healthy weight loss diet

Breakfast of the day to consume less than 100 card thermal and weight than people who don't eat breakfast to light. Records indicate that, every year or slightly longer time period minus 27 pounds of people, of which nearly 80 per cent of the daily breakfast. In addition, a nutritious breakfast is able to provide enough glucose to your brain, make your mind clear and brain active until noon.

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Breakfast is the most important

Take a look at a cereal bar, yogurt and fruit jelly only 255 calories. This is the road suitable for long-term consumption of breakfast menu, it can help you reduce the amount of heat, about 220 cards, add a year is the 20 pounds!

Cooking time: 5 minutes

Material: low-fat cereal 50 grams, Blueberry Raspberry or other satellites, low-fat class 30 Vanilla Yogurt 75 grams.

Practices: these three materials layered into glass.

Each approximately 255 card containing: calorie, protein 10 g, carbohydrate 47 g, full-fat 3 g (including 2 g saturated), fiber 5 g, cholesterol 12 mg, sodium 160 mg

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　　Natural Slimming products

Milk enriched with calcium, calcium can be used as a natural slimming products, because scientists conjecture high calcium foods can inhibit Calcitriol mdash mdash;; an increase in the fat cells and increased fat deposits of hormones. Tennessee University researchers found that the consumption of dairy products for weight loss in 6 months of weight in the minus is no intake of high calcium food 2 times. Dairy products in addition to losing weight, and can slow down aging and osteoporosis on osteoporosis, the study also showed that they can reduce the chance of stroke and diabetes. In order for your body to consume fat, you need a daily intake of at least 1000 ml of milk products.

Preparation time: preparation time: 5 minutes

Raw material: pomegranate 1, Strawberry 50 grams.

Seasoning: low-fat yogurt 150 ml.

Practices:

1. seeds and pomegranate stripping, wash the strawberries to te, into the juicer squeezed into juice and pour into cups.

2. pour into yogurt, mix well.

Each of the approximately 250 cards containing: calorie, protein 6 g, carbohydrate 52 g, full-fat 2 g (1 g saturated), fiber 5 g, cholesterol 8 mg, sodium 110 mg.

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　　Vegetables and fruit is the best food to lose weight with

Vegetables and fruit is the best food to lose weight is used. Pennsylvania researchers after 6 months of research has shown that likes to eat fruits and vegetables than rarely eat fruits and vegetables of average daily calorie intake to less 511. Want to increase the speed of weight loss, you should set the daily amount of fruits and vegetables to improve mdash mdash; twice; of course three times better.

Preparation time: 15 minutes

Cooking time: 40 minutes

Ingredients: 100 g of sugar beet, carrots, tomatoes, 20 g, 20 g, 30 g of onion

Sauce: garlic olive oil 1 teaspoon, 1 flap, red wine vinegar and 2 teaspoons, salt, Laurel leaves, dill the slightly.

Practices:

1. sugar beet, carrot, peeled and cut strips. Wash the tomatoes, chopped onion. Crushed garlic shoot.

2. pan fire heat the olive oil, Add onion fried soft, sprinkle with large garlic fried half a minute, then subsequently poured into the tomatoes fried 5 minutes.

3. sugar beet, carrots and Laurel leaf, red wine vinegar, salt and mix by adding pan fire boil cover lid, with about 30 minutes.

4. take off the Laurel leaf sheng, and finally sprinkle with dill decoration.

Tip: there are red beet juice, Didi cleans up well, so do the dish you better wear rubber gloves and finished to immediate cleaning gloves.

Each of the approximately 160 cards containing: calorie, protein, 5 g, carbohydrate 27 g, full-fat 5 g (1 g saturated), fibre 6 g, cholesterol 5 mg, NA, 920 mg

Don't let yourself go into the mistake of relying on a single food, who eat to lose weight, eat and who do not have limits. Single vegetable recipes will make you surprisingly quickly gain weight. So it is recommended that you eat more colorful vegetables: yellow and orange peppers, purple cabbage, chicory, eggplant, green spinach, Arugula, asparagus, Spore cabbage and kale.

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　　Roasted Kale

Put your love of potato chips (150 calories) into an equal quantity of roasted Kale (15 calories), so you can save 135 calories. Continuous 52 weeks per week doing two such replacement, the year you will subtract 3.6 pounds.

Preparation time: 10 minutes

Cooking time: 12 minutes

Ingredients: 100 g kale.

Seasoning: salt and oil.

Practices:

1. set the oven to 350 ° c warm up for 10 minutes.

2. in the meantime, the removal of hard stem Kale, leaves torn piece, tile into the baking tray, spray with spray oil jugs on a thin layer of oil, sprinkle with salt.

3. put in the oven preheated well baked 12 ~ 15 minutes, crisp, toasted yellow.

Each approximately 15 card containing: calories, 1 g protein, 3 grams of carbohydrates, full-fat 0 g, fiber 1 g, cholesterol 0 mg, sodium 175 mg

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　　Stable blood glucose levels and inhibit hunger

Because the shell and germ of cereal reserves intact, so they can keep blood sugar stable and suppress hunger. Harvard University 12-year study shows that the stability of the system can the appetite, why eat large quantities of roughage for women than eat lots xiliang (cake, white bread, and all other kinds of food, white flour, wanton destruction of your blood glucose, so that your body needs more carbohydrates) of female body important light. In addition, a Harvard study shows that eat roughage can make to reduce heart disease by 28%.

Your daily need 48 grams of roughage, therefore this road ldquo; Ocean rdquo; mdash mdash; meals; Quinoa, it will make you an annual saving of 115 calories, 1.5 pounds.

Preparation time: 5 minutes

Cooking time: 25 minutes

Raw material: Nicholas slave-Chenopodium album 100 g, green onion 2, almond 20 grams.

Seasoning: sesame oil 1 teaspoon, 2 teaspoons of soy sauce, rice vinegar, 1 tablespoon ginger 1 teaspoon.

Practices:

1. the oven preheated to 180 ° c for 10 minutes.

2. in the meantime will wash beveled onion into thin slices.

3. Nicholas slave-Chenopodium album washed into the pot and a little bit of water, boiled 5 minutes in a fire can become sweet soft, with water, then add some salt in it, changed the fire boiled to a small fire cover lid, slow roasted 15-17 minutes, the water collected stem to Sheng Bowl.

4. Add sesame oil, soy sauce, rice vinegar, ginger, onions and mix-in cooked Nicholas slave-Chenopodium album.

5. put oven roasted almonds for about 10 minutes, remove the cast to Nicholas slave-Chenopodium album.

Tip: Quinoa is common in Western grain, because it contains all 8 amino acids, is considered a ldquo; Almighty rdquo; protein foods, in large supermarkets of foreign ingredients area can find it.

Each approximately 305 card containing: calorie, protein, carbohydrate 9 g 38 g, full-fat 7 g (1 g saturated), fiber 4 g, cholesterol 0 mg, sodium 460 mg. (Source: CFP , PConline photography tribal)