healthy weight loss diet

　　1. as far as drinking water or non-caloric beverages

When you are thirsty and hungry, if before a glass of ice water and a dish of food, I'm afraid you'll choose to drink water instead of eating. Drinking water will let you have baofugan.

United States food nutrition Association spokesman Cynthia middot; Saskatchewan suggested that we, ldquo; if you don't like drinking water, you can also add some of which can be used to flavor of citrus plants or dollar into a little fruit juice, mango or peach, fruit, home-made glass of healthy fruit tea, which will make your drinks taste better, but not excessive calorie intake. rdquo;

Losing weight is always difficult, lazy sisters cannot adhere to the campaign, lay sisters cannot resist the temptation of fine dining. ? WebMD is United States an influential specialized health information Web site, the site invites the entire US 7-health experts, to lose weight who provides 15 diet tips, let you easily minus the annoying dewlap.

　　2. the increase in food, fruit and vegetables in the proportion of

Ldquo; weight loss plan launched few days, to increase the food of vegetables and fruits, if possible, it is best able to vegetables and fruit. Vegetables and fruits in your stomach in occupies a large part of the space, so there will be no extra space before putting it into those high-calorie foods. Rdquo; this is a United States nutritionist Laura middot; Pan Ciro's recommendations.

Very low calorie content of vegetables and fruit have replaced most of the fat in food, but also as you added the cellulose. More than 200 studies suggest that the fruits and vegetables and other agricultural products in the implantation of pigment can effectively prevent cardiovascular disease and cancer.

　3. eat before you think you really hungry

Michel middot; MUI is the I really hungry? "author, she suggested, ldquo; if you want to eat, to feel your stomach really feel hungry? rdquo;

Hunger is your body when you need to add energy to you of a signal, hungry to eat will feel of appetite is very obvious that this time you will stop to eat.

If you are not hungry to eat, you will never have the feel of appetite, thus keep eating it, when you feel stomach has been swelling, you already imperceptibly intake too many calories.

Each person's stomach only fist is so big, a small amount of food can be filled full, you will have to maintain each meal in a limited quantity, so you can really feel hunger and baofugan.

　　4. after dinner snack to eat carefully

Supper, we often while watching TV, she unceasingly to mouth crisps, biscuits, snacks, your attention is a film that eat now becomes an unconscious behavior.

A recent survey shows that, when a TV show, entertainment, people eat the snacks, the more, the unconscious behavior is often the culprit in causing obesity.

United States food nutrition Association spokesman Ma Elena middot; Perdomo recommendations we can eat dinner snacks, but heat is required, such as 100 card a package of biscuits or half cup low-fat ice cream is the ideal of the weight loss is a meal with a glass of tea without the calories, but requires from the low calorie food slowly transition.

　　5. enjoy your favorite food

The pain of losing weight is from time to time resisted their favorite food to temptation will power firmness that delicious if not present, it can easily compromise the often very easy to eat too much, let your weight loss program and the lip.

United States food nutrition Association spokesman Cynthia middot; SaaS that weight loss does not mean that we and your favorite food, say goodbye, it can eat, primarily to comply with appropriate principles, this is actually very easy, you just have to buy like sweets or candy at least get some (for example, you used to buy a box or a package, now only buy retail on it).

　　6. When you want to make for dinner when I go out for a walk

　　1, lettuce to low-fat diet--who added the missing cellulose

The market common spherical heart lettuce, wrinkle cream of lettuce and leafy vegetables that can be counted as a type of lettuce. And another common vegetable cabbage lettuce fibre content than more, eliminate excess fat is very good for weight loss food. In addition, because of lettuce leaves with lettuce, analgesia and hypnotic, lower cholesterol, treatment of neurasthenia, etc.

Nutrition Spotlight: rich meat cellulosic energy supplement weight loss method in fiber absorption. 100 g lettuce contains 1.52 grams of dietary fiber.

Supplementary Recommendation: in addition to making common lettuce salad, you can store in the refrigerator some wash stripped lettuce, dining, or want to eat something that can be pulled out to eat, at any time to add.

　　2, asparagus--to low-carb think downsizing to increase vitamins and trace elements

Asparagus but vegetables nobles: Although the price is higher than other vegetables a little expensive, but the taste is fresh and fragrant. And a general vegetable, asparagus contains vegetable fibre is soft and delicious, but also contains more vitamins and trace elements. In addition, the asparagus in rich in folic acid, approximately 5 root asparagus contains 100 micrograms, has reached a daily demand of 1/4.

