2. Eat 5 liang of dark green vegetables every day. Dark green vegetables are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as kale, broccoli, pea seedlings, Chinese cabbage, water spinach and so on. These foods are best eaten before eating, which can increase calorie consumption.
Eat at least three or two staple foods every day. Although not eating staple food can consume body fat, it will produce too much metabolic waste, which is not good for your health. It is best to have a coarse grain in the staple food, such as oats, corn, millet, sweet potatoes, beans and so on. These coarse grains are rich in dietary fiber and B vitamins, which not only makes people less likely to feel hungry, but also prevents them from eating too much.
It's a big mistake to gobble up fruit to satisfy your appetite. Fruit contains 8% sugar, sometimes up to 20%. Bananas also contain high starch. Therefore, the number of fruits eaten every day should also be limited. The quantity should be controlled below 300g (after peeling and coring), and no more than 2 bananas should be eaten.
5. The time to eat fruit can't be ignored, which is very important to control excessive calorie intake. It is best not to eat fruit after meals. The correct way is to eat fruit before meals. So you won't feel too hungry when you have food in your stomach at dinner. This makes it difficult to eat too much and helps to control weight gain.
6. Eat more fresh fruits and drink less juice. Because the satiety of eating fruit is much more obvious than drinking fruit juice. As a reminder, it is best not to eat salad when there is fruit, and the calories of fruit mixed with salad sauce and sugar will greatly increase. If there is fresh fruit, try not to eat dried fruit. The heat density of dried fruits increases linearly after removing water.
7. Always eat some foods that need to be chewed more before swallowing. Nutrition experts believe that people begin to feel full after chewing for 300 times, which also helps to control food intake.
8. Choose foods with rich nutrition and calorie control, such as foods with low fat and low protein, such as bean products, milk, chicken and fish. Choose more fresh vegetables and seaweed. If it is the same food, you should choose a variety with low fat and low calorie, such as chicken instead of pork.
9. Eat only natural foods and choose less foods containing synthetic agents and processed foods. Because too many artificial colors and chemical additives are often added to these foods, which not only pollutes breast milk, but also increases the burden on liver and kidney. For example, it is better to choose fresh potatoes than French fries.
10. The raw materials and condiments of food should also form a good habit of quantification. You can have a small scale at home to weigh at any time, which can help control the quantity.
1 1. Eat less sweets, including sugar sprinkled on fruits and grains, cakes, biscuits, bread and food pies.
12. Although some foods do not contain sugar on the surface, such as salad dressing, hot dogs, hamburgers, canned food and some frozen vegetables, they may contain sucrose, glucose, honey or corn candy. Pay attention to the label on the package when eating, and avoid eating a lot of sugar.
13. Don't fry food. If you fry food, you must hang the paste outside the food. The paste should be thin to reduce oil absorption. At the same time, pay attention to control eating too much animal oil, even vegetable oil should be limited, and it is best to choose trendy edible oil, such as olive oil and corn oil.
14. When cooking, be careful not to take too long to avoid water loss. It is best to leave more water in the dish, which can increase the volume of the dish and make it fuller.
15. Pay attention to the control of edible oil consumption, and it is best to choose steam, boiling, stewing, boiling, mixing and other fuel-saving methods, and the daily consumption of edible oil should not exceed 30 grams.
16. When cooking soup, pay attention to skim off the oil floating on the soup frequently. If a meal is inseparable from soup, it is better to have clear soup than thick soup, because thick soup contains more calories.
17. Don't refuse to eat potatoes just because they are fattening foods. Although potatoes contain a lot of starch, most of them are water, accounting for about 70% of the total. The important thing is that they contain a lot of dietary fiber that can produce satiety. Therefore, replacing the staple food with potatoes has the effect of losing weight.
18. You can use potatoes instead of staple food, but don't use potatoes as vegetables. Because, although potatoes have less calories than staple food, they are much larger than vegetables. People are always used to eating more vegetables when eating. If you eat potatoes as vegetables without paying attention to reducing the amount of staple food, it is easy to consume too many calories.
19. Drinking some warm water after getting up every morning will help reduce appetite and food intake. It would be better if we could insist on drinking warm water before three meals.
Don't drink too much water. It is best not to feel bloating, nausea or affect appetite after drinking, otherwise it will induce hunger and increase food intake.
2 1. Regularly quantify three meals a day, and pay attention to balanced nutrition. Don't overeat, eat in a balanced way, and have a scientific order when eating. For example, you can drink soup before meals, and you can eat light food and vegetables with large volume and low heat energy before meals.
22. When eating, concentrate on chewing slowly and don't touch other foods when chewing. Brush your teeth and rinse your mouth immediately after a meal. Don't let the smell of food in your mouth tempt you to eat again.
23. Usually pay attention to stay away from the temptation of food, such as often putting food in an invisible or difficult place.
24. In order to avoid getting fat, sometimes eat two or one meals a day, or even skip meals a day; Or eat more when you meet your favorite food and lose weight at the next meal. If you have no favorite food, don't eat it. In this way, the body will not make full use of the heat released by food burning, but will store too much heat, thus increasing food intake and easily causing fat to accumulate under the skin.
25. It is best not to drink table drinks when eating, and pay attention to drinking less drinks at ordinary times. There doesn't seem to be much difference between drinks and water, but if you don't drink it in moderation, you will get fat unintentionally. When you really want to drink, you can drink some new low-calorie or no-calorie sweet drinks.
26. Every time you cook, you only have enough to eat, and then take a bite after the meal to avoid eating too much because you can't resist the desire to eat more.
27. Fruits, vegetables and pure cereals have low calorie density, while animal protein and fatty foods have high calorie density. Processed grains, especially dry processed foods such as biscuits, bread and dried fruits, have a high calorie density. Therefore, attention should be paid to reducing the calorie density of recipes when cooking, such as adding vegetables when frying sausages. In this way, while eating well and satiating, the total calorie intake can also be reduced.
28. Vegetables with low calorie density are usually not hungry, and they often feel hungry 2-3 hours after meals. You can add some low-calorie snacks between meals, such as radish strips, celery strips and other vegetables to satisfy your hunger, so that people will not get fat.
29. Whether breastfeeding or not, weighing yourself on time is the best way to know whether your calorie intake is high or low. If the desired effect is not achieved, adjust the calorie intake in the diet at any time.