Hello everyone, I am your "Summer Fat Reduction Recipe Collection"!
Yeah, it's time for men and women to start showing their flesh! But if you only diet and eat vegetables or apples to lose weight, you would be very wrong.
Fat-reducing meals are "smart to eat", you can not be hungry, balance nutritional intake, maintain the level of metabolism of the body, and slowly lose weight.
Of course, there are standards for selecting recipes, and they must be delicious, full and easy to make! After all, most of us don't have that much time to be selective, and we also need to consume enough happiness to support work and life.
There are also celebrities with the same fat-reducing meal: Guan Xiaotong's lettuce sandwich, Ouyang Nana's cauliflower granules instead of fried rice, here is also ready for everyone
【 Fat-reducing cauliflower fried rice 】
Delicious, simple, convenient, not dull, no raw cold! Low-fat but also to ensure nutritional balance and taste, Xiaobian I pointed to the crystal ponytail and swore: eat like this, you will be able to lose weight!
staple food
Don't talk about carb discoloration
When many people talk about weight loss, the first reaction is to "not eat staple foods", is this really the case?
You know, the carbohydrates brought by staple foods are indispensable nutrients for our bodies. If you only eat fruits and vegetables, the intake of carbohydrates is not up to standard.
At this time, the body's blood sugar is too low, prone to anemia, fatigue, hair loss, muscle loss will follow, the body's metabolic level will slowly decline, easy fat physique will also patronize.
【 Miyochi Chicken Steak Rice Burger 】
【Spend some thought, staple foods can also eat healthier】
Key point: Weight loss in principle is the need to reduce carbure, but the daily carbohydrate intake should not be less than 150g Oh! (The average person consumes about 250-300g a day).
For carb lovers, refined carbs can be replaced with coarse grain staples. The glycemic coefficient of coarse grains is relatively low, and the satiety time will be longer than that of rice and noodles, which helps to lose weight.
For example, quinoa, known as a "superfood"!
【 Fresh fish quinoa rice 】
Or, a super stomach-nourishing food that is used by a chef to make a salad: millet!
【 Xiaomi Health Salad 】
【The graininess of millet, with the moisture of vegetables, unlock the new way to eat millet ~】
And if you like to eat noodles, you may wish to change the noodles to soba noodles.
Soba noodles are known as the "king of grains", the glycemic index is still very low, which helps to balance and stabilize blood sugar, in addition, it is also the "first staple food" to lower blood pressure, which is a very good choice
Can cook noodle soup
【Appetizing spicy minced soba noodles】
You can also pair it with the same healthy yam to make a delicious pancake
【 Yam soba pancake 】
If you are a rice lover, it doesn't matter, the master also has a housekeeper's "slimming porridge"
！ Yes, I was also the first to hear that drinking porridge can lose weight
【Fish fillet slimming porridge】
Summer appetite is not good, like to drink porridge friends, you can also try to use oatmeal! The master is out of the horse, absolutely subverting your understanding of porridge~
【Tomato egg oatmeal】
These staple foods, easy to make, delicious to eat, are simply the best choice for fat loss!
Meat meat meat!
Be sure to supplement with adequate amounts of protein
Who says you can't eat meat to lose weight? Who says there is no oil and water in a slimming meal?
It should be known that protein is also an indispensable nutrient for the body, which can provide amino acid raw materials for muscles, help muscle synthesis, and prevent muscle breakdown.
【 Low carbon water seafood platter 】
【Water is hot and carefully seasoned, it is really low-fat and delicious~】
Therefore, even during weight loss, the daily protein supplement can not be less than 70g.
However, the protein content of different ingredients is different, and we try to choose high-quality high-protein foods, such as chicken breast, eggs, tuna, milk, dairy products, shrimp and crabs.
Try to use the method of steaming and boiling, you can control the calories of the ingredients, while ensuring that the nutrition is not destroyed, but also reduce the chance of overeating, improve the speed of weight loss.
