Why do you gain weight even if you eat less?
1. Eliminate snacks
We say that during weight loss, eat less snacks (ps: specifically refers to candies, puffed snacks food snacks). There are many excellent snacks, which are either high in protein or high in fiber, such as nuts, vegetables, low-sugar fruits, etc.
2. Skip breakfast
A study by Imperial College London found that people who skip breakfast are more likely to overeat and consume high-calorie foods at noon or evening. And it goes without saying that there are dangers such as gallstones. Eat three regular meals a day and find a rhythm that suits you to avoid metabolism and appetite disorders.
3. Not paying attention to the quality of food intake
During weight loss, consume less high-calorie foods. You should choose some low-fat and low-calorie foods. However, when choosing low-fat foods, you must pay more attention. Low-fat does not mean low-calorie, because more sugar needs to be added to make up for the taste. So before buying, be sure to check the nutritional content of food.
4. Insufficient vitamin intake
Don’t eat too single a fat-reducing meal, because no single food can provide all the vitamins needed by the human body. Vitamins and minerals themselves have no calories, but they ensure the proper functioning of your body and the flow of energy.
Vitamin B is commonly found in whole grain foods, green leafy vegetables and dairy products, and is very important for energy absorption.
Vitamin D is commonly found in fatty fish, eggs, butter and milk, and helps with the absorption of calcium and phosphorus. Calcium is commonly found in black sesame seeds, other nuts, milk, and green leafy vegetables, and helps strengthen bones. Iron is commonly found in red meat, organ meats, dried fruits, dark green leafy vegetables and whole grain foods to ensure blood health.
Several weight-loss recipe recommendations
Garlic salmon and avocado salad
Ingredients: 200 grams of salmon, 100 grams of mixed lettuce, 2 avocados, small tomatoes 6 pieces, 2 pieces of garlic
Seasoning: 20ml lemon juice, 60ml olive oil, a little salt, a little pepper
STEP1: Wash the mixed lettuce and pull it into suitable pieces by hand. The size of the mouth; peel, remove seeds and cut the avocado into cubes; wash the cherry tomatoes and cut them in half; remove the film from the garlic and chop it finely.
STEP2: Sprinkle minced garlic on the salmon skin, then fry the salmon with the skin side down until golden brown, turn over, continue to fry until 6 to 7 minutes cooked, remove from the pan, and let cool Then peel the salmon into bite-sized pieces.
STEP3: Pour lemon juice, olive oil, salt, and pepper into a bowl and mix well to make a vinegar sauce.
STEP4: Put the mixed lettuce in a basin, then put the salmon cubes, cherry tomatoes, and avocado cubes, and pour the oil and vinegar sauce on top.
Carrot and salmon cold soup
Ingredients: 60 grams of salmon, 1/2 shredded onion (about 150 grams), 1 carrot slice (about 150 grams), orange 2 pieces
STEP1: Put oil in the pot and heat it over low heat. When the oil is hot, add shredded onions and fry until soft, then add carrot slices.
STEP2: After the carrot slices are fried until soft, pour in 300C.C water. At this time, grate the orange peel and set it aside. After boiling, add the peeled and cut into pieces. Orange pulp.
STEP3: Boil it well, then pour it into a juicer and crush it until there are no particles. Pour it out and let it cool and then refrigerate it to become a cold soup.
STEP4: When you want to eat, slice the salmon and place it on the bottom of the bowl. Use a gas gun to sear the surface, or lightly fry the surface and then slice it and put it in the bowl. Pour in the cold soup.
Tender roasted salmon and brown rice chazuke
Ingredients: 80 grams of salmon fillet, 5 grams of salmon roe, 125 grams of brown rice, appropriate amount of shredded seaweed, appropriate amount of furikake, and appropriate amount of chopped green onion
Seasoning: 250ml brown rice tea, 5g wasabi, 20ml soy sauce
STEP1: Mix the brown rice with furikake and use the angle of the tiger's mouth to shape it into a triangle.
STEP2: Brew brown rice tea with hot water.
STEP3: Put the triangular rice balls in a bowl, put fresh salmon fillets, salmon roe, shredded seaweed, and stick mustard to the edge of the bowl.
STEP4: Pour on the boiling brown rice tea, scald the surface of the salmon fillet instantly, then pour in soy sauce, sprinkle with chopped green onion and serve.