healthy weight loss diet

First, low card fruit and vegetable juice

Extraction of fresh ingredients of various fruit and vegetable juices, with its low-calorie and nutrition full won the Broadwood one family.

　　Mulberry juice

Mulberry's nutritional value is Apple's 5-6 times, is 4 times that of the grape, nurse effect is quite high.

Light meals index: ☆ ☆ ☆

　　Xiaobian comments: very cool refreshing drinks, low in calories for summer drinking.

Second, us greet the United Nations

A specially built for the girl's beauty beverage: wild blueberry and the perfect combination of Red Bayberry, rich in vitamins C and a tightly acid, sweet and refreshing taste of s.

Light meals index: ☆ ☆ ☆ ☆

　　Small compilation of comments: double vitamin c beauty effect that will make all beauty girl fall in love with this cup of fruit as in the past.

Third, garden vegetables and fruit juice

Will Super healthy nutrition of celery, carrot, Apple mix of fruit and vegetable juice, bring the flavor of the pastoral.

Light meals index: ☆ ☆ ☆ ☆

　　Small compilation of comments: carrot nutritive value is high, but many people do not love the taste of it. The juice of celery and carrot Apple just a combination of raw vegetable smell, the taste is very delicious Oh!

　　Fourth, high fibre juice

Choose a variety of high fibre vegetable and fruit juice extraction, contains many vitamins and fruit and vegetable fiber, benefits to the stomach.

Light meals index: ☆ ☆ ☆ ☆ ☆

　　Xiaobian comments: this nutritional value very high drinks are ideal diet unbalanced individuals and the work of busy, diet unhealthy work people!

　5. sweet ice cream complex

Ice cream to a girl, not only delicious, but also an avocation romantic sweet cravings. Healthy low fat ice cream of Italian handmade to the natural materials used, the amount of low-fat, rich in flavor, etc. become girls in summer is the best ice-cream selection

　　Vanilla-Orange

With a fresh taste of sweet orange, with low fat ice cream and unique Italian cherry liquor-soaked cake making and production process is very elegant, is worth the savor of Italian-style freezing point.

Light meals index: ☆ ☆ ☆

　　Xiaobian comments: pure handmade craft, strict selection of the materials used, and so on, this ingenious the freezing point can map out the world-famous Italy ice cream culture, by relying on this point, it has an exceptional value.

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　　6. the pure taste of fresh fruit sorbet class ice cream

Not containing animal fats, fruity and refreshing non-viscous enough; more 26 types of fruit flavors are free to choose, enjoy the summer health fruity delicacies.

Light meals index: ☆ ☆ ☆ ☆

　　Xiaobian comments: zero animal fat fruity sorbet is ice cream category calories a relative minimum, most suitable for you want to keep in shape but resist the temptation of MM-cream.

　VII. classical truffle

Wine and coffee tasting low-fat ice cream, slightly bitter taste with a wire in the entrainment liqueurs, bring out the Italian coffee ice cream with aromatic aftertaste.

Light meals index: ☆ ☆ ☆

　　Xiaobian comments: only authentic Italian hand-made ice cream shop to make authentic mix coffee tastes sweet, like ESPRESSO you can miss out again?

　　VIII. Hazel heart Hazel Italy

To low-fat hazelnut ice cream as main raw material, with the fragrance of fresh cream

nbsp;nbsp; Not just a good dinner there so complicated? mdash; men on our struggling sneer mdash; you don't say, many tough year fitness results often is at the end of the meal in the destroyed. However, you do not eat that do not eat, light look at one table it would be delicious mouth water; some cruel really let you end a bowl, eating and all are not the same ldquo; special meal rdquo;, on this special day and seem too unreasonable group is too strange.

Chinese, Western and buffet dinner-time is the most common three-class meal. How to satisfy appetites, defend their fitness results? smart woman, listen to us.

