A complete collection of healthy recipes and weight loss methods

The essence of healthy diet to lose weight is to create a reasonable calorie gap of 300-500 calories in the daily diet, while ensuring adequate intake of protein, dietary fiber, and micronutrients. There is no need to go on an extreme diet or completely give up your favorite foods. People with different eating habits can find an adapted plan that can be adhered to for a long time, and there is a high probability that there will be no side effects such as rebound, aunt disorder, and hair loss.

In the past two years, my friends who were new to weight loss almost all fell into the same trap: they ate boiled chicken breasts and boiled broccoli every meal until their faces turned green. They starved themselves to death and lost 8 pounds in half a month. After returning to a normal diet, they regained 10 pounds in half a month. They also suffered hair loss and postponed their aunt's health. This is purely putting the cart before the horse. In fact, the current mainstream healthy weight loss diet model is not as anti-human as everyone thinks, and people with different needs can find comfortable choices.

If you usually have bland tastes and are willing to spend more on food, the Mediterranean diet, which has been rated the best dietary pattern by USNews for 10 consecutive years, is definitely your first choice. There is no need to count calories until you get a headache. Eat more deep-sea fish, whole grains, fresh fruits and vegetables, use olive oil for cooking instead of ordinary salad oil, drink a small cup of sugar-free Greek yogurt every day, and eat nuts two or three times a week. I had a colleague from the coast who ate like this. She already loved seafood, so she didn’t have to go hungry. She lost 12 pounds in three months, and her blood fat dropped a lot during the physical examination. The only drawback is that the cost is a bit high. If ordinary office workers only eat salmon and virgin olive oil every day, their wallets will really be a little pinched.

But if you work 996 every day, it’s already 8 o’clock when you get home from get off work, and you have no time to think about olive oil or deep-sea fish, then a high-protein and moderate-carb diet may be more suitable for your rhythm. This model is actually quite controversial: those who support it believe that it can quickly improve insulin sensitivity, fall off the scale quickly, and make you less hungry. ； The opposing faction says that long-term carbohydrate intake of less than 100g per day will affect female endocrine and brain energy supply, and the gain will outweigh the loss. My best friend who works in operations is in the middle. She makes meals every day by frying an egg in the morning, adding two pieces of ready-to-eat chicken breasts, a fistful of brown rice, and blanching a small green vegetable. When she gets hungry in the afternoon, she eats a protein bar. She keeps her carbohydrates to about 120g per day. She has lost 8 pounds in a month without any discomfort. But if you have a physique that cannot live without two bowls of white rice at a time, I advise you not to engage in this pattern. If you try hard, you will most likely not be able to survive a week, and you will be prone to retaliatory overeating.

Of course, there must be many people who are serious lovers of staple food. It would be extremely difficult for you to give up rice and noodles. In this case, just follow the CRD energy-limited balanced diet officially recommended by the Chinese Nutrition Society. There is no need to give up staple foods at all. Just replace half of the white rice and white noodles with whole grains such as oats, brown rice, and sweet potatoes. Eat each meal according to the ratio of "one punch of staple food + one palm of lean meat + two punches of green leafy vegetables." You can easily create a calorie gap by replacing your favorite milk tea with three-thirds of sugar and adding one less spoon of oil when cooking. My mother used this method last year. She has been used to eating rice and noodles all her life, and it was impossible for her not to eat staple food. So she replaced the white rice at night with steamed