Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 17 Eating science is the first condition for weight loss (2)
(5) Choose grilled fish rather than boiled fish: excess fat will be consumed when grilling fish, and there is no need to use as many seasonings as boiled fish.

9. How to eat vegetable food
(1) Reduce the amount of oil used in cooking
Sauteing vegetables rich in vitamin A in oil works well, but makes it a high-calorie food, so be careful.Therefore, stir-fry on an iron pan with a small amount of oil.

(2) Do not dip the flour too thickly when frying

When frying carrots or burdock, dip them in a little flour and fry them at a low temperature to reduce the amount of oil absorbed.

(3) Reduce the use of seasoning

The seasoning is unassuming, but it contains extremely high calories.

(4) Reduce the consumption of salad dressing

Lettuce salad is delicious, but if you put too much salad dressing on it, you will lose weight because salad dressing is a high-calorie food.

Energy table of hot vegetables (1 grams for 70 person)

(5) Eat hot vegetables

Eating lettuce or salad made of lettuce is not as good as eating blanched spinach or rapeseed, because it can help to absorb more vitamins and minerals, and contains less calories (see Table 6-9).

10. How to eat fried food calories

Fried food is the food that uses the most oil in many dishes.

Those who like to eat tempura, deep-fried food and dry-fried food (not wrapped in flour) need to pay special attention to cooking methods in order to reduce calories.

(1) Change the heat by cooking method
Even if the same material is fried, the heat will completely change due to different frying methods (see Table 6-10).

Table 6-10 Energy Contained in Different Methods of Fried Chicken

Cooking method (chicken
Oil absorption (g)
Energy (kJ)
Chicken directly fried
dry fried chicken
Chicken Tempura

fried chicken
(2) Thin the flour layer on the outside
The calories contained in fried foods are completely different due to the thickness of the outer flour layer (Table 6-11).

Table 6-11 Energy Contained in Dry Frying of Different Flour

amount of flour
Oil absorption (g)
Energy (kJ)
normal amount

Properly dust off the flour
Stain a lot
(3) Change the cut of meat to reduce the heat
The same amount of meat will increase the surface area due to cutting into small pieces, and correspondingly increase the amount of flour, eggs or bread flour that is coated, thereby increasing the oil absorption.

[-]. Biological clock of weight loss diet

1. Key points of four seasons slimming diet

Spring: Eat more fresh green vegetables, which can help the stomach to better remove garbage from the body.

Summer: Eat more vegetable salads, fruit salads, steamed fish and fresh fruits to keep your body "refreshing".

Autumn: Eat more pumpkins, which are rich in nutrients, which can not only enhance the body's immunity, but also make the skin plump.

Winter: eat more root vegetables, cereals and seaweed foods.In the process of cooking, add condiments that can make the body warm, such as ginger, cloves, cinnamon, and chili.

2. Meal schedule for a week

Eggs are the main food for three meals a day, with vegetables and fruits, a small amount of toast and coffee drinks. You can lose 5KG in a week. There is no limit to the amount of eggs on the first day. After that, eat three times a day. If you have high cholesterol, you can only eat Protein, protein can be replaced by tofu, if you need more water for the next day.This method is effective for two weeks.5KG per week and 10KG for two weeks.No further after two weeks.

Vegetable oil can be used for salad, if there is no lamb, beef can be used instead.Eat tomatoes when not enough.

Egg yolk contains lecithin, which is an emulsifier, which can emulsify fat and cholesterol into tiny particles, which can be used by the body after being excreted from blood vessels.Eggs can also increase high-density lipoprotein in the blood and protect blood vessels from hardening.From this point of view, the egg weight loss method has a scientific basis, and it is also an effective and practical weight loss method through practice.When the weight reaches the standard, and then make the energy consumption and energy consumption balance, you can make the slimming effect lasting.

recipe
Monday
Breakfast: boiled eggs (unlimited), toast (unlimited), grape fruit, coffee (unsweetened milk
Lunch: boiled eggs, toast, coffee

Dinner: boiled eggs, green salad, pickles, coffee

Tuesday

Breakfast: one boiled egg, toast, grape fruit, coffee

Lunch: two boiled eggs, coffee, grape fruit
Dinner: Steak, tomato-based cold salad, pickles, coffee

星期三

Breakfast: one boiled egg, grape fruit, coffee

Lunch: vegetable salad, tomato, grape fruit, coffee

Dinner: two boiled eggs, mutton, tomato-based vegetable salad, kimchi, coffee
Thursday