　　Chinese food diet tips

Chinese food, as the melody first choice is already taking root, even if the taste and aroma, and also will let people eat when weighing heavily. All you have to do this, you can correct the delicious body sculpting mdash;

Control the food capacity: the amount of food a chopsticks should be a piece, a few root, even room rare delicacies are not excessive.

Arrangements before eating sequence: first a bowl of soup, vegetables, meat, is in accordance with the soup, vegetables and meat in order to eat cheesecake.

Require eating varieties: pasta, sore, bean such fertility foods to eat less or not eating as much as possible.

　　Western food eating tips

Western dishes and maybe not so rich, but Western food in large amounts of butter, salad dressing and a wide range of spice sauce would also undermine your fitness results.

Want to enjoy the Western-style dinner, should such a mdash;

　　Don't be misled by the menu: Western food in frying and grilling is commonly used with cream or sauces to cooking, and skipped fancy menus and subtle dishes, ask waitress dishes cooking!

　　Use alternate method: requirements restaurant roasted, steamed, boiled way instead of fried, scrambled, fried; to yourChoice or vinegar instead of salad dressing; low-calorie alternative to high-calorie food, maintaining nutrients without loss.

　　Refused to taste: appetizer choice taste light raw seafood and vegetables and fruits, fish better suited than meat, avoid points when staple food Goose liver sauce, caviar, garlic bread, tastes strong food.

　　Buffet-eating tips

For those who don't like the smell of cooking Chinese food, Western food etiquette too too too cumbersome trouble for free, like how to eat to how we eat buffet is the best way of eating, some areas still need attention, but will make you regret the Oh mdash;

　　Stop, take a look at: not to eager to start, first determine which food is your favorite. From the outset the plate is full, the last to find favorite food at the other end of the table, casual and ate a good meal.

　　Over dinner break: each time you get to eat, have to sit for a while to digest, the brain needs a certain amount of time to eat of the signal sent to the body.

　Low calorie diet alternative method

The same food, another way to produce materials that calories are completely different. For particularly vulnerable to certain food SFI, can definitely make article mdash ingredients; Fat or Fit, all depends on how you choose.

　Assorted VS ham Pizza PizZA: likewise have meat, single varieties of ham Pizza taste than assorted less 500 kcal (500 g).

　　Refining oil VS olive oil: we all know the health and nutrition olive oil, although less than refining oil only 100 kcal (per 100 g), but as the saying goes: Penny usually eat less prospective aroma.

　　Japanese ramen VS Chinese noodles: don't look at anything particular about Japan's light and health, their ramen noodle high calories than Chinese, the key is that many stock mdash; Chinese noodle soup than Japanese ramen rich soup least 300 Kcal (per 100 g).

Not only delicious but also to build, it really is not difficult.

As long as eating smart little, even if the Spring Festival holiday from head to tail mdash; you, or the Office of the Prime fitness Daren. (Source: PConline Photography Department)

Additional reading:

Diet and exercise, ldquo; targeted rdquo; to ldquo; twice rdquo;. Supplement your most desired 8 great nutrition, is working women need to be resolved.

　Vitamin b6

Vitamin b6 is body fat and carbohydrate metabolism of essential substances, the effects of estrogen metabolism in women also need vitamin b6, therefore it has benefits for the prevention of some gynecological diseases. Many women will be taking the pill causes the mood of pessimism, temper, a sense of momentum, and since also some women suffer from premenstrual tension syndrome, manifested as pre-menstrual eyelid, foot and edema, insomnia, forgetful, daily eat 50 ~ 100 mg vitamin b6 can complete remission after symptoms. B6-rich foods have tuna, thin steak, chicken breast meat, bananas, peanuts, etc.

　Folic acid

Folic acid is a widely present in green leafy vegetables of b vitamins, since it was first extracted from the leaves, thus ldquo; folic acid rdquo;. The study found that folic acid pregnant women is particularly important if you are pregnant head 3 months lack of folic acid can cause fetal neural tube defects, and lead development of deformity. Therefore, the preparation of working women, pregnancy can be started before pregnancy day 400 micrograms of folic acid. Foods rich in folic acid among green leafy vegetables, carrots, egg yolk, apricot, squash, beans, whole wheat flour, etc.

