How to match a healthy and non fat diet?

Nutritious recipes, breakfast to eat full, you can choose buns, porridge, eggs, soy milk and other protein-rich foods. You can eat seven minutes full for lunch, choose some beef and mutton and other low-calorie meats, you can eat 10-15 prawns, supplement protein, and then with some vegetables and fruits, you can eat five minutes full for dinner, and eat more coarse grains with high dietary fiber content, such as corn, sweet potatoes, etc. In addition, it should be noted that you can't eat any food after 7 o'clock in the evening, and you can drink some warm water appropriately to promote metabolism, which is a good help for ****.

1 A small tablespoon of oil for a day: **Meals require only 5 grams of oil per person per meal, and the amount of oil used in a day is kept at a small tablespoon. The best way to eat foods such as greens, cauliflower, carrots, and lean meat is to cook them first, and then mix them with a little olive oil.

At present, the average daily consumption of oil per person in China's cities has reached 50 grams, which is twice the recommended amount of the World Health Organization, and the amount stipulated by the World Health Organization is 25 grams. It is worth noting that vegetable oil should not be consumed too much, and it is also necessary to be wary of those invisible fats in food, such as dried fruits, meat soups, milk and dairy products, and baked goods.

2 The practice of green vegetables and tofu is also very important: people's physical health is mostly determined by what they eat, how much they eat, and how they eat it. For example, it is often said in the folk that "green vegetables and tofu keep safe", and things like braised vegetarian chicken and spicy tofu are soaked in an oil pot.

Fish, on the other hand, is said to be a low-fat food, but it is often drizzled with various seasoning broths when it comes out of the pot, so it eventually becomes a high-fat food. There are also many elderly people who want to "sweep away" the leftovers and soup, even if they are full, they still have to drink the soup and water, which eventually leads to the bigger and bigger the belly.

3 If you eat too many fruits, you will still grow meat: Although apples and pears are low-calorie fruits, if a pear weighs about half a catty, it will grow meat unconsciously. In summer, many people hold watermelons and don't eat, 10 catties of watermelon is about 1000 calories, catching up with more than half a catty of rice, and the average woman is easy to eat half of a watermelon, how can you lose weight like this?

There are also a lot of fat content in dried fruits, walnut kernels, melon seed kernels, and pistachios after eating handfuls, and if you are not careful, you will eat too much. Be careful of these dietary shortcomings that we don't notice in life, and improve these bad habits to achieve a healthy and best purpose.

To reduce oil, salt, and nutrients, meals can be eaten with simple processing. To a certain extent, it also reduces the burden of cooking. So as long as you prepare a small rice cooker, a multi-functional pot (it must be a non-stick pan), you can cook your own ** meals.

For students who can only eat in the cafeteria, the first thing to do is to learn how to mix food (explained in more detail below). For example, you can't just have a bowl of beef noodles for lunch. The two leaves in the noodles can't meet your body's needs, and the lack of vegetables can only rely on staple foods to fill your stomach, which invisibly absorbs a lot of calories.

Next, we need to choose something that looks lighter. We all know how terrible the calories of oil are. If the food in the cafeteria is greasy, wash it and eat it again.

Fried food is definitely the first on the blacklist. In addition, refuse candy, milk tea, cakes, and sweets. Don't take them with you.

If you have a sweet tooth, eat some sweet fruits. They are delicious and healthy. This kind of food with a layer of oil should be discarded first.

For the sake of the delicious food, the merchants would definitely put more oil, salt and sugar. These invisible calories can make your diet very unhealthy, not to mention**. The recipe for the ** meal is as follows:

Breakfast: Staple + Skim Milk + Eggs + Green Vegetables Lunch: Staple + Green Vegetables + Meat + Fruit Dinner:

Staple food + green vegetables + fruit dinner: sugar-free yogurt, raw nuts are briefly explained as follows:1

This is a simple and balanced pairing, not absolute, you can mix and match at will, such as fruits can be used as a meal, or eat fruits instead of vegetables for breakfast. 2。Eat 80-150 grams of meat per day.

You can put it into any meal.

First of all, to understand the causes of obesity, there are mainly the following points:

Dietary factors: excessive diet, unreasonable nutritional structure, excessive fat intake, etc.

Less exercise: Excessive exertion leads to a decrease in muscle strength and metabolism.

Bad eating habits: irregular rationing, skipping breakfast, frequent late supper, etc.

Therefore, scientific weight loss is not only about changing your diet, but also about improving your exercise and lifestyle habits.

