healthy weight loss diet

　　1. adequate high-quality protein

Obesity Diet must limit fat and cholesterol, so you need to ensure the daily intake of adequate high-quality protein to maintain the body's normal physiological function and resistance.

Milk, yoghurt, cheese can be as fat source of protein, if more elevated blood lipids may wish to choose low-fat or skim milk. You should also eat fish, particularly seafood, fish, chickens, ducks and other birds, because these meat food rich in high-quality protein, and fat content less than pork, beef, to lower the blood lipid levels. Recommendations when using steam cooking meat, stew, less shark.

　　2. increased dietary fiber

Weight loss diet is required during the fat and cholesterol intake, many existing overweight or obese obesity, diet preferences easily meat hunger. Eating high fiber food, to promote cholesterol in the body of excretion, played the role of lipid-lowering, can also increase baofugan.

The Chinese population dietary guidelines recommended daily dietary fiber intake of 25 ~ 30 grams, this quantity is equivalent to 500 g wholemeal flour in the amount of dietary fiber. Obesity diet can choose maize, millet, sorghum, oats, buckwheat and roughage, to mix with xiliang to enhance the nutritional value of foods, avoid only eat roughage and the impact of minerals, vitamins, etc. in intestinal absorption. Daily life of Laba congee, eight-treasure porridge is a very good way of roughage cooking.

Potato is a very good source of staple foods. Sweet potatoes are rich in dietary fiber, in the intestinal absorption of moisture expansion, can promote intestinal peristalsis, maintain intestinal smooth, in favor of cholesterol metabolism. Cooking time can be sweet potato slices, and boiled rice.

Konjac is a low-calorie, low fat, high fiber food, dietary fiber content reach 45 percent, very suitable for obesity. Chinese medicine is also of the view that konjac is swelling sanjie, detoxifying analgesic effect. In summer you can select a processing of konjac flour, made of noodles with tofu, Amorphophallus konjac, konjac bread, etc.

　　3. every day with soy bean products

Beans and bean products as high-quality vegetable protein is the primary source, you should eat each day.

Most of the beans of dietary fiber content is high, the dietary fibre content of mung beans per 100 g 11.5 grams. At the same time, beans contain beans steroids in vivo to and intake of cholesterol competitive absorption, thereby reducing cholesterol absorption and excretion of cholesterol promotion.

For obese individuals, can do tofu salad or soup, to reduce the amount of cooking oil. In summer you can eat green bean porridge, heat and Lily, tout baihuo clever choice.

　　4. buy vegetables and fruits

Apart from fruits and vegetables rich in dietary fiber, it is also rich in vitamins and trace elements, and every day at least 500 grams should be edible, so as to ensure that intake of micronutrients.

In summer there is an ample supply of vegetables and fruits, celery, mushrooms, carrots, cabbage, fungus, apples, peaches, etc. can be selected. Recommended salad or cooked vegetables raw, pay attention not to place too long before, the general store of not more than 2 days after the first wash, cut, quick-fire quickly scrambled, fried, you'll have to maximize the preservation of the vitamin. Fruit to eat fresh, daily, some thorough cleaning, General 1 ~ 2 hours after a meal to eat, so as not to affect the absorption of nutrients.

　5. appropriate eating garlic and onion

Onion, garlic, onion contains allicin, etc. contain volatile substances can disinfect, appetite, enhance immunity, there are certain blood fat, blood pressure, you can eat the meal petals hygiene garlic, garlic, onions or will use vinegar dip after consumption.

In short, obesity diet needs light less salt, correct the unhealthy eating habits, to minimize the amount of cooking oil, vegetable oil, you should select the necessary conditions can use olive oil or tea. Cooking methods for steaming, boiling, stewing, shredded, pan-fried, deep-fried rarely used. Do not eat high-fat, high cholesterol foods such as lard, fat meat, animal offal, fish roe, crab, cream and pastry, eat peanuts, sunflower seeds, pistachio nuts and snacks.

Research has shown that the diet therapy and sports medicine, treatment of Dyslipidemia in effect will be even better. Therefore, in addition to catering to the attention of appropriate training, increase physical activity, changes in sedentary, less dynamic, staying up late and so unhealthy habits.