　Vitamin c

Vitamin c's main role is to improve the immunity, prevention of cancer, heart disease, strokes, protect the teeth and gums. In addition, insist on taking vitamin c can also decrease the skin melanin pigmentation, thus reducing the dark spots and freckles, make the complexion. Rich in vitamin c food with cauliflower, green peppers, oranges, grapes, tomatoes, etc, can be said that in all the vegetables, fruits, vitamin c content wherever you are. United States experts believe that each person per day of vitamin c for optimum dosage should be 200 to 300 mg, minimum 60 mg, half a cup of fresh orange juice will be able to meet this minimum amount.

　　Vitamin e

Vitamin e promotes the body's metabolism, enhance the body endurance, enhance immunity. In addition, vitamin e is a highly effective antioxidant, protects the biofilm from damage by peroxides, play an improved skin blood circulation, strengthens the skin cells in vitality and anti-aging effect. The lack of it, will produce the skin dry, rough, excessive ageing and other undesirable consequences. Supply of vitamin e in adults is 15 mg/day. Rich in vitamin e is nuts foods such as peanuts, walnuts, Sesame and lean meat, dairy, eggs, malt, etc.

　Calcium

Calcium enjoy ldquo; life elements rdquo; the 20-year-old woman in particular need in the future. This is because, since the 20-year-old, slow bone density begins, 30-year-old after decelerating gradually speed up to osteoporosis and other bone diseases buried under a curse. In addition, calcium deficiency is also one of the greatest female senescence, calcium supplementation on women who then important however. Experts suggest that adult women daily at least 1000 mg of calcium intake. If during pregnancy, lactation or menopause, shall be added to 1500 mg per litre. The best sources are dairy products, beans, green vegetables, etc.

　Iron

Iron is the body's blood elements, while the female is a row of mdash mdash; iron channel; menstrual, iron content should be greater than that of men. Iron daily intake is 15 mg, keeps the Ruddy. Iron-rich, but also the best absorption is pork liver, pig blood, duck blood, soybean, Sesame, mushroom, fungus, kelp, laver, longan, etc. also contains more iron. In addition, consumption and iron-fortified soy sauce also has very good iron effect.

　　Zinc

Zinc allows hair to maintain original color, because it is a major component of the hair shiny, black, gold, brown or red, depending on the zinc to maintain its bright and beautiful. In addition, the zinc in the promotion of physical development, maintain normal sexual function, and enhance the body's resistance to disease, etc., also have irreplaceable advantage. Seafood, beans, apples, watermelon seeds, Sesame, root vegetables in content. Intake 12 milligrams per day.

　Magnesium

Magnesium is maintaining the necessary human life activities, has an adjustable elements nerve and muscle activities, enhance the durability of the amazing features. In addition, magnesium is high blood pressure, high cholesterol, high blood glucose ldquo; nemesis rdquo; it also helps prevent strokes, coronary heart disease and diabetes. Green peas, soya beans, green beans, corn, wheat flour, malt, mushrooms, spinach, fennel, cucumber, persimmons and other

Fat? fat is an essential nutrient for the human body, our brain cells and nerve cells and hormones are fat. 1 g of fat can produce heat 9 cards, our body is not hard, can absorb fat fat will melt; heating, but we could not do so. Or you look fat.

　　First, the concept of fat

Lipids are oil, fats and lipids. Food fats mainly oil and fat in General is liquid at normal temperature is called the oil, which is solid at room temperature is called fat. Fat content of chemical elements mainly C, H, O.

Fats are composed of glycerol and fatty acid composition of triacylglycerol molecular, glycerol, fatty acids are simple types and length are not the same. Therefore, the nature and characteristics of fat depends primarily on the fatty acid, different food fat fatty acid that contains the type and content. There are over 40 fatty acids in the natural world, thereby forming a variety of fatty acids triglyceride. Fatty acids are generally from 4 to 24 carbon atoms. Fat in most organic solvents dissolved, but do not dissolve in water.