【Chicken breast and egg tart】
[Add broccoli and onions, eat meat without meat, mouth water moist]
chicken breast
Among the healthy foods that dominate the weight loss world, chicken breast is the most loved.
【Fat Reduction Spice Chicken Breast Macaroni】
Learn this chicken breast, not only can you eat it alone, you can also adjust it to a different fat reduction meal. For example, Guan Xiaotong's lettuce sandwich, which is sandwiched with chicken breast, poached eggs and shrimp, is a delicious low-fat and nutritious meal.
shrimp
Shrimp meat is low in calories, high in protein content, simple in practice, can be eaten with boiling water, and the method is simple and fast! More importantly, the price of shrimp is not low, peeling up trouble, so, not easy to eat more!
【Shrimp leek white fungus】
Beef:
Beef is an excellent high-protein food. It is recommended that you can choose less oil philippy, filet is the meat on the beef loin, this part has less exercise, the meat is the softest and most tender and delicious, and the oil content is low.
There are also beef tenderloin, beef tendons, and beef tendons, all of which are relatively low-calorie parts, which are more suitable for small partners who want to eat as a diet meal
【Filet Steak】
[The fitness meal that Old Zhan made for the fitness coach was too difficult for him]
By the way, to supplement protein, nature is inseparable from a magical ingredient!
You know, for a long time, the non-chicken breast and beef that have sat on the protein throne are the only ones. However, "eating meat is not as good as eating beans", the star ingredient that spans the nutrition and fat reduction worlds, chickpeas, can easily match the two elders.
【High Protein Bean Rice】
vegetable
Eat more high-fiber vegetables
Finally, it comes to the protagonist of the diet meal: vegetables!
【Chicken Breast Quinoa Salad】
We need to eat more different kinds of vegetables to supplement the various vitamins and minerals needed by the body, promote intestinal peristalsis, and prevent constipation.
The calories of many vegetables are very low, such as radish, winter melon, celery, bitter melon, broccoli, cucumber, tomato, cabbage, cabbage and other foods, which can not only enhance satiety, but also prevent the phenomenon of excessive calorie intake, which is definitely a good helper on our weight loss road!
【Cucumber cold noodles】
celery
100g celery, only 16 kcal in calories. It is very low in calories and is well suited for diet meals. When eating celery, blanch the water and then fry, which can keep it crisp and cool, and avoid frying the old.
【High fiber celery medium roll】
king oyster mushroom
Mushrooms are high in nutrients, rich in protein and low in calories. Make your own plate at home, low salt and low fat, delicious and not long meat.
<h1 class="pgc-h-arrow-right" data-track="147"> 【Dried apricot abalone mushrooms】</h1>
collard
Kale is more well known in Western countries, known as the "new beef", "green queen" and "nutrition empire". It is fully nutritious, rich in vitamin C and vitamin A, and has been able to inhibit the proliferation of cancer cells indole-3-methanol and sulforaphane.
<h1 class="pgc-h-arrow-right" data-track="152" >【Salted ham mixed with kale】</h1>
Konjac
To ask what food is the least meaty, it is estimated that many friends will recommend konjac. Konjac itself is very low in calories, and after absorbing water and expanding, it can occupy the space of the stomach and increase the feeling of fullness, and small partners who like the taste of QQ bombs can try Oh ~
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Finally, put a big move...
Eat three meals regularly, chew carefully and swallow slowly
If we want to develop a healthy stomach and develop a lean physique, we must usually eat three meals regularly, and give the body the memory of regular eating, so that the body can maintain a high metabolic operation level, rather than desperately hoarding calories every time we eat.
In addition, chewing slowly is the main way to control the amount of food, because it takes about 20 minutes for the body to receive the satiety signal, and the eating speed is too fast, it is easy to eat the stomach and intestines, and then feel full
Friendly tips: Although the ingredients are good, we must also pay attention to nutritional balance, and we must consume an appropriate amount of Oh ~