healthy weight loss diet

　　The following small addendum to tell you what to eat, and how we eat can eat up your slim attractive build! it is necessary to pay attention to could be, Oh!

　　Fish

Fish contains protein and heart beneficial fatty acids, weekly at least twice to eat fish or other seafood.

The best is steamed and eaten with olive oil and vinegar as a seasoning. acid Fish is the most difficult to fat meat, so you can be assured. Weekly at least eat 75 grams.

Beans

Various beans are rich in low-fat protein, vitamins, minerals and fiber. Black Bean, red bean, mung beans and lentils are the good food to lose weight.

You can do the beans salad or cooked bean soup, make your own healthy getting thinner.

A week at least eating 2-3 times of cooked beans.

Eastern Mediterranean diet

Ldquo; Eastern Mediterranean diet rdquo; refers to healthy, simple, light and diet rich in nutrition. This special diet emphasize vegetables, fruit, fish, seafood, beans, nuts, followed by food grains, and cooking for vegetable oil (including non-saturated fatty acids) in place of the animal (including saturated fatty acids), in particular, advocated the use of olive oil.

Additional reading:

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　　Autumn Orange diet fat ultimate nemesis
　　Celery shoushenfa women lose weight best choice
　　When you diet overeating?

Fruit and vegetables

You can eat and drink

Select rich vector of oxidation substances in food. Dinner eat green leafy vegetables salad with red peppers. Chicken breast meat is also a very good choice, as long as you eat before peeling. Don't forget to add sunflower seed. After eating to help my freshly squeezed a milkshake, plus your favorite fruits such as strawberries, watermelon and bananas.

Every day at least eat a cup of vegetable juice and a fruit.

　Pepper and spices

Anise and star anise sauce, but still very good weight loss Assistant, when try cooking with hot and spicy seasonings can help you maintain a slim figure.

Pepper also contain high levels of antioxidants, pepper and spicy sexual material also can promote fat burning.

In principle, every meal at least the same food is spicy.

Nuts and seeds

Dried fruit rich in unsaturated fatty acids, on your blood sugar levels adjustment, allowing you to feel longer baofugan.

However, dried fruits, and seeds contain a certain amount of calories, it is not possible because it is healthy food to eat, eat. It is best to eat together with other foods, such as eating oatmeal when adding a handful of almonds.

Not more than 50 grams per day.

Healthy fats

Lose weight on ldquo; grease rdquo; nasal bares it with, this is not necessary.

Olive oil and other unsaturated fatty acids can effectively annihilated the dewlap on firefighters while on your heart.

A spoonful of olive oil contains 120 calories, so when the boiled vegetables don't use down instead of wine, without too many calories intake.

A day for 3-5 spoonfuls of oil is the best.

Wholemeal food

Wholemeal food contains vitamins, minerals, proteins, these are fine flour made of white bread does not contain. Wholemeal food is essential for all occasions to lose weight who, at all times keep the fridge available wholemeal bread.

3 tablets a day at least eat wholemeal bread. (Source: PConline Photography Department)

Want to eat a low calorie diet, hot vegetables must be one of the options. But whether those tasteless vegetable several degrees make you want to give up dieting often ate no buildings to hours, stomach and hungry and want to find something to eat, but makes weight loss break power?, in fact, you don't have to eat hot vegetables. Some small servings of vegetables piebu you must know.

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● Oil cabbage

Recommended cooking time, put the vegetables fried in the frying pan to dehydration, will reduce the volume of vegetable vegetables stir-fried, the first oil is poured guanhuo mix. Because the use of oil quantity not large, but only the surface of the vegetable, we actually eat fish oil. And because it is only after guanhuo, regardless of what fuel oil, saturated or unsaturated are no fumes, no oil oxidation and acidification, ensure the health of the oil.

? Hot water to reach the green vegetables

Dietitians and cooking teacher, hot vegetables and boiled vegetables, time is very important, too long to easily destroy vitamin. As long as sufficient water, nutrients will not be damaged too much. How much water is enough to at least add burned buildings portions of 5 times.

Add burned after the vegetables thrown into ice water and help eliminate spicy vegetables with the investigation.

● Fried instead of boiled hot water

The oil-soluble vitamins in vegetables, such as vitamins A, D, E, K, etc, are needed in order to free the oils and fats. Hot vegetables and less calories, though it also ldquo; missed many vitamins and rdquo; nutritional value.

It is recommended that you use a small amount of oil (approximately one teaspoon) burst, and water will be vegetables stir-fried or stuffy. If you are vulnerable to oil vegetables such as eggplants, fungus, and can be cooked and then mix the oil, you can significantly reduce calorie intake.

If you are afraid of oil burned dry too quickly, it can be 2 to 3 tablespoons of water and a mix of mixed heating oil, vegetable aroma aromatic explosion may retain 70 ~ 80%, but less oil volume two thirds.