Our diets are 3 types of fat

　1 saturated fatty acids

Not included two key fatty acids into saturated fatty acids, all animal fat is saturated fatty acids. Saturated fat tends to become solid at room temperature, e.g. animal fat and full-fat dairy products.

Saturated fatty acids (SFA) is the key to containing saturated fatty acids. Dietary saturated fatty acids than exists in animal fat and milk fat, these foods are rich in cholesterol. They consume more saturated fatty acids are bound to consume a lot of cholesterol. Experimental study found that after eating large amounts of saturated fatty acids in the liver of 3-Hydroxy-3-methyl glutaric acyl Coenzyme A (HMG-CoA) reductase activity increase, the increase in cholesterol synthesis with botanical rich saturated fatty acids in coconut oil, cottonseed oil and cocoa butter.

　　2 single unsaturated fatty acid

Monounsaturated fats are liquid at room temperature to exist, the main form of sources like: vegetable oils in olive oil, peanut oil, rapeseed oil, etc.

Monounsaturated fatty acids which can clear the blood cholesterol, in bad by dieticians of respected, because if the bad cholesterol in the blood is too much, it is easy to damage the blood vessel wall, and arterial occlusion. From vegetable oil in the intake of monounsaturated fatty acids are good ways, such as olive oil in monounsaturated fat content up to 74%, all of the highest in edible oil. In addition, canola oil and peanut oil also is a good choice.

　　3 polyunsaturated fatty acids

Polyunsaturated fatty acids and monounsaturated fat, often at room temperature with liquid forms exist. Main sources: corn oil, sunflower oil, soybean oil, etc.

Polyunsaturated fatty acids has its own small families, there are a few on hand, respectively named Lipin 3 fatty acids and fatty acids Lipin 6, they most major characteristic is unable to rely on the body's own synthesis, is indispensable, therefore, necessary to get from the food. They are the heart of the protection of God, but also help resist the invasion of depression. Lipin 6 fatty acids can be seen everywhere, such as corn oil, sunflower oil, etc. can be found in plants. But Lipin 3 fatty acids are not common, whether on a daily basis, guaranteeing its intake, pumpkin seed, linseed in content is high, the other is salmon, tuna fish, and non-farmed fish.

nbsp;

　　Second, the location of fat than how much more important fat

Weight is not a measure of whether health standards. You can weight slightly exceeded, but can't let not the amount of fat in place long out of excess fat. The location of some fat is very dangerous.

Close to the liver and other organs of the abdominal fat accumulation is the most terrible. You cannot feel it, don't see it, touch it, it can very quickly through the bloodstream to the direct injection of fatty acids in the liver. Endanger the hepatic insulin in the blood control. Lead to metabolic disorders, diabetes, high blood pressure induced by.

As a woman, our body is about 40%-45% of fat, 5%-10% belong to the abdominal fat. We can go to specialized medical institutions, measuring abdominal fat through the simplest method for measuring the amount of waist-.

If a woman's waist circumference more than 88cm, is considered to be high risk. If not for the sake of appearance should lose weight to health.

　　Third, the performance of the excess fat and fat of deficiency

Excess fat intake will produce obesity, and the occurrence of some chronic diseases; increase in dietary fat volume, also increases the incidence of some cancers. Essential fatty acid deficiency may cause growth retardation, reproductive disorders, skin damage, and so on; in addition, you can cause liver, kidneys, nerves and vision, and many other diseases.

　　4. how much fat intake appropriate?

Often in our diet, there is no need to deliberately add fat. Fat present in animal products, milk, fish and nuts. Butter and vegetable oil has been added to many food products. United States Heart Association, the United States National Academy of Sciences, the United States Cancer Association and many other groups and nutrition organizations suggested diet up to 30% of calories from fat, including no more than 10% of total calories from saturated fat, 55-65% of calories come from carbohydrates, and 10-15% of calories come from protein.

