate. In particular, carotenoids in vinegar beans can eliminate a kind of fat attached to the blood vessel wall and reduce the cholesterol content in the blood.
The production method of vinegar beans is: wash soybeans, drain water, fry for three or four minutes (be careful not to fry), air-cool, bottle, pour vinegar, seal and eat within one week. Take a few pills every morning and evening, which has the effect of losing weight. Interested readers may wish to have a try.
Third, the more you eat, the thinner you get.
Dieting to lose weight is actually very simple. Eat with your heart.
Don't eat less, but change your diet, not …, which is arguably the smartest way to lose weight now. First of all, don't eat too hungry, don't eat too fast, and don't force yourself to eat food you don't like. These may be the reasons for poor calorie consumption, and the food you eat can easily become fat. Also, eating at a certain time every day is more important than imagined, because you can develop regular consumption.
1. Correct bad eating habits
The diet of obese people is mostly automatic and unconscious, lacking thinking and real appreciation. So, I missed a lot of fun I could get from food, often exceeding the calories I should take in. Do you know how much you ate when we munched on a big bag of potato chips? Have you tasted every bite? Are you eating too many calories?
The following dieter is an example of involuntary dieting. She likes ice cream very much and eats a bowl every night. At the request of the weight loss coach, she began to count how many bites she had taken, and at the same time paid attention to the pleasure (satisfaction) that each bite brought her. ......
Which foods are low in calories and can be full?
What food is low in calories and full? Then you should choose foods with large volume and fiber: because these foods can increase satiety and effectively control appetite, such as fresh vegetables and fruits.
Choose fresh natural foods: Fresh natural foods are usually lower in calories than processed foods. For example, the calorie of germ rice is lower than that of white rice, fresh fruit is lower than that of juice, and fresh pork is lower than that of sausage and dried meat.
Choose stews, steamed vegetables, boiled water and cold food: the calories of these foods are much lower than those of fried, fried and fried foods. For example, steamed fish, cold dishes and pickles are all good low-calorie foods for you to choose when eating out.
Try to choose fish, chicken and so on. For meat: according to different types, the calorie content of meat is roughly: pork >; Mutton > beef >; Duck > fish > chicken, so try to choose fish and chicken.
"Low calorie density diet" is actually very simple to operate. For example, adding some fruits and vegetables to a meal can effectively reduce the overall calorie density of this meal. As for what to add, it depends on the taste of a Sichuanese. Such as carrots and lettuce. Mushrooms can be added to bread; Put some strawberries, apples or bananas in the porridge; Put some watercress in the salad dressing and dip it in carrots or celery sticks. This will not only make you full, but also reduce the calorie density.
1, eat fruit without drinking or drink less juice: because eating whole fruit feels much fuller than drinking juice.
2. Drink skim milk instead of whole milk: Because their protein content is the same, and drinking skim milk will make you feel full of protein instead of fat.
3. Drink clear soup instead of thick soup: drinking some soup before a formal meal will help you eat less, but don't drink the chowder containing meat.
4. Eat fresh fruit instead of dried fruit: After any food is dehydrated, the calories will rise. In the case of the same calorie intake, the weight of fresh fruit is greater, which is more conducive to weight loss.
5. Eat fruit instead of biscuits: Even fat-free biscuits have higher calories than French fries! And because it has neither water nor fiber, it can't make people feel full. It is best to eat a plate of strawberries with high moisture and fiber content.
6. Eat fruit instead of salad: fruit is low in calories, but if it is mixed with salad dressing and sugar, the advantage will be gone. Ordinary salad dressing mostly contains more fat. Even adding a few spoonfuls to a plate of fruit will make the heat soar. It is better to eat fruit directly.
The disadvantage of low-calorie diet is that you are not too hungry, and you feel hungry only two or three hours after meals. It doesn't matter. Adding meals between meals and eating low-calorie snacks can satisfy your desire to eat snacks without gaining weight. This feeling is wonderful.
What food is low in calories and full?
roast potato
Potatoes have been unfairly demonized. In fact, potatoes are a potential hunger tamer. In one study, satiety indexes of 38 kinds of foods were measured, including brown rice and whole wheat bread. People put boiled potatoes in the first place, saying that potatoes digested for two hours can better satisfy hunger and eat less. Because potatoes are considered to be rich in carbohydrates, they are often untouched and should not be cooked or baked. They are rich in vitamins, fiber and other ingredients. And the result? You can have sustained energy and satiety after eating.