Nutrition Spotlight: eat a plate of asparagus, it is rich in vitamins and microelements can supplement your vitamin deficiency of regret.

Supplementary Recommendation: first of all, the best whole root cooked asparagus, to the maximum extent possible maintain nutrition; nutrition, asparagus in the tip, it is best to put the asparagus bound head up cooking to keep nutrition.

　　3, Zucchini--clear yellowish tone, firm was after weight loss

This ordinary cheap vegetable, but their nutritional value. Zucchini contain more vitamin C, glucose and other nutrients, especially high calcium content. Moreover, the pumpkin is rich in water, some ritzy skin.

Nutrition Spotlight: no matter what diet to follow, people who lose weight are usually felt was yellow, slack skin. Enriched with the moisture content of Zucchini can help you clear the yellowish tone, firm after weight loss, but also your white face.

Supplementary Recommendation: Zucchini should not be eaten, cooking it burned too poor to avoid nutritional losses. In addition, cold, summer squash with spleen should eat or be eaten.

　　4. tomato--maintain skin elasticity and moisture

And Zucchini, tomato is water wet woman's favorite. Fresh tomato and tomato juice with a moisture content of up to 94%, and in a rich tomato lycopene cardiovascular protective, could cut heart attack. In addition, Nick sour in tomato, able to maintain normal secretion of gastric juice, promote the formation of red blood cells, help maintain the elasticity of the arterial wall and protect the skin.

Nutrition Spotlight: want to do is to lose weight and maintain the elasticity of the skin and moisture? well, eat tomatoes when too much of it, it will let you water run fresh, beautiful unlimitedly.

Supplementary recommendation and pressed red tomato ripening of fast, natural mature tomato nutrient-rich, very rich taste. Therefore, purchasing, it is best to choose natural mature tomatoes.

　　5, genseng mdash; small carrot

With the recent popularity of carrot diet is a weight loss method of economical, efficient above 95%. Beta-carotene is ldquo; small ginseng rdquo; ±?・, carrot is rich in vitamin A, plant fibers, carbohydrates, fat, oil, carotene, vitamin A, vitamin B1, vitamin B2, anthocyanins, calcium, iron and other nutrients. Good eyesight liver carrot, diaphragmatic w sausage, invigorating apart from malnutrition, hypolipemic and enhance immune function. Carrot of plant fiber, absorbent and strong, in the stomach swelling volume easily, is stomach ldquo; filling in substance rdquo;, you can enhance the stomach of peristalsis, and thus facilitate diaphragmatic w sausage, bowels detoxification.

Carrot Soup, generally is cooking, the juice has to eat, it can do at home, fresh carrots storage time is not long. For Office workers who cannot eat every day at any time to regret, there is a scientific experiment to prove with turnip with carrot differential except water, nutrition, and no obvious difference. beta-carotene almost no change, nutrient loss is rarely. mixed today introduced the carrot stem, for fear of carrot flavor of MM Gospel, roasted carrots delicious Oh ~ product can mount food bags, get over to eat with. Let MM were a small waist woman ~

[Note] Although raw and cooked carrots are edible, but students of cool, spleen

　Material (one copy): Apple half 70g 30g, lettuce, carrots, sweet potato 1 40g 120g 20g, soy milk, oatmeal 400g

　　Seasoning: salt

　　Practices: 1, kettles in poured into a small amount of water, sweet potato peeled, cut into two halves, steam;

2, the previous night bubble good nutritious into soya beans and soya milk machine, the power to make soya milk;

3, this time, the carrots and lettuce cut Ting, spoon 2 scoops of cereal into a bowl;

4. sweet potatoes steam well removed the other water regularly, placed in carrots and lettuce with boiled 1-2 minutes after the supercooled water drain, add some salt mix mixed;

5, soymilk ready, pour into a bowl containing cereal, bubble of cereal, well, eat ~

　La Mile 8 when:

1. the breakfast combining kettles and soybean milk machine, beans or something to remember to take a late in advance;

The order of 2, meals, eat apples and vegetables and sweet potatoes, and then staple food. This is the mother of a recommended health Detox book said, according to the fruit and vegetable sweet potato other staple foods such as meat protein or meat, that is to adhere to this order intake, can emit high BB?;

