The weather turned cool into the autumn, everyone's appetite began to big up, cool weather has become a dinner, dinner like a good time, and ultimately, eat and eat, but want to continue to lose weight in the fall, so self-willed The idea may need to close a collection. Do not want to long autumn fat way is not just the table only vegetables, vegetables and vegetables, learn some clever diet techniques, rich food you can eat it!
1, rice let cool eat again
On the table, the rice first do not eat anxious, may wish to first chat with friends, eat vegetables, wait for the rice to eat after the cool. After the cool rice, will produce a called 'resistant starch' magic , Although it is starch, but it is our body's absorption rate is very low, and also very hungry. Cook and then cool the rice and potatoes there are many, want to eat and want to lose weight, rely on resistance to starch The
2, drink soup to lose weight
The table on the big fish and meat, remember to point some less oil soup, such as carrot corn bones soup, pumpkin tomato soup, melon soup, hawthorn radish soup. Before dinner soup to keep the benefits of the body that everyone is familiar, but Can you do it? Since you know this thing, then every time before the meal meditation three times: before meals soup.
Before the meal soup, you can have a sense of satiety, you can reduce the food intake after the addition of liquid food can be more fully filled with our stomach, so that the digestion and absorption process slows down, which is to lose weight and keep the body is deep Help.
Although some people will say, soup soup water and rice together, the body digestion is not good.It depends on how much you drink soup, as long as do not drink brains is no problem.
3, the first water and then re-entry
Our food, relatively speaking, the oil will put a little more, as we usually cook at home, if the oil put less, eat up there will be 'no incense' feeling in the hotel to eat outside, each dish of oil It is a lot, from the soup will be able to see, and we all know that oil eat more, no good for the body, will greatly cause the body's obesity rate.
If you eat, before the food, to the waiter to a cup (bowl) of water, each mouth to enter the mouth of the dish, first in the water dip and then eat, if you can accept it, then let the dishes in the water for a while Do not have to worry about the food over the water, there will be no taste or not delicious, and this you can rest assured that we pay attention to food tasty, in fact, on the other hand that our food is very heavy taste, The water will not be so tasteless and unpalatable, this step will only filter out some oil and salt, the taste is still in the.
4, green vegetables to eat
Green vegetables, low calorie, rich fiber, very full belly, coupled with different vitamins and trace elements, green vegetables is the basis of weight loss menu! Eat when eating vegetables, so that the stomach has 5 to 6 minutes full, and then continue to eat A small amount of meat, up to 7 minutes or so full of abdomen, this meal can be a perfect end! This order of eating can prevent you from the beginning of a large number of demand for meat, and lead to excessive intake. Eat meat as long as the size of a child fist can.
5, multi-protein
We have a lot of advantages in high protein meal, it can speed up muscle recovery after exercise, reduce muscle loss and promote muscle growth! Because the time to digest protein than carbon water Compounds are long, so high protein meal is more resistant to hungry!
It is recommended that the protein intake per kilogram of body weight 0.8g ~ 1.2g; sports crowd, manual workers, the proposed protein intake per kilogram of body weight 1.2g ~ 1g body weight, 1.8g, the greater the amount of exercise or the greater the labor intensity, the more protein you need.Adjust the increase in protein intake can help reduce fat to maintain muscle to help muscle growth muscle.If the greater the proportion of vegetarian diet, the need for protein But more, but to avoid excessive intake of protein risk, less than 2g per kilogram of body weight intake is relatively safe.
A pack of suitable type of high calcium skim milk: 8.26 grams of protein
An ordinary egg: 6.29 grams of protein
100 grams of lean beef: 36 grams of protein
100 grams of chicken breast: 33 grams of protein
6, can not quit carbohydrates
It is important that carbohydrates are rich in carbohydrates, because carbohydrates are the most important source of body energy. Our head, central nervous system, and heart are mainly dependent on carbohydrates as energy. , Each meal should be at least three copies of a weight from carbohydrates.
7, after dinner to cup of green tea
Green tea can be greasy to prevent fat in the body to promote the promotion of gastric secretion, to speed up food digestion, improve metabolism, to maintain the body and have a very good effect. If the conditions permit, you can go out A walk, or stand for half an hour, even if eat more, it will not gain weight Oh.
8, Eat small meals
Every time we eat, the metabolism will increase, which means that the energy consumed by the body will rise.If we divide the weight of three meals into six meals, we can increase the calorie intake without increasing the metabolic rate, Very cost-effective!
example:
Breakfast 7:30, snack 10: 30, lunch 13: 00, snack 16: 00, meal meal 19: 00, snacks 21:30 (depending on the reader when to sleep, 2 hours before going to bed to avoid eating)
City people living tension, although the above example only for reference, but if the circumstances permit, you can also follow the above time to eat!
9, breakfast can not eat
If you can only eat a meal every day, I will choose breakfast! Day is the morning, the body is also, after a night of sleep, the body's nutrition used seven seven eight eight, so we need to eat a rich Breakfast, to provide enough fuel to make the body improve metabolism, burning fat! And, a rich breakfast can reduce the desire to eat later, disguise can help us reduce snacks, so breakfast can not eat!
10, breakfast, lunch, dinner small
And the proportion of our traditional diet is just the opposite, the proportion of breakfast and dinner should be large and small, because we consume energy at night is usually less, so we need food is not much.There are full belly sleep, belly However, dinner is really important for the Chinese people, since this is the case, it is changed to a boutique dinner twice a week, eat less taste!
'Send benefits: come and see how you should lose weight?'
Want to lose weight healthy? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 weight loss fitness college ' (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords 'Day' , Nine girls immediately give you!