　　Food therapy also you S curve fit

I believe many MM now on FAT have comprehensive knowledge and understanding of the importance of fat, lose weight and keep fit the remedy, and let you do more with less. Nutritionists that should be in the morning block fat food, and in the evening eating help fat burning food. In this way, you can move the body burn fat's ability to maximize and balance blood sugar levels, does not feel hunger, maintain good mood. Want to lose weight can use food natural features that help reduce fat absorption, also you S curve fit.

　　Morning should eat fat food of block include:

Fruit (Apple, apricot, avocado, banana, pear, pineapple or dried fruit)

Vegetables (asparagus, chickpea, beets, green beans, lentils, potatoes)

Staple food (OAT porridge, rice, bread, buckwheat, maize)

Snacks (thin scones, popcorn, biscuits).

　　Night eating help fat burning foods include:

Eggs or egg products, small lamb, lean meat, peanut butter, milk fat free mass, skinless chicken or Turkey, degrease or low-fat cheese, tofu and soy products, meat, fat free mass or low-fat sour cream.

　　The following food rich in unsaturated fatty acids, Omega-3 fatty acids, more useful.

Walnut: Walnut CR containing many unsaturated fatty acids, regular consumption of walnut, enables high-density lipoprotein cholesterol levels increase, will be transported to the liver to metabolize passed out, thereby preventing the formation of cholesterol.

Cheese: cheese in fat can better promote the body's calcium in other foods ingredients absorb, a high-quality pure cheese CR containing calcium, protein and vitamins A and even compared with a glass of milk.

Salmon: salmon is fat-type fishes, which contains a lot of useful cardiovascular health Omega-3 fatty acids.

Almonds: almond CR containing monounsaturated fatty acid and linoleic acid, which can effectively reduce the body's cholesterol levels. In addition, almonds also contains a large number of minerals zinc and a small amount of sodium.

Pistachio: pistachio CR containing unsaturated fatty acid, beta-carotene, peroxide and substances such as enzymes, appropriate food can guarantee the cerebral blood flow, alive, healthy glow.

Peanuts: peanuts contain

Chocolate: chocolate contains special fat can give you a lot of antioxidants, anti-aging effect, love something sweet women is really a good news.

　　Small series of the reminder:

Want to lose weight, the burning body fat, not too worried, goals and do not set too high, in a short time can not reach the target, which tend to impede your weight loss program if you set the weekly minus 2 kg weight goal, it means that every day to consume 1000 card heat. Even the experts think that this is too difficult! so modify the recommendations: every two weeks minus 1 pound of weight on it, this year you can subtract 26 kg. Don't keep staring weighing meter, will cause weight loss, weight loss unhelpful. The target set by the low point, this will let you achieve goals more quickly, the success rate of weight loss will also be greatly enhanced.

More sleep: sleep can reduce stress, avoid excessive eating, maintaining a happy mood. Go to bed, but the metabolism, can also be consumed 15 card of heat, although very small, but cannot be underestimated. Japan studies that lead to body fat is due primarily to promote bone and muscle growth of growth hormone secretion (HGH), especially after the age of 30, growth hormone secretion levels significantly lower body fat burning rate also declined, it is difficult to keep fit. HGH only at night when sleeping, especially in sleep 90 minutes later the most exuberant, secretion of accumulated in the body of calories burned can also be continuously. So full of sleep can help lose weight.

There are three main points:

1-3 hours before going to bed, do not eat.

2 do not strenuous exercise before bed.

3 sleep 7 hours or so. Excessive sleep, but will increase in fat. (Source: PConline Photography Department)

　　Additional reading:

　　Korean diet make you thin non-stop

　　Potatoes are also able to lose weight and summer weight loss method 　

　　Weight loss food American leg and downsizing of 5 food

nbsp; 我想减肥成功：

　　gt;gt;gt; And I ask a question 　 Look more weight loss method