3. When you have finished eating fruits, vegetables, potatoes, oatmeal or long soak well, hot drink it really comfortable;

4. my soy drink a bit more, can be a little less weight JMS ~ this meal eaten Super stomach can sustain a morning ~

　The thermal calculation (thermal data query from Mint food library):

# 61623; Apple 70.0 g 36.4 kcal

# 61623; Soybean milk 400.0 g 56.0 kcal

# 61623; Oatmeal 20.0 g 73.4 kcal

# 61623; Sweet potato (red) 120.0 g 118.8 kcal

# 61623; Carrots (red) 30.0 g 11.1 kcal

# 61623; Lettuce 40.0 g 5.6 kcal

nbsp;nbsp;nbsp;nbsp;nbsp; A total of 301 kcal

nbsp;nbsp;nbsp;nbsp;nbsp; (Source: PConline photography tribal)

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Don't tell me you're a cooking idiot (or idler). We know your needs, this road 7, thin vegetable soup, simply do not need any cooking skills Dietitians have nutrient levels into account fully, the famous and delicious to added in, you're still not moving mouth, when more question?

　　Downsizing principle: eating a bowl of vegetables soup which gets about 40 calories, a meal of estimates cards have a 5 bowl is quite impressive. While statistics down is usually a diet intake of approximately 200 calories or so, plus breakfast, lunches and balanced intake of calories, the end of the maintenance in basal metabolic rate 1200 cards below, do not lean too difficult.

　　Slimming effect: to normal speed of weight loss, a week of thin x 2 to 3 kg are considered healthy range.

　　Cooking method: breakfast, lunch to the principle of balanced nutrition, vegetable soup daily changes to increase freshness. Use 4 to 5 bowl boiled, seasonings, like Tim dilution soup, chicken essence. But avoid excessive quantity of oil, seasoning sauce, sesame oil, etc.

　　Expiry dates: to one week, after a week of vegetable soup recipe-back three meals a day normally, slightly nutrition conditioning before execution.

　　Monday: mushroom cabbage soup

Breakfast: 1. whole-wheat toast four pieces, peanuts or peanut butter, 1 teaspoon. 2. three-colored cucumber and tomato salad with cucumber, cucumber slices, each 50 g tomato. 3. diluted orange juice Orange 2

Lunch: 1. the germ of rice-bowl. 2. spinach beef: spinach 80 g, beef 40 grams, 1 teaspoon of oil. 3. mushroom tofu: 10 grams of mushrooms, tofu 1/2 block, a small amount of soy sauce and vinegar. 4. white radish radish soup: 60 g

Dinner: mushroom cabbage soup

Cooking: onion 50 g, 100 g, cabbage and mushroom 100 grams of sliced, Netherlands celery cut bulk 100 grams or strips, plus 4 ~ 5 bowl boiled, adding the right seasoning.

Nutrition ingredients Description: fresh cucumber water content is the highest in vegetables, fruits and raw, but when shengjinzhike, nor thermal burden. Rich in potassium, diuretic, hypotensive, is obese to lose weight. Mushrooms are rich in protein, carbohydrate, fibre and calcium, iron, promotes calcium absorption.

　Tuesday: bean soup with green pepper

Breakfast: 1. salad snack pack. 2. wheat germ of milk.

Lunch: 1. the germ of rice. 2. shrimp volume. 3. Fried broccoli cabbage. 4. seaweed soup

Dinner: bean soup with green pepper

Cooking: Flammulina velutipes (stem) 30 grams, 100 grams of bean sprouts, green pepper and silk 100 grams, 100 grams of edible fungus, all material plus 4 ~ 5 bowl of water for cooking. Add flavoring to own or stock dilution seasoning.

Description of the main nutritional composition: lunch of wheat germ, large amounts of vitamin b1 and lecithin, can assist in the development of the brain, improving the effectiveness of learning. Kelp contains alginate, iodine, and a variety of vitamins, minerals, not only is the nutrient-rich nourishing food, is conducive to the prevention and treatment of hypothyroidism symptoms, can strengthen the body metabolism.

　　Wednesday: cucumber mushroom soup

Breakfast: 1. steamed egg wholemeal bread clip 1, fried eggs, 1, 1 teaspoon of oil. 2. soya milk Cup.

