Weight loss lunch eat what weight loss lunch eat this
Losing weight does not mean that you can lose weight by dieting, or you must have a reasonable diet. Do you know what to eat for lunch if you want to lose weight? Do you know the fastest and most effective way to lose weight? Don't know it doesn't matter oh, today Xiaobian will introduce you to the knowledge about weight loss lunch recipes, interested friends come and see it.
What's for diet lunch
Lunch time -- around 12:30
After the intense work or study in the morning, the energy and nutrition obtained from breakfast are constantly consumed, and they need to be replenished in time to provide energy for the work or study life in the afternoon. Therefore, lunch plays a role in the three meals of the day.
Eating sequence to help slim down
1, eat vegetables "caloric density" the lower the food to eat first, such as vegetables this food, not only low calorie density, but also high dietary fiber food, especially dark and bright vegetables, rich in vitamins and minerals. The cooking method of vegetables should be stir-fried with water or steamed or boiled as far as possible, and do not put too much oil or dry meat.
2. Eat soup and vegetables
You can drink some soup to help the vegetables you have just eaten to feel more full in the stomach; But remember when losing weight, do not drink too much starch and fat rich thick soup, try to choose clear soup is appropriate.
3, eat some fish, meat, eggs and other protein-rich foods
At this time, your stomach is almost half full, you can eat some high-protein foods to supplement the daily protein requirements. However, it is necessary to remember that these foods can not be cooked with high frying, frying and baking during weight loss, because the heat is too high, it is recommended to cook these high-protein foods with more brine, steaming, stewing and so on.
4. Eat rice
Most Chinese people are used to eating white rice, but white rice has a high GI(glycemic index) value, which can easily cause blood sugar to rise. Finally choose to eat white rice can delay the rise of blood sugar. Moreover, you should not feel very hungry at this time, and you will not eat too much high-starch food at once.
It should be emphasized that the weight loss can not but eat starch food, so the last to eat this way, not only can balance the diet, but also reduce the intake of calories. Finally, it is recommended that if conditions permit, replace white rice with multi-grain rice or brown rice and oatmeal rice, which is more helpful for weight control.
5. Eat fruit
Many people will think that eating fruit before meals can help digestion, but if you look at the concept of weight loss, fruit is still eaten last, because fruit contains more simple sugars, and many fruits are very sweet and belong to high GI food, if you eat fruit on an empty stomach, it is actually easy to increase blood sugar and stimulate insulin secretion, which is not conducive to weight loss. When losing weight, it is recommended to choose fruits with low sweetness such as apples, guava, tomatoes and so on.
6. Drink time
Drinking tea or coffee an hour after a meal can achieve a certain weight loss effect, drinking a cup of tea or coffee an hour after a meal helps digestion after a meal, and promotes fat burning. Tea should choose chrysanthemum tea and other weak tea is appropriate.
Diet Chinese one: mushroom and spinach pasta
Ingredients: Tricolor spiral noodles 100g, mushroom 100g, spinach 100g, sliced ham 50g, onion half, garlic 3 cloves, light cream 100g, salt 2g, white pepper 2g.
practice
1, put enough water in the pot to bring to a boil, add 5 grams of salt and a few drops of olive oil, into the three-color spiral surface, according to the bag notes on the time to cook, remove the filter water for use.
2, onion, garlic, ham slices cut into pieces, mushroom slices, spinach root cut.
3. Heat the wok and add olive oil. After the oil is warm, add onion and minced garlic and fry until fragrant.
4. Pour in the light cream, and then add the appropriate amount of water to boil.
5. Add the three-color spiral noodles and spinach, season with salt, stir-fry for 1 minute, sprinkle in the minced ham and white pepper and mix well.
Diet Chinese food two: asparagus fish fillet
Ingredients: Potato, grass carp, tomato, asparagus, Chinese toon sprouts, red pepper, chocolate sauce, egg, tomato sauce, salt, sugar, pepper, cooking wine, starch, ginger.
practice
1. Cut grass carp into large pieces and pickle them with salt, pepper and cooking wine. Cut large potatoes and cook in the microwave on high for 8 minutes.
2. Dice the tomatoes, shred the red pepper, cut the asparagus into long pieces and remove them from the water.
3. Use starch and egg with a little salt and paste, drag the fish fillet into paste, under the high oil pan of 5, deep-fry until golden and remove the oil. Microwave on medium heat for 3 minutes until cooked.
4. Remove potatoes and puree them in a storage bag. Mix well with salt, pepper, butter and chopped chives. Pat the mashed potatoes into small cakes on a plate, place three asparagus spears in sequence, and two fish fillets on the rack.
5. Leave the oil in the pot, saute chopped ginger into diced tomatoes, and a little tomato sauce, add sugar and salt to make a thick sauce, drizzle the thick juice around the plate, squeeze the chocolate sauce, and embellish the fish chop with shredded red pepper and toon sprouts.
What's the best lunch for weight loss
1. Broccoli
Calories: 33 kcal /100 g
Broccoli is one of the foods with the most flavonoids, which in addition to preventing infection, also prevents excessive oxidation of cholesterol and reduces blood lipids. Scientific studies have proved that broccoli is the best anti-aging, anti-cancer and weight loss food, eat nutritious lunch and lose weight.
2. Fish
Calories: 100-150 kcal /100 g
Fish is rich in high-quality protein, and the digestion and absorption rate is extremely high, at the same time, the cholesterol content in fish is very low, and at the same time, it will not bring more cholesterol into the intake of high-quality protein, which fully meets the requirements of weight loss people for lunch food, and "nutrition will not grow fat" after eating.
3. Onions
Calories: 40 kcal /100 g
Onion is a very common cheap home cooking, but nutritious, low calorie, lunch will not grow fat, and because it is rich in fiber, can stimulate gastrointestinal peristalsis, is also very helpful for weight loss.
4. Winter melon
Calories: 12kcal / 100g
Winter melon micronutrient content is general, but the calories are very low, and can eliminate edema, edema type obesity is very helpful, lunch eating weight loss effect is very good.
Weight loss lunch recommended meal a single staple: carbohydrates. A pomelo-sized serving of staple foods such as coarse grain bread, steamed buns or noodles;
Three vegetables: vitamins and fiber. Mainly green vegetables, different colors are better, according to different food intake appropriate;
One serving of meat: fish is the first choice, followed by shrimp, chicken, and red meat such as beef, lamb and pork. Size is business card size.
A fruit: Preferably an apple, or other fruit in season.
A handful of nuts: walnuts, hazelnuts, almonds, etc., about 10 to 15 grains is good.
Because many office workers have a lot of work, they often eat quickly when eating, which is a very wrong way to eat, experts point out.
We should treat it as a kind of enjoyment, and the speed of eating should be as slow as possible, only in this way is conducive to the human body's digestion and absorption of food. If you eat for speed, it will slow down the digestion and absorption process of food nutrients in the gastrointestinal tract, which will affect the normal play of mental or physical work ability in the afternoon, and will also make you quickly obese.
Conclusion: After reading the introduction above, do you already know what to eat for weight loss lunch? Do you already know the fastest and most effective way to lose weight? Xiaobian hope that you can learn today about the weight loss lunch recipes what knowledge to share with your friends around oh, what are you waiting for, hurry up to learn oh.
