Light diet a great diet will help you stay light
Reduce weight the commonest method is to go on a diet and motion, but go on a diet often can harm the body, changed go on a diet to reduce weight next light food reduces weight (a kind of very popular now reduce weight means), nevertheless a lot of people misunderstood the meaning of light food, think light food does not eat fat namely, eat vegetable fruit only, even seasoning does not put. Such light food seems to be good for health, but in fact, long-term adherence to this diet, the body will bring a lot of adverse effects.
Correct light food law reducing weight
Light food is not less oil and salt, but the principle of three low one high: low sugar, low fat, low salt, high fiber. Lettuce salad was first on the list, followed by soup. But light food does not represent MM to be able to eat drab food only, want to be balanced only, natural, delicate, low quantity of heat, the food that does not aggravate body burden can regard as light food material only.
Light food menu for you
Menu 1: energy light food menu
Staple food: 100g-150g coarse grain
Ingredients: cucumber, bitter chrysanthemum, purple cabbage, lettuce, sesame salad dressing, light soy sauce
Method: prepare the ingredients, put them in the brine for 10 minutes, then rinse them with cold water, drain the water, cut the vegetables into slices, add in the salad dressing, light soy sauce, balsamic vinegar, and mix them thoroughly.
Menu 2: four-color nutrition light food menu
The daily menu includes “ Red, purple, orange, green. Four-color nutrient food, such as red solanin (e.g. tomato, pink grapefruit, watermelon, etc.), purple anthocyanin (e.g. blueberry, cherry, etc.), orange carotene (e.g. carrot, pumpkin, etc.), green chlorophyll (e.g. spinach, cauliflower, asparagus, etc.).
Menu 3: light Chinese food menu
Although the traditional Chinese food is delicious but greasy, the taste is also overweight, but in accordance with the. Steaming, vegetables, fruits ” Three principles, Chinese food can also do light menu.
Steaming & ndash; & ndash; Namely, & other Steamed & throughout; Refers to the cooking method of steaming instead of frying and frying so as to reduce fat intake.
Height & ndash; & ndash; Namely, & other Vegetables & throughout; , but want to use water to boil, cold mix means edible, can enjoy vegetable original flavor already, still can retain the nutrient in vegetable.
Solid & ndash; & ndash; Namely, & other Fruit & throughout; Make sure you eat at least 2-3 servings of fruit a day.
1, light food is full (stomach has not felt full, but the enthusiasm for food has declined, active eating speed is also significantly slower. It’s also customary to want to eat more, but if you remove the food and change the subject, you’ll soon forget about the food.
2, healthy people choose 1 to 2 days a week for light food, and overweight and obese people can be appropriately increased to 3 to 4 days, but it is not recommended to eat light food every day.
Common misconceptions about light eating
Anyway vegetable quantity of heat is low eat however you like. & ndash; Vegetables are also rich in sugar root vegetables, calories as fat
Many friends think that vegetarian food is not high in calories, in fact, many vegetarian food are rich in sugar root food materials, the calories are very surprising. So hold your mouth while eating a vegetarian diet. Vegetarianism is not the most nutritious and balanced way of eating.
You don’t care how you cook as long as it’s fruits and vegetables. & ndash; Flavoring with high oil and salt will greatly increase the calories
Most vegetarian dishes are naturally light, so many vegetarian restaurants will add a lot of sugar, salt, monosodium glutamate and other seasonings when cooking, or adopt the method of high oil and quick fry, resulting in excessive amount of fat and salt intake.
Light food is diet, meat is taboo. & ndash; Failure to maintain a normal diet is more likely to lead to obesity
Light food pursues is low quantity of heat principle, advocate eat less, below the premise that assures normal prandial structure and certain quantity of heat, choose the food with satiety strong feeling as far as possible, this is not equal to be on a diet.
And, the recipe of light food creed arrangement, below the quota of quantity of heat and adipose the utmost ensures sufficient absorb all sorts of nutrition element, include high grade protein. So meat, which is shunned in ordinary diets, is not banned by minimalism.
Correct light food law reducing weight
& other; Light throughout the food &; Advocate delicate and balanced, natural and healthy the food that does not have a burden, advocate to eat 78 minutes full, be far from excitant food, use seasoning less, multi-purpose a few natural food material.
Light food is not less salt and less oil, but more attention to the diversity of nutrients and food materials. Vegetable fruit wants to eat more, but often also should eat milk kind, legume and fish, fowl, egg, lean meat to wait for compendious protein, additional, staple food basically is given priority to with cereal and coarse grain. When choosing food material above all, should accord with 3 low one tall principle: low candy, low fat, low salt, tall fiber.
Light diet nutrient recommendation
In the list of nutrients in light diet, dietary fiber is absolutely the first! Dietary fiber basically exists in vegetable and coarsely processed cereal, conduce to gastric bowel path peristalsis not only, benefit at toxin eduction, still can slow the absorption of candy, benefit at reducing weight thin body.
In the daily intake of human body, in addition to the necessary carbohydrates and vitamins to maintain life, protein can bring more satiety, so eating some meat is an important part of light food. Eat full below fewest quantity of heat only, just took the first step of reducing weight truly.
Light body? Eat more of these vegetables!
Tomato: the eggplant red element that contains in tomato, food fiber can reduce cholesterol, let blood become limpid, quicken metabolism. However, in order to achieve better weight loss effect, “ Mix with sugar ” It’s best not to do that.
Celery: celery is rich in a lot of crude fiber, potassium, vitamin B2 wait for an ingredient, often eat can eliminate the potassium sodium unbalance that day heat loses water to cause more not only, still can eliminate constipation, reduce weight!
The light food doctrine fine food heart water recommendation
Vitamin C is great for boosting immunity and fighting colds. Citrus fruits are rich in vitamin C and provide a fair amount of carotene and minerals such as potassium, calcium and iron. And kiwi vitamin C content is among the best in the fruit, a kiwi can provide a person daily vitamin C demand more than twice, known as. King of dimension C ” .
Fresh salmon cake
As a light meal before the salmon cake, adhering to the tradition of low fat and high protein. Fresh smoked salmon is used to make fish puree, which is placed in a small delicate bottle. It is served with a baked crispy bread stick and served with a delicate and fragrant arugula.
How many light meals a week?
To light food creed, go to work commonly white-collar race suits very much. Healthy people should choose to eat light food 1 to 2 days a week, while overweight and obese people can increase to 3 to 4 days, but it is not recommended to eat light food every day.
Light food with moderate intensity exercise better
It is better to cooperate with light food at the same time. Light throughout the food &; During the moderate intensity of exercise, if the exercise is too intense, easy to lead to hypoglycemia. In addition can draw lessons from the experience of some people who lose weight, such as before eating soup easy to produce a sense of fullness; Eat slowly and chew slowly. Because satiety is delayed in communicating to the human brain when eating, eating too fast can lead to overeating.