In terms of diet, it is necessary to limit the amount of food you eat, reduce the intake of fats and carbohydrates, but at the same time ensure the intake of proteins, vitamins and minerals.

Specifically, you can choose more whole grains, beans and potatoes with high dietary fiber as staple foods, eat fish, shrimp, meat, eggs and dairy products rich in high-quality protein, and pay attention to eating less processed foods and more fresh vegetables and fruits.

For example, you can eat milk oatmeal + a serving of vegetables for breakfast.

For lunch, you can eat two early rice + one vegetable + one meat or eggs and other protein-rich ingredients.

For dinner, you can eat a whole grain main meal + a vegetable + a protein-rich bean or fish side dish.

First of all, you need to choose low-fat, low-calorie foods; Secondly, you need to make time to exercise every day, otherwise you will still gain weight.

You need to eat three meals a day, and you need to have a good combination of meat and vegetables, and decide how much food to eat each time according to your basal metabolic rate. Try to choose coarse grains as much as possible for staple foods, such as corn, sweet potatoes, etc.; Vegetables and fruits can choose celery, cucumbers, cabbage, bananas, cherries, etc.; Fish can be chosen for meat.

Be careful not to go on a diet during the ** period, and don't eat a certain food all the time. Because it is easy to lead to malnutrition, the body's immunity is reduced, and it is easy to get sick.

**Meals can eat more vegetables, soy products, lean meats. Eat less and have a high fat content, and try not to choose fried in the way of preparation.

Here are eight foods to eat that don't get fat:

Vegetables: Vegetables are rich in fiber and water, which can help increase satiety and reduce calorie intake. Especially leafy greens, such as spinach, lettuce, etc., are nutritious and low in calories.

Fruits: Fruits are rich in vitamins and minerals, and the natural fructose in them provides the energy your body needs. However, it should be noted that some fruits have a high sugar content and should be consumed in moderation.

Lean meat: Lean meat is higher in protein and comparatively lower in fat. For example, chicken, fish, etc.

Nuts: Nuts are rich in nutrients such as protein, healthy fats, and fiber, and eating some in moderation is beneficial to the human body. However, it is necessary to pay attention to the high calories and should be eaten in moderation.

Low-fat dairy products, such as skim milk and low-fat yogurt, are rich in calcium and high-quality protein, but relatively low in calories.

Whole grains, such as oats and whole-wheat bread, contain complex carbohydrates, dietary fiber and other nutrients that can help increase satiety.

Fruit & Vegetable Juices: Fresh fruit juices are rich in vitamins and minerals, and can also provide the energy that the body needs. But you need to be careful not to add too much sugar to avoid too many calories.

1. Onions: Onions are rich in dietary fiber, which can promote digestion, and onions do not contain fat.

2. Corn: Yugao Jing cracked rice is rich in dietary fiber and crude fiber, which can promote excretion.

3. Brown rice: Brown rice is rich in dietary fiber, and at the same time, it has less carbohydrates than rice, which promotes intestinal peristalsis and has a strong sense of satiety.

4. Potatoes: Although potatoes contain a certain amount of starch, the main component is dietary fiber, and it can cause a strong sense of satiety, which is a very good staple food.

5. Although bananas have higher calories, they have less fat content and a strong sense of satiety.

6. Eggs, eggs are high-quality proteins, and they are very good foods for the body to supplement nutrition during weight control.

7. Seaweed: Seaweed is rich in cellulose and minerals, which can help metabolism.

8. Papaya: Papaya contains protein relicinase, which can remove fat accumulated in the body and promote digestion.

Although the "Autumn Tiger" has been buried from time to time in the past two days, on the whole, it is not as hot and hot as before. This fast dish is nutritious and delicious, the key is not to grow meat, this dish is stir-fried okra. Okra is an ingredient that everyone knows and loves, not only has a smooth taste, but also is known as one of the most ideal health care vegetables and fruits, with high nutritional content, and regular eating can effectively promote digestion, enhance immunity, strengthen the spleen, stomach and liver.

Seasoning: 400 grams of okra, 8 cloves of garlic, a small spoon of salt, 1 spoon of fuel consumption, a small spoon of chicken essence, 1 dried chili, appropriate chives, appropriate cooking oil. Cooking process:

1.Add an appropriate amount of cooking oil to the pan. 2.

Add a little green onion and sauté until fragrant. 3.Add okra cut into small pieces and stir well.

4.Add oil, salt and chicken essence and stir well. 5.