Breakfast: one boiled egg, grape fruit, coffee

Lunch: vegetable salad, tomato, grape fruit, coffee

Dinner: two boiled eggs, cheese, spinach, coffee

Friday

Breakfast: one boiled egg, grapes, tomatoes, coffee

Lunch: two boiled eggs, spinach, tomato, coffee
Dinner: sea fish, green salad, toast, coffee

Saturday

Breakfast: one boiled egg, grape fruit, coffee

Lunch: fruit salad, two eggs
Dinner: beef steak, tomato-based green salad, coffee

Sunday

Breakfast: one boiled egg, grape fruit, coffee

Lunch: roast chicken, tomatoes, grapes, coffee

Dinner: vegetable soup, cabbage, grape fruit, vegetable salad, mainly tomatoes

4. Daily Meal Arrangement

Get up every morning, the first thing is to drink a large glass of light honey water.Note that honey should be completely liquid without crystals, and lighter in color.Honey water should not be too sweet, and a light sweetness is the most appropriate.This can moisturize the body, prevent constipation, and maintain the voice.Then it is best to drink a glass of boiled water and continue to flush the stomach.

The second thing is to drink a large cup of yogurt (about 200 ml), and then eat a piece of whole wheat bread and a bowl of oatmeal.Of course you can buy low-sugar yogurt or low-fat yogurt (fat content 1.0~1.5%).If not, it's okay to use plain yogurt with >2.3% protein.Be careful not to buy protein content > 1.0%, that is not real yogurt.

Note that it is best to take the yogurt out of the refrigerator an hour in advance to warm it.

10 am If you are hungry, you can eat a small fruit, such as kiwi, nectarine, orange, etc. or half an apple, or a small handful of dried fruit such as raisins.

If you feel very hungry at noon, drink a bowl of soup, eat a few mouthfuls of porridge or two biscuits first.Then drink 1 cup of yogurt.For a small cup of yogurt (125ml), just drink two cups.Then eat 100 grams of chicken/beef and mutton/fish/offal/blood.These things mainly supplement iron.Plus a plate of vegetables, small tomatoes/big tomatoes/lettuce etc. without cooked vegetables.Drink two cups of oolong tea after meals to help digestion.

Another cup of yogurt when you're hungry at 4pm.

Drink a glass of water or soup before meals in the evening, and then eat a plate of green leafy vegetables.Put it in the soup and cook it with chicken essence, or add a few drops of sesame oil and mix it cold.Then eat a cup of yogurt like noon.Note that if you are too hungry, you cannot drink yogurt directly. You should drink soup or eat some vegetables to prevent excessive acidity in the stomach.You can drink oolong tea after meals, but if you can't sleep after drinking oolong tea, drink chrysanthemum tea.

Drink a total of about 800ml of yogurt a day, plus 50g of grain, 100g of meat/fish, 400g of vegetables, and 100g of fruit.Energy 1000~1200 kcal throughout the day, 65~70 grams of protein, and more than 3000 ml of water. It is very safe and can last for a month.If you eat sugar-free yogurt, you can eat more fruit. (Too low carb and prone to rebound!

It is recommended to add a multi-nutrient pill after breakfast every day, which can improve physical strength.

6. The best time for office coffee to lose weight

As a member of the OL, you should not be unfamiliar with the coffee culture
(1) The best time for office coffee to lose weight

Within 30 minutes to 1 hour after lunch, enjoy a cup of strong unsweetened and mate coffee, which helps digestion after meals and promotes fat burning.

Before get off work, drink another cup of coffee and go with the walk.

(2) Tips for slimming down with coffee
Do not add sugar: If you are not used to the bitter taste of coffee, you can add a little milk, but do not add sugar, because sugar will hinder the decomposition of fat.

Hot coffee is more effective than iced coffee: Hot coffee can help you burn calories faster.

Lightly roasted coffee is the most effective: Coffee with a high roasting temperature has a strong taste, but it contains less caffeine, which is not conducive to weight loss, while American coffee with a lighter taste is more beneficial to weight loss.

Five, slimming food tips
What should I do if I want to eat delicious food without gaining weight?Experts pointed out that protein, carbohydrates and fat are equally important to health, and they are indispensable. The key lies in the clever combination, that is, combining fat-rich foods with legumes and vegetables, and avoiding carbohydrate-rich foods such as rice, noodles, and potatoes. Same food.In this way, it can not only increase nutrient intake, but also help to lose weight.The following tips can help you achieve your goals, but remember: exercise is indispensable.

1. Finely bite nuts

With 170 calories and [-] grams of fat per ounce, nuts sound like a slimming killer.But nutrient-packed nuts are more filling than low-fat snacks like cheese and crackers, according to a study, and an ounce of nuts should be enough to satisfy hunger and prevent the urge to binge at dinner.