? Cooking method

This is another small piebu, first drop of oil is mixed with fried vegetables, stem from odor before putting it into leaves, add water and cover the pot cooking; cooking the same refreshing, non-greasy, also add burned can retain than more nutrients. This recipe, joined the cooking and the microwave oven and cooked vegetables, next dinner may wish to change the way one is low-calorie cuisine and delicious vegetable.

　　Additional reading:

3 types of weight loss weight loss slimming food your good helper
Eastern Mediterranean diet drink eat eating by thin non-stop
12 food scrape your body fat
Teach you to expose the 9 slimming food masks

First, the bean rape (4 people)

【 Prepared materials 】 rape 150 grams, 100 grams, radish and cucumber 100 grams

【 Seasonings 】 oil mix the ingredients 1 1 spoon, mix the salt and 1 table spoon of water 3

【 Practices 】

Middot; hot pan fried butter with a small fire under 30 seconds, then add boiling water continued stir-fry for 2 minutes, thicker dorsal part away from.

Middot; large wash, cut the cucumber slice, placed in the tray.

Middot; clean Peel radish, cutting wire; rape wash cut into sections.

middot

4. acid sauce spinach (4 people)

【 Prepared materials 】 spinach 200 grams, kelp bud 5 g, hot water 1 Cup, mix the salt 1, cooked white sesame.

【 Seasonings 】 ecklonia soup mix the 80cc, lemon juice, soy sauce 1 1 table spoon.

【 Practices 】

Middot; ecklonia soup first to a small fire boil. Question after cooling, add lemon juice, soy sauce and mix thoroughly to sour cream sauce.

Middot; flushed with water kelp bud, hot off the net bubbles from the open-drain after that. Wash spinach whole tree.

Middot; the other, a pot of boiling water with salt, and cook spinach rolled back into the water boiling that picked up again, turn to moisture.

Middot; spinach segments, put it into the tray. Sprinkle sesame kelp bud, white, cream sauce, sour cream on is complete.

Intimate reminder: acid sauce can do more, bottling and then placed in the refrigerator, appreciating the taste for a period of two weeks.

Nutritional analysis (1 person): thermal 27.8 card, crude protein, crude fat 0.9 1.7 g, carbohydrate grams, and dietary fiber 3.5 g 1.4 g, cholesterol 0.0 mg, vitamin C4.9 mg, sodium 1679.1 mg calcium 41.1 mg iron 1.2 mg

5. miso sauce cabbage (4 people)

【 Prepared materials 】 cabbage 1/3 stars, carrots 1/2 filets 1 only.

【 Seasonings 】 salt in moderation, miso, 2 big spoonful, mix the water with vinegar 1 1 spoon

【 Practices 】

Middot; miso, vinegar and water transfer, i.e. a miso vinegar sauce.

Wash middot; cabbage, cut into bite-size. Carrots Peel and cut into thin discs.

Middot; all the vegetables into Microwave Bowl, sprinkle with salt, stamp or seal on fresh-keeping film, in a microwave oven and microwave at medium temperature within 3 minutes. After removing the hot air, micro-mixing, bulk out to excess moisture.

Middot; wash to film shoots circle shaped, blanch boiled cooked, Lek went to water into the bowl of vegetables.

Middot; shower on miso vinegar sauce, mix is complete.

Intimate reminder: miso vinegar sauce can be made according to your preferences or open water dilution.

Dietitians bade: branches if reduced to 2 tablets (1 person), heat can be controlled at 40 cards.

Nutritional analysis (1 person): thermal 63.6 card, crude protein, crude fat 0.9 5.5 g, carbohydrate grams, and dietary fiber 9.1 g 2.2 g, cholesterol 60.9 mg, vitamin C26.6 mg, sodium 836.3 mg calcium 58.2 mg iron 0.6 mg (source: PConline photography tribal)

　　Following the food, daily everywhere want to lose weight, you may wish to eat eat these foods that can effectively help you scrape the excess body fat.

PClady exclusive zhuangao, unauthorized reprint!

　1. corn:

Rich in calcium, phosphorus, magnesium, iron, selenium and vitamins A, B1, B2, B6, E and beta-carotene, etc., is also rich in fiber. Often feed corn oil, lowers cholesterol and soften blood vessels. Corn on cholecystitis, cholelithiasis, icteric hepatitis and diabetes, have assisted treatment.

　2. oats:

With cholesterol and blood lipids. As a result of oat contain rich food, fiber, oat soluble fiber in grains in the other. Because of this fiber is easy to be absorbed by the human body, low content because of heat, which helps to lose weight, but also suitable for heart disease, hypertension and diabetes mellitus on dietary needs.

　　3. bulb:

Onion alliin with ring and methionine and other compounds that contribute to thrombosis dissolved. The onion has little to no fat, can inhibit high fat diet causes of cholesterol, help to improve the atherosclerosis. Onion extract out in the shallot, able to treat cardiovascular hardening. Garlic can reduce serum total cholesterol and triglycerides levels. Allicin secondary metabolites mdash mdash;; three methyl propene, has prevented setting pyrite suppository preparation of A2, it can prevent thrombosis. Garlic is also able to treat obesity.