The following ways to eat make you feel full: You can get more fiber by eating baked potato tuber skin, which is exactly 160 calories contained in a bottle of soda.
Eggs (of hens)
A study by St. Louis University found that residents who eat eggs for breakfast consume 330 fewer calories a day than those who eat a loaf of bread. "Eggs are one of the few foods that contain a variety of protein foods, which means that they contain nine essential amino acids that you can't produce yourself." . "Once digested, these amino acids will release hormones from your internal organs to suppress your appetite," said Joey de Post, a spokesman for the Institute of Nutritional Diet.
Here's how to make you feel full: Don't throw away the yolk, about half of protein is in this yellow part. Stir-fry some vegetables, increase the amount of eggs and fiber content, and supplement a little calories. An egg has 78 calories and a cup of spinach juice has 7 calories.
Bean soup
Soups have a high water content, which means that they only use a few calories to fill your stomach. In particular, bean soup based on broth contains a lot of fiber and a certain amount of starch-a good vaporizer can slow down the release of sugar into the blood and make you feel full continuously. Once in the stomach, fiber and water will violently stretch the receptor, indicating that you will never feel hungry again. Don't like soup? Then throw lentils, black beans or kidney and white beans into the vinegar salad!
Greek yogurt
Researchers at Harvard University have tested the eating habits of 6.5438+0.2 million people for 20 years and found that yogurt is the best diet food. Over time, people who lose substances containing protein will soon lose more. At the same time, the research of Bird's Nest Nutrition Association shows that the intake of protein will increase satiety, reduce food intake and maintain blood sugar stability. Greek yogurt can quickly remove liquid milk slurry, containing twice as much egg white and lower sugar as ordinary yogurt.
There are several ways to make you feel fuller: top-grade yogurt containing fiber food, like raspberries (4 grams of fiber per half cup) or some kind of grain, like Kashgar crisp cinnamon crumbs (9 grams of fiber per 3/4 cup). )
apple
Apple is one of the few fruits containing gum, which can slow down digestion and absorption and improve satiety. According to a study in gastroenterology, in fact, people will feel fuller after eating apples as part of their diet, and eat less than those who get the same calories from juice or applesauce. Susan Robert, Ph.D., a professor at Tufts University, said, "It takes a long time to eat the whole apple, but it contains few calories. Your body has more time to tell your brain that you are no longer hungry. This means that you can eat more of this low-energy and high-density food, full-bodied fruit, and avoid being hungry during the weight loss process. "
Here are some ways to make you feel fuller: add apple slices to oatmeal or salad, or slice them and add them to a whole-wheat turkey sandwich.
What food is easy to eat and does not contain calories?
Eat cooked sweet potato, it's delicious.
What food contains less calories or is easy to get full?
rice
Under normal food intake, rice is not a fattening food, and rice porridge is a low-energy food. During the period of losing weight, rice should be eaten normally, preferably not less than 2 A Liang days.
Many people think that rice will make people fat. Many women are afraid to eat rice because of losing weight, or eat only a few mouthfuls of rice every day, and replace the staple food with a lot of vegetables or snacks. As everyone knows, doing so will make you fatter. Chen Hong, a nutritionist in Hubei Hi-Tech Nutrition and Health Consulting Studio, believes that rice is not a fattening food, so you don't have to avoid eating it if you want to lose weight.
Chen Hong said that rice is the traditional staple food of China people and the best side dish for thousands of years. Rice raw material, namely rice, contains nearly 80% starch, but the fat content is extremely low. The heat per 100g of rice is reduced to about 120kcal, which is only equivalent to the heat contained in one and a half apples.
If the rice is made into thick porridge, 5-6 times of water should be added to one serving of rice, which has less calories, unless oily ingredients such as fried rice are added to the rice. Under normal food intake, rice is not a fattening food, and rice porridge is a low-energy food. Moreover, polished rice contains less calories than coarse rice.
Many dieters deliberately skip rice and often only eat vegetables for lunch and dinner. Chen Hong pointed out that this is a big misunderstanding. Vegetables contain oil and have high calories. In the long run, it will cause obesity. Besides, some people use things like bread, biscuits and cakes, but they don't know that they are really high-calorie foods.