Peel off one dried chili pepper and put it in the pot. 6.Add the prepared garlic paste and stir-fry well.

Cooking tips: 1. Okra is also known as carob, coffee yellow sunflower, and hairy eggplant, which is produced in Africa and introduced from India in China in the 20th century. At this stage, okra has become a popular high-end nutritious and healthy vegetable and fruit, and it is popular all over the world.

Its edible part is the fruit, and it is divided into two kinds: green and red, its flesh is tender and juicy, smooth and non-greasy, the aroma is distinctive, and it is widely favored by the people. 2. Okra is in the field at a relatively high temperature, because the photosynthesis is very rapid, which makes the mechanism rapidly age, lose green and decay. It is best to store in a 7 10 environment, which is about 10 days.

Don't let okra immediately encounter ice cubes or cold water, once it touches the ice, all okra will become very crispy and lose its original elasticity. 3. When purchasing, the appearance is round, straight and straight, which can be regarded as okra with high quality growth and development and good quality. The smaller and more tender okra is, a size of 5 to 10 cm is optimal.

Pinch hard and gently, it doesn't feel hard, and it is appropriate to have a little toughness. Defeated ants.

You can eat some vegetables, you can eat spinach, you can eat cucumbers, this food is very good, it can make the body healthier.

The first point is that we often ask us to eat some green vegetables, in fact, the nutrition is delicious, and the second point is to eat more foods with high protein content, only balanced nutrition will make you lose weight quickly, and the third point is that if you want to **, you should match meat and vegetables, and exercise more if you want to be balanced.

Beef, chicken and vegetables are indispensable, of course. Cold chicken shredded cucumber is very good, crisp and refreshing, **must-have.

1.Matching coarse and fine grains: Increasing coarse grains in the daily diet can help prevent diabetes, age spots, constipation, etc., and also help**.

2.Staple and non-staple foods should be matched: Staple foods and non-staple foods should be unified in the daily diet.

3.Dry and dilute matching: ideal food for winter tonic:

angelica ginger mutton soup; Good products for water infiltration: stewed carp soup with red adzuki beans; Good lactation products: white loach tofu soup; Puzzle Best:

The black sesame paste and the six kinds of porridge recorded in the Dream of Red Mansions (red rice porridge, blue stem porridge, jujube porridge, duck porridge, laba porridge and bird's nest porridge), as well as the "fairy porridge" (composed of gourd, yam and rice) found in the Dunhuang art treasure house are typical representatives of dry and thin matching. 4.Colors match:

Food is generally divided into 5 colors: white, red, green, black, and yellow. The above 5 colors should be taken into account in your daily diet.

5.Nutrient matching: fat, carbohydrates and sodium are easy to overdose; Those who are prone to deficiency are protein, vitamins, some inorganic salts, water and dietary fiber; High-protein and low-fat foods include fish and shrimp, rabbit meat, silkworm pupae, lotus seeds, etc.; Foods rich in vitamins, inorganic salts, and dietary fiber include vegetables, fruits, and whole grains; Water is an important nutrient and should be drunk at least 4 glasses a day.

6.Acid-base matching: Foods are divided into acidic and alkaline foods.

It is mainly differentiated according to whether the food is ingested by the human body and eventually makes the human blood acidic or alkaline. In recent years, excessive intake of meat food has led to blood acidification, causing wealth disease, which should be paid attention to. 7.

Eating raw and alive must pay attention to food hygiene. 8.Flesh and skin match:

It is becoming fashionable to eat it with the meat on the belt. For example, quail eggs, small mandarins, jujubes, peanuts and other foods with skin are more nutritious. 9.

Sex and taste matching: Food is divided into four sexes and five flavors. The four sexes refer to cold, hot, warm, and cool; The five flavors refer to pungent, sweet, sour, bitter, and salty.

According to the principle of "syndrome differentiation and diet", different diseases should choose different flavors of food, the general principle is "the hot is cold, the cold is hot, the deficiency is supplemented, and the actual is laxative." According to the principle of "adapting measures to the times", different seasons should choose different flavors of food, such as warm food in winter: mutton, venison, bullwhip, ginger, etc., and try to eat less cold food.

The five flavors should also be matched, and you can't just eat sweet and not bitter. 10.Cooking method matching:

Commonly used cooking methods include steaming, stewing, braising and stir-frying, slipping, boiling, frying, shabu-shabu, etc. A single cooking method, such as roasting, frying, and stir-frying, can easily cause obesity. Cooking methods such as boiling, steaming, and shabu-shabu should be used.