2. "Spicy" produces metabolism
The capsaicin contained in peppers is said to boost metabolism, help burn calories and lose weight.A British study found that people who added a teaspoon of chili paste or mustard to their meals consumed an average of 45 extra calories per day.Researchers estimate that spicy food can increase body temperature, thereby speeding up metabolism.

3. Apples suppress appetite

Apples are rich in pectin, a water-soluble fiber that can suppress appetite.Nutrition experts believe that pectin slows down the digestive process, resulting in longer-lasting feelings of fullness.

4. Sniff before eating

Taking a deep breath of something strong-smelling like mint, lemon, or lavender can help curb your appetite.Psychological experts say that smells and tastes are closely related to personal satisfaction, so you need to pay attention to which smells and tastes satisfy you, and then study how to get satisfaction without taking in a lot of calories.For example, if you love chocolate but are afraid of getting fat, avoid soufflé.

5. Chew sugar-free gum
According to a new study, chewing sugar-free gum can increase the metabolic rate by up to 20%, and people who chew gum consume 11 extra calories per hour than those who do not chew.What's more interesting is that if a person continued to chew gum every day for a year, they could lose about ten pounds of fat.

6, eat less and eat more

Eating small, frequent meals, or snacking every three to four hours, can help keep your body from getting too low on sugar.In addition, some data show that dividing the normal calorie intake over multiple times of the day can minimize the conversion of food calories into fat, thereby maintaining a lean body.Medical research has found that athletes who eat all day long have less body fat than those who eat a lot at dinner.In this regard, the doctor's explanation is that the amount of food that the human body can process at one time is limited, so if you eat a large amount at one time, the excess calories that cannot be consumed will be converted into fat.

7. Eat more fiber

High-fiber foods such as husks, wheat bread, cauliflower, fruits and beans have two functions: one is to wrap the stomach, and the other is to assist food peristalsis in the intestines and prevent the body from absorbing some calories.Therefore, you have to eat 13 to 35 grams per day, which will reduce about 90 calories, which is equivalent to losing five pounds of fat in half a year.

8. Choose fat wisely

According to the analysis of nutritionists, fats are divided into three categories: the first category can greatly increase the cholesterol content of the human body, including fats in various livestock meat and its products, butter and cheese; the second category has little effect on the cholesterol content of the human body, such as chicken, Eggs and crustacean fats; the third category is fats that lower cholesterol, such as olive oil, corn oil, and soybean oil.The latter two types of fat are the best choices.

9, may wish to eat cold

Hot food will increase the heat energy of the human body, while cold food must first be heated before it can enter the digestion process, thus consuming part of the heat energy.

10. Chew slowly

Chewing can consume a certain amount of heat.Eating the same kind or even the same amount of food, chewing slowly is more conducive to maintaining a moderate weight than wolfing down.Experiments have shown that after restricting the eating speed of obese people for 19 weeks, men lose 4000 grams and women lose 4500 grams.

11. Eat more and move more

Studies have shown that there is no difference between fat people and thin people at night, and the heat energy consumed is roughly equal.The key is that during the day, fat people have less activity, and the internal activities of the body tend to be slow, so that heat energy is accumulated and transferred to fat.

12. Get enough micronutrients
In recent years, scientists have discovered that obesity is related to the lack of certain trace elements, such as vitamin B1, B6 and niacin, which are "catalysts" for fat breakdown.Mineral elements such as calcium, iron, and zinc are also necessary substances for energy conversion in the body.They are mainly distributed in coarse grain wild vegetables, green vegetables and fruits, so the diet should be diversified, and the principle of combining meat and vegetables with both thickness and fineness should be adhered to.

13. Eating out skills

You must know that when eating salad, do not add salad dressing, add lemon juice or vinegar, if you do not like vinegar and other condiments, it is better to eat the original taste; when eating snacks or drinking coffee and tea, do not add sugar and milk or try to add only One of them; for things with thickening and sweet and sour, you can prepare a bowl of boiling water aside, filter the oil first, or prepare a napkin to absorb the oil.This reduces oil intake.

14. Diet focuses on quality rather than weight
The food choices of fat people and thin people are basically the same, the difference lies in the amount of intake at one time.Rather eat a piece of real brioche than fill yourself up with a slab of poor quality cake, this way you can satisfy your appetite with fewer calories.After a big meal, the key is what measures to take to deal with these excess food.When the appetite is hard to suppress, as long as you have [-] minutes to divert your attention, the desire to eat will gradually disappear.Or take a long walk after a meal to quickly digest the excess fat you eat.

(End of this chapter)