Chen Hong suggested that during the period of losing weight, rice should be eaten normally, preferably not less than 2 A Liang days, and 2 liang of rice is essential at noon. If you really want to control your food intake, you can choose not to eat rice for dinner and use fruits or vegetables instead.
These three can absorb fat.
Oats:
It is recommended to eat one and a half cups of oats every day. Approved by the US Food and Drug Administration (FDA), the oatmeal package can be marked "Eating oatmeal is a dietary way to improve blood lipids and reduce the risk of coronary heart disease."
Oats are rich in water-soluble fiber, which can "prevent" intestinal absorption of excessive cholesterol, change the concentration of fatty acids in blood, and reduce "bad cholesterol" and triglycerides. Daily intake of 5- 10g water-soluble fiber can reduce the absorption rate of "bad" cholesterol by 5%. Other foods rich in water-soluble fiber are: green beans, apples, peaches, melons, mushrooms, kelp, black fungus, laver and so on.
Nuts:
Nuts such as almonds, peanuts, walnuts, cashews and chestnuts contain polyunsaturated fatty acids, which can lower cholesterol and maintain the health and elasticity of arteries.
A research report published at this year's annual meeting of the World Heart Association pointed out that after collecting data of nearly 400,000 people in 10 European countries, it was found that people who eat more nuts have lower risk of coronary heart disease. People who eat nuts 1 3g a day have a 40% lower risk of coronary heart disease than those who eat less than1g.
But the only drawback of nuts is that they are too high in calories. Experts suggest that you might as well eat 8 grams twice a week, about a little loose in your hand, to get rich unsaturated fatty acids and antioxidants.
Soybean:
Soybean is low in saturated fat and contains no cholesterol. Replacing animal protein with soybean protein can reduce the total cholesterol, "bad" cholesterol and triglyceride in blood without affecting the content of "good" cholesterol.
In addition, soybean isoflavones and cellulose contained in soybeans can also lower cholesterol. Eating 20-50g soy protein every day can reduce "bad cholesterol" and triglycerides by about 4%-8%.
Besides soybeans, protein products of soybeans also include tofu and soybean milk. It should be noted that the processing process will affect the contents of isoflavones and cellulose in soybeans.
What food is low in calories but can feel full?
It is recommended to eat coarse grains. The heat is not high. Crude fiber is good for detoxification and defecation, and it is really full after eating.
What kind of food is low in calories and fat and still full?
Here are some suggestions, hehe, you can try. First, control high-fat foods such as animal food, meat, fried food or western-style fast food. Second, eat less high-intensity carbohydrates. In the usual diet, the high carbohydrate content mainly comes from cereals (such as rice, flour, miscellaneous grains, etc. Grain is the source of energy, providing carbohydrate, protein, cellulose and B vitamins for human body. We emphasize control rather than no control. Obese people must eat less cereal for dinner. Because people seldom exercise after dinner, excess energy can be easily converted into fat if it is not consumed. Third, to reduce the intake of refined sugar, refined sugar is easy to replace, but if it is not digested in the human body, it can easily be converted into fat. Fourth, don't eat snacks after meals, especially flowers and nuts. If you really like it, you'd better eat it in the morning, because nuts are rich in protein, and people will feel full after eating them. Fifth, if you are hungry at night, you can eat vegetables that fly over the water. It can provide vitamins, cellulose minerals and so on. For the human body, it is very low in energy and fat, which is most suitable for obese and diabetic people. In addition, you can also eat mushrooms and taro foods such as pork tenderloin, vermicelli, vermicelli and other foods that contain almost no calories, but be careful not to put too much oil when eating. In addition, it is best to eat some low-fat skim milk, a small amount of buttermilk or cereal, and half an egg for breakfast. Eat some meat properly for lunch, preferably fish, and 150g is the best. Then you can eat 250 grams of green vegetables and some melons and eggplant, but you can't fry them or cook them in too much oil.
Low calorie and satiety food?
Oats, sweet potatoes, bitter gourd, cucumber, whole wheat bread, yogurt, fish, celery, etc. These are all negative calorie foods. Simply put, if it contains 10C, you need to consume 15C to digest it. Eating it will not only make you fat, but also make you thin! I wish you success in slimming!
What food is full, low in calories and cheap?
Fruit salad or vegetable salad. Being healthy, full and able to lose weight is the first choice for many healthy people, and fitness is also applicable.
What food is easy to get full but low in calories?
Apple, yogurt