PClady exclusive zhuangao, unauthorized reprint!

　　4. Chinese Yam:

The mucus protein, can prevent the cardiovascular system, maintains the adipose deposits to prevent vascular elastic arteries, reduce subcutaneous fat deposition, avoid obesity. Yam in dopamine, with dilated blood vessels and improving blood circulation. In addition, Chinese Yam can improve the body's digestive function, improve their health. Competed during if dyspepsia, Chinese Yam, Lotus, euryale ferox plus a little sugar boiled.

　5. seaweed:

Known as ldquo; sea vegetables rdquo; reputation. Seaweed for its low-calorie, low fat, some seaweed with remarkable hypolipidemic effect. Kelp, Brown algae, rich in Colloid fiber, can significantly reduce serum cholesterol. Seaweed contains many unique active substances with buck, fat, sugar, anticancer.

　　6. white fungus:

There are obvious Tremella fuciformis and antithrombotic jiangzhi.

　　What is overeating? test you will know.

　Suffering from bulimia main features:

1, recurrent episodic overeating, in a short time to eat large amounts of food, intake is far more than normal. The average number of occurrences of at least 2 times a week 1 and 3 months;

2, in the attack that eating out of control;

3, p: inappropriate compensation immediately take measures to prevent weight gain, there are about 1/3 patients use a catharsis for weight loss, the most common is induced vomiting, also taking vomit-induced vomiting;

4, some patients do not take direct clear methods, but rather increased physical exertion, such as the rapid increase in physical exercise activities, and activities of considerably more than normal and normal life;

5, in the early days, the patients on their overeating behavior feel shy, often is secret;

6, excessive emphasis on patients with their physical appearance, often not satisfied;

7, overeating behavior can be raised for the following factors: a negative emotional upset, interpersonal relationships, a diet after the hungry, or on body weight and body shape dissatisfaction and so on. Overeating can postpone irritable mood, then near the patients on their dissatisfaction and depression;

8, may be associated with depression or anxiety, the content most weight or body shape. There are patients with neurogenic belly-obvious emotional disorders, such as self-reproach, anxiety, depression, etc, so nervous belly of the relationship between depression and more closely;

9, I am healthy, no such situation!

Above, there are more than 3, you can evaluate for yourself.

Bulimia danger signals:

1, periodicity of overeating (short term eat large quantities of food);

2. cyclical vomiting diarrhea (own spit, taking laxatives, strict dieting or excessive motion)

3, despite regular exercise and a diet that still maintain or restore the original weight;

4, although no weight, but you can eat a lot of food;

5. stay in the bathroom for a long time, on its own spit;

6, often abuse drugs, alcohol or theft;

7, felt depressed for a long period of time;

8, irregular menstrual cycle;

9, teeth problems, Parotid enlargement, since the spit back of swelling or a scar. (Source: PConline Photography Department)

I want to lose weight successfully:

Gt; gt; gt; gt; put up your weight loss goals, let the experts help you

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No love for sports has no problem as long as learning so eat!, you can easily thin down Oh!

Fennel downsizing

Fennel food rich in vitamin b1, b2, c, pp, beta-carotene, cellulose and anise oil, can stimulate the nerves and blood vessels, gastrointestinal played unclogging, relieve stomach pains and dysmenorrhea, preventing the absorption, etc.

North of crushed garlic and fennel vegetable mm-

　Lose weight eating: North of crushed garlic and fennel vegetable mm-

Material: fennel vegetable 20g 200g, garlic, salt and sesame oil limited

Practices:

1. the fennel vegetable wash and cut into small pieces and sprinkle with salt, stir round evenly

2. cut the peeled garlic chengximo, fennel vegetable, cream, stirring well on sesame oil to

Tips: you can tie dinner food or meal, or as snacks.

Southern mm-fennel cinnamon tea

Material: fennel 5g, cinnamon 5g, boiling water amount

Approach: the fennel powder and cinnamon powder in a Cup, drink with boiling water and swells, the slag is not edible.

Tips: fennel can in the supermarket or market to buy, and cinnamon in a pharmacy to buy, generally in the purchase of local please boss generation ground into powder.

　　Additional reading:

Autumn diet: secret ten health weight loss recipes
Super milk recipes 7 big eat fat method
Mid-Autumn Moon so thin: not only eat fat
Peanut Shoushenfa help you fat beauty

White radish downsizing

White radish smell sweet for cool, removing greasy, degrease, phlegm, cough. It also contains material of choline, reduce blood fat, blood pressure; contain mustard oil and other substances that contribute to fatty substances better metabolism, prevent their very conducive to the accumulation of subcutaneous fat. White radish heat is also relatively low, 100 g, not only 21 kcal to rice's 1/15.

Lose weight eating: basic getting started: lunch destined for 1/4 quick radish.

White radish cutting, chew swallow 10 minutes, can be completed with soy sauce and vinegar.

Upgrade version: fried vegetables, soups, dishes, salads, etc. (Source: PConline Photography Department)