What to eat in winter that is nutritious and not fat?

Why is it easy to gain weight in winter? This question bothers many people, but from a scientific point of view, there are some reasons. In winter, when the temperature is low, the human body will speed up its metabolism in order to maintain its body temperature, thus consuming more calories.

During the cold winter months, we may be tempted to choose high-calorie foods to increase energy**, which can easily lead to excessive calorie intake. In winter, when the weather is cold and outdoor activities are reduced, people tend to prefer to stay indoors in the warmth. Lack of exercise not only reduces energy expenditure, but also affects the normal functioning of metabolism.

Due to the lack of sunlight in winter, people experience low mood and increased stress, which can lead to overeating or choosing high-sugar and high-fat foods to ease the mood. Gaining weight in winter is mainly due to factors such as excessive intake of high-calorie foods, lack of exercise, and mood changes.

What foods should we avoid in winter? The first thing to mention is high-sugar drinks and desserts, such as carbonated drinks, juices and cakes. These foods are rich in the sugars of simple ceremonial tombs and tend to provide energy quickly, but consuming too much can lead to blood sugar fluctuations and more fat stores.

This is followed by high-fat foods such as fried foods, cream, and butter. These foods are not only high in calories, but also high in saturated fatty acids, which may increase the risk of cardiovascular disease if consumed in the long term. Also avoid excessive salt intake in winter, as salt can lead to water retention and weight gain.

Minimize the intake of processed foods, which are often high in notoriously unhealthy ingredients such as additives, seasonings and trans fats.

Controlling your diet in the winter doesn't mean giving up on gastronomic pleasures altogether. We can opt for some healthier alternatives to satisfy our appetite. For example, doing some low-impact exercise, such as yoga or Pilates, in a warm room can both keep you physically active and relax.

Increasing your intake of vegetables, fruits, and whole grains can provide your body with enough vitamins, fiber, and energy while reducing your need for high-calorie foods. Choose a cooking method that minimizes the use of fat and salt, such as steaming, roasting or boiling.

Obesity in winter is mainly due to factors such as excessive intake of high-calorie foods, lack of exercise, and mood changes. To maintain a healthy weight, we should avoid high-sugar beverages and sweets, fatty foods, and excessive salt intake. While controlling the diet, we should also pay attention to the balance of nutrition and increase the amount of exercise appropriately.

Remember, eating a healthy diet and exercising moderately is key to staying in good shape!

Winter is coming, the weather is getting colder and colder, many friends have reported that they have a big appetite recently, always want to eat, and the habit of "autumn and winter tonic" has always been, and there is obviously more meat on the table. Studies have shown that in temperate climates, weight gains in the winter and decreases in the summer. So, what foods can be eaten in winter to ensure nutrition and not gain weight at the same time?

Here's how I usually do it.

Method steps.

1.Eat low-calorie foods.

The daily calories provided by food should be 5000 kilojoules to 7500 kilojoules, which are the energy necessary to maintain the normal life activities of the human body. Of course, this is also related to the individual's height, weight, age and activity level, etc., and the specific need to talk about more calories depends on the actual situation. However, no matter which ingredient you choose, you should not consume more calories than your body needs every day, otherwise it will lead to obesity.

2.Choose high-protein foods.

In winter, people exercise less, should try to eat less foods rich in fat and carbohydrates, preferably protein-based foods, supplemented by starchy foods, so as not to grow fat.

3.Eat fruit before meals.

Eating fruit before a meal can not only help break down excess fat in food, but also suppress appetite and avoid overeating. However, it should be noted that certain fruits are not easy to eat on an empty stomach, such as persimmons, oranges and bananas.

4.Drink soup or hot porridge before meals.

Drinking soup or hot porridge before meals can not only warm the stomach and nourish the stomach, but also produce a sense of satiety, which is conducive to controlling the appetite of Kailing.

5.Eat a light diet.

Try to eat more vegetables with less oil and less salt, especially green leafy vegetables and cauliflower, eating more of these vegetables can help digestion and promote gastrointestinal peristalsis to achieve the purpose of cleaning up the stomach and intestines.