Lunch: 1. Ruyi surface 1 Bowl: Okayama cabbage 100 grams, 1 teaspoon sesame oil. 2. the wolfberry Loofah soup. 3. a recipe for cooking Eggplant

Dinner: cucumber mushroom soup

Cooking: Flammulina velutipes 80 g, mushrooms (stem) 20 grams, 100 grams of cucumber, 100 grams of mushrooms. abalone, coriander, cucumber and a few skin slice, abalone mushrooms, mushroom and cutting, and add just the right amount of seasoning Flammulina velutipes cooking, together with some coriander.

Description of the main nutritional ingredients: soybean milk rich in vitamin a, vitamin b group and potassium, calcium and other minerals, with moisturizing the skin and anti-cancer effect. Cucumber with extremely low calories, the diuretic-clearing and phlegm, Detox, more intensive body immune function, is the best natural food for cancer prevention.

　Thursday: great burdock radish bean soup

Breakfast: 1.

　　Lemon 100g/24kcal

Lemon acid is mainly citric acid, citric acid is the promotion of energy metabolism will participate in the process, and remove features.

Lemon vitamin C content is known by many, you usually will it take to whiten the skin, it promotes the intestines peristalsis of the feature is also often used by people who lose weight as a secondary diet used! nbsp nbsp nbsp;;; nbsp;

　　Apple 120g/60kcal

As early as several years ago, it was made for Apple designed as a set of downsizing, also has caused a wave of Apple slim! in fact Apple is really thin clouds fruit.

It is rich in pectin, you can do to help the intestines and toxins, accelerated detoxification energy efficiency and reduce the heat absorption, besides Apple of potassic also prevents leg edema. Slowly chewing a hardness of Apple released the constituents, not only satisfied, but also his calories.

　　Grapefruit 170g/60kcal

Grapefruit acid can help increase digestion fluid to facilitate digestion and nutrient absorption is also easily. Furthermore why grapefruit and weight loss will be listed as the clouds fruit bishi.

Because it is rich in vitamin C, about a grapefruit 100 hoco, not only the Elimination of fatigue, you can beautify skin! important is that it's a little sugar, fat consumption to vitamin C is most appropriate.

As for many girls are afraid of heavy sour, it is recommended that you can drop a little honey in grapefruit, lemons were in and right away!

　　Tomato 100g/25kcal

　　Strictly speaking, tomatoes should be classified and only correct vegetables tired! so often see it in the ingredients, and tomatoes are more tender and more to eat a food!

Tomatoes contain lycopene, dietary fibre and pectin content can reduce calorie intake promote gastrointestinal peristalsis. And unique sour can stimulate the secretion of gastric juice and even enhance the food tastes, is a very good cuisine and healthy ingredients!

　Pineapple 205g/60kcal

You have heard people say the pineapple is ldquo; Lee rdquo;, be sure to meals will not be wound in the stomach. This argument but have credentials of yo! because pineapple enzyme protein decomposition is very powerful, although you can help the meat protein digestion, but if you eat before the meal, it is easy to cause stomach hurt yo! so use eat pineapple to thin it is important to note that a matter of time.

　　Banana 75g/60kcal

Going out to female students are recommended to try bananas! because bananas contain rich food, fiber, vitamin A, potassic, etc., so there is a great whole sausage, strengthening muscles and diuretic soft function.

For constipation, dry skin often meimei is concerned, this is fine and thin and graceful fruit! addition primarily to sugar composition of banana, ate can digest, quickly added strength.

And bananas are satisfied, as long as you eat a root can be wrapped in the abdomen, and low in calories calories, not because it is thought that sweet of him lose weight.

　　Kiwifruit 125g/60kcal

Vitamin C-much of the fruit (Kiwi), has been a love nifty meimei's favorite. As it was the fruit of the food and fiber and rich in potassium, indeed you can make it in thin fruit within FY list!

And pineapple, Kiwi fruit also has a large number of protein decomposition ferment so and meat dishes and match is the best. With a hint of sweet and sour fruit flavored, prevent constipation, aid digestion, beautification of the skin's singular effect, it also has a year round, you can strive to eat yo girl! (Source: PConline Photography Department)

Additional reading:

　　Delicious vegetable soup with 7 days off 6 pounds of meat