Fitness Together

Choose one

Corn steamed buns + cold kelp shreds + steamed fish (soup before meal)

Choice 2

Two rice + beef stew with tomatoes + cold spinach (soup before meal)

Choose three

Multigrain steamed buns + cold cucumber + kung pao chicken (soup before meal)

Choose four

Fresh corn + millet porridge + cold lettuce + green pepper tofu skin (soup before meal)

Choose five

Sweet potato + millet porridge + cold tomatoes + shrimp stewed tofu (soup before meal)

Choose six

Whole wheat steamed buns + cold shredded tofu + stir-fried broccoli (soup before meal)

Principle 4: The secret to eating full easily—eat slowly

The time it takes for the human brain to respond to food satisfaction varies depending on the body's constitution. It takes about 12 minutes for a thin person and about 20 minutes for a fat person. "Eating slowly" ensures that your brain has enough time to feel satisfied with the food, thereby avoiding overeating. Remember, usually, you can reduce the amount of food you eat by 15% to create a feeling of fullness after a quick meal. Over time, this will turn into a significant weight loss effect. !

Principle 5: Let your eyes deceive your "stomach" - pay attention to the volume of food, not just the weight!

A certain volume and quantity of food can reduce psychological stress, hunger and fear. While reducing high-sugar, high-fat, and high-calorie foods, you can increase beans, soy products, roots (such as radish, celery, cabbage, rape, etc.) and melon vegetables (such as winter melon, bitter melon, zucchini, etc.) Foods rich in crude fiber, large in size, low in calories, and highly satiating.

Principle 6: Uncover the deception of drinks—Be discerning about drinks

Water or tea should be your first choice. Order a glass of water or tea in front of you and drink some if you have the chance. Sugary drinks are not low in calories. 500 ml of carbonated drinks or juice is equivalent to the calories of 4 taels of rice! Try to avoid alcoholic beverages such as beer, etc. Remember that alcohol has almost twice the calories of sugar. If not controlled, it may be the culprit for your delayed fitness results!

Principle 7: Learn to waste a little—just leave it if you don’t want to eat it!

It doesn’t matter if there is some food left on the plate. If you don’t want to feel like a stuffed duck after finishing a meal, wait until you are seven or eight times full. When the time comes, please put down your chopsticks calmly, and you will achieve a lot of results in losing weight!

2. Dinner dinner

Nowadays, due to work needs, everyone inevitably needs to have social events. Social meals are high in fat, high in calories and require a lot of drinking. Many nutritionists call them "chronic suicide". ". If you eat a lot of social meals, you must know the following ordering skills. You must know that the fat intake of the same food will vary greatly if you choose different cooking methods. For the same type of food, learn to choose low-calorie options. You can greatly reduce your caloric intake! So, what issues should be paid attention to when ordering food for a general "social dinner"? What is the most reasonable combination?

Smart ordering and drinking when socializing is a key to maintaining good health. The following principles should be followed:

Principle 1: Order in the order of soup - health porridge - vegetables - meat

You should eat easily digestible things first on the table, soup - health porridge - vegetables - meat, the ratio of meat and vegetables is 1:3, one mouthful of meat and three mouthfuls of vegetables. In this way, vegetables The cellulose in it surrounds excess fat and toxins and excretes them from the body, maintaining the acid-base balance in the body. Bean sprouts, lotus roots, and Chinese cabbage are all high-fiber foods.

Principle 2: For more than half of the dishes, choose light and low-oil cooking methods such as cold salad, steaming, and boiling, and order no or less fried dishes

Try to order some cold dishes (such as pickled beef, cold tofu, cold shredded vegetables, cold cucumbers, mixed vegetables, etc.), vegetable soups (kelp tofu soup, pumpkin soup, winter melon and egg soup, etc.) , health-preserving porridge (such as preserved egg and pork liver porridge, eight-treasure porridge, mung bean and kelp porridge, lotus leaf porridge, etc.). Remember to eat less pork with high fat content and more fish, shrimp, rabbit meat, tofu, etc. that are high in protein and easy to digest. In addition, use soup instead of high-sugar carbonated drinks such as Coke and Sprite.

Principle 3: Drink in moderation and sober up in time after drinking

Drinking is inevitable when eating "social dinners". If you drink too much, you will easily get drunk, which may even cause symptoms such as dizziness and vomiting. Your head will even hurt when you wake up the next day. Taking care of yourself before and after drinking is very necessary. We all know that alcohol causes great damage to the liver and gastric mucosa. Reasonable dietary prevention can reduce the damage of alcohol to the liver and stomach.

First of all, the meal before drinking is supplemented with complex vitamins A, C, E, and B. The B vitamins can help the liver detoxify. Drinking some protein-rich soy milk, tofu, egg and jujube soup, eight-treasure porridge, etc. before meals can reduce the damage of alcohol to the gastric mucosa. Liver puree radish porridge, cold tomato salad, sesame paste, oatmeal porridge, etc. are all foods rich in vitamins A, C, E, and B. Eating some before drinking can help the liver detoxify.

Secondly, drinking should be limited. A small amount of wine can promote gastric juice secretion, help digestion, and promote blood circulation. Generally, red wine is the most suitable.

Thirdly, after being drunk, you should drink more fruit juice, vegetable juice, honey water, yogurt, mung bean soup, vinegar, rice soup, and eat some watermelon, grapes, tomatoes, etc., which are not only rich in vitamins and minerals, but also can replenish the body's losses. Moisture is very helpful for sobering up. But avoid using strong tea to relieve hangover. Drinking the two together will not only damage the heart and kidneys, but also cause great damage to the brain.

Finally, if you have a headache after sobering up the next day, you can drink some honey water, eat some bananas, soft and easy-to-digest bread, porridge, fresh fruits, soy milk, and avoid eating high-salt, high-fat, fried or baked foods.

Nutritionist recommended social menu

Cold dishes: Fruit and vegetable salad Sauced beef Spinach and peanuts Cold salad

Soup: Kelp and Tofu Soup

Hot dishes: Tofu meatballs Cumin mutton Steamed Wuchang fish Beef fillet with lettuce in oyster sauce Celery and lily, steamed yam and taro, boiled shrimp and steamed oysters

Staple food: mung bean and kelp porridge

Dessert: waxy corn, steamed taro

Beverages and wine: Tieguanyin, chrysanthemum tea, red wine

3. On a business trip

Whether you love it or hate it, when you regularly travel for work, in addition to making work plans in advance, you also need to make your own diet and exercise plans in advance. Because it is often easy to adhere to a healthy lifestyle when you are at home. Once you go out of town, if you do not pay attention and control, it is very easy to greatly reduce the hard-won weight loss results.

Breakfast

When you are on a business trip, most hotels will provide a buffet breakfast, and the variety will be rich. You can take 20-30 minutes to enjoy the food in your hands. A healthy breakfast buffet might be a great way to sample local specialties. The biggest temptation and danger is accidentally overeating—and this is really the biggest drawback of buffets. It doesn’t matter, let’s choose together according to the breakfast matching formula in the FINE diet.