6.Choose meat wisely.

Try to choose meats that are low in fat and low in calories. For example: fish, skinless chicken, duck, etc.; In addition, the cooking method and seasoning of the meat should also be simplified, and the intake of excessive fat and calories should be avoided.

7.Drink plenty of tea or plain water.

Drink more tea or plain water, and drink less bottled beverages, especially fruit juice drinks and carbonated drinks with high sugar content. In addition, drinking barley tea or pu-erh tea after meals can also achieve the effect of removing grease and lowering blood lipids.

In winter, when there are symptoms such as dryness, heat, phlegm, and lung discomfort, eat some radish in moderation, which has a good nourishing effect on the lungs.

Broccoli - It is rich in vitamin A, vitamin C and carotene, which can enhance the skin's ability to resist damage and help Yu Akeno maintain skin elasticity.

Carrot - Carotene helps to maintain the normal function of skin cells and tissues, reduce skin wrinkles, and insist on moisturizing and delicate skin.

Soy - rich in vitamin E, which not only damages the chemical activity of free radicals, suppresses skin aging, but also prevents pigment cooling.

Tomatoes – Rich in lycopene, it helps to smooth wrinkles and leave skin soft and smooth. Tomatoes are not easy to appear black-eyed locust rings, and they are not easy to get sunburned.

Kelp - It is rich in minerals, and eating it regularly can regulate the pH level of the blood and prevent the skin from secreting too much oil.

Meat skin - rich in collagen and elastin, it can plump up cells, reduce wrinkles and enhance skin elasticity.

There are certain calories in food, so there is usually no food to eat, and you will not gain weight. ** Diet combined with exercise is required to make the daily intake less than the daily consumption, and when there is a caloric difference, the ** effect can be achieved. **During the period, you can choose foods that are low in calories but contain nutrients, mainly low-energy vegetables and fruits, low-energy and high-protein foods, and low-energy starchy foods.

1. Low-energy vegetables and fruits: including large white peel vegetables, apples, grapefruits, mushrooms, etc., which are rich in dietary fiber, which can promote bowel movements, and have low energy, which is suitable for eating during the first period;

2. Low energy and high protein: such as tofu, soybeans, lean meat, chicken, fish and shrimp, etc., this kind of food contains more high-quality protein, which can provide the human body with its daily needs. And eating this kind of food has a strong sense of satiety, and at the same time the energy is relatively low, which is suitable for consumption during the ** period;

3. Low-energy starchy foods: such as brown rice, grain rice, yams, taro, pumpkin, sweet potatoes, corn, etc., during the period, the staple food is indispensable, and not eating staple food for a long time can easily lead to insufficient nutrient supply to the brain, affecting energy and memory. Therefore, it is recommended that some fine carbohydrate foods, such as rice, can be appropriately replaced with such coarse grains during the ** period, which has a strong sense of satiety, and it is more appropriate to eat during the ** period.

Some foods can naturally control weight, the reason is that it is low in calories and calories, if the appetite is not particularly large, choose this kind of food to have a slim body.

1. Spinach: Each half-cup measuring cup is only 26 calories, but it is rich in iron. Spinach is best eaten raw, and it should not be cooked for too long to avoid loss of nutrients.

2. Beans: No matter what color beans it is, they are very nutritious, beans are vegetables, but the protein is as rich as meat. Each ounce of dried beans provides 95 calories and 6 grams of protein, which is one-tenth of the daily need, which means that if you eat beans, you don't need to eat more meat.

3.Protein. Eat more eggs, fish, and beef.

Eating this meat in winter will not gain weight, 1Chicken, per 100 grams of chicken meat contains as much protein as grams, and the fat content is only grams, which is much lower than all kinds of meat. 2.

Beef, 100 grams of lean beef contains 20 grams of vertical protein, which is a well-deserved high-protein food. Lean beef has 125 kcal per 100 grams, which is lower than chicken and pork. 3.

Rabbit meat, rabbit meat is a veritable beauty meat of the Japanese banquet, it is low in fat and cholesterol, but high in protein.

Yam corn rib soup.

Blanch the ginger slices in a pot under cold water, remove and wash.

Pour it into the pot and put in the ginger ribs and stir-fry for a while, add two large bowls of water Zen Shizi, and simmer for half an hour.

Add carrots, corn, and Yamaga medicine and simmer for another 20 minutes, add an appropriate amount of salt to taste!

It should be eaten in winter to nourish mutton.

Eat smaller, more frequent meals! Try to eat as little meat or food as few calories as possible! Eat less snacks too! Eat more fruits and vegetables and drink plenty of water! Promotes metabolism.

Eat more seasonal vegetables such as radish, cabbage, and green onions, and eat less oil, with mixed grains. It is best to skip staple foods at noon.

Eat a baking spoon (sweet potato Yutou), pumpkin pie, wild vegetable stuffed dumplings (eat in the 30th year of the year), baby cabbage, carrots, red cabbage, radish, celery, cabbage, lotus root stew, porridge, I want to be in.

Give it points! I wish you don't gain weight!

Vegetables: eggplant, beetroot, broccoli, bean sprouts, broccoli, radish, cauliflower, celery, sugar cabbage, mung beans, leeks, lettuce, mushrooms and onions. Fruits:

Apples, almonds, bananas, cherries, cranberries, grapefruits, grapes, guavas, kiwis, lychees, mangoes, papayas, strawberries and oranges, etc. Nuts: Brazil nuts, chestnuts, coconut, macadamia nuts, peanuts, pine cones, walnuts, etc.

Tips: 1Only foods that are eaten raw or not overcooked, fresh fruits and nuts, have a negative calorie effect.

2.Foods that have been dried, pickled, grilled, and canned do not have a negative calorie effect.

Hope it helps.

Trick 1: Eat a lot of vegetables firstMost vegetables are low-GI (glucose) foods, eating vegetables first will increase satiety, and you will not eat too many starchy foods.

Suggestion: Eat fresh vegetables raw, as fiber-rich vegetables have a higher GI than when eaten raw, so eating them raw will be better than cooking.

Trick 2: Choose brown rice as the staple foodChange the staple food to brown rice, you can get a full sense of satiety, the pressure will not accumulate, and even the serious constipation problem will be solved.

Recommendation: After replacing white rice with brown rice, as long as the body fat percentage decreases, there is evidence of fat burning.

Trick 3: Replace sweets with fruits Suggestion: Most fruits are low GI, and eating them every day will not affect the effect.

Trick 4: Fruit, lactic acid drinks, and the fun of snacks Suggestions - adding fruit to lactic acid drinks also has a unique flavor that can slow down the absorption of dairy products.

Eat foods that are low in fat and high in protein during the winter months. Eating pork in autumn can moisten dryness, and eating less pork in winter. Beef and mutton have high protein content, fat content is lower than pork, beef and mutton belong to warm food, eaten in winter, can promote blood circulation, enhance the body's ability to withstand the cold, and have the function of replenishing blood.

Chicken is sweet and warm in nature, can be warm in the qi, replenish the essence and fill the marrow, especially the unique rare bird black-bone chicken in the motherland, the main treatment of all the diseases of deficiency, has the effect of tonifying and strengthening, anti-aging and strengthening the body. In the fat of black-bone chicken, the ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids is consistent with the needs of the human body, close to 1 1 1, which is the most reasonable proportion of fatty acids in the food.

Winter also advocates to eat more fish, fish protein content is high, fat content is low, fish oil has a special effect on human health, especially in the fat of cod, polyunsaturated fatty acid content up to 40%, is a good raw material for student nutritious meals. However, there are several kinds of fish that are high in fat, such as silver carp, fathead fish, trout, white eel and other fat people should eat less. In winter, we should pay attention to cooking methods, eat more stewed, steamed, and boiled vegetables, and eat less braised and fried dishes.

Like you, I get fat when I drink water, but I've lost a lot of weight lately because I eat an apple every morning and don't eat or eat less greasy food, I'm 80% full at night, I eat some other fruits when I'm hungry, and remember not to eat supper. Do not eat after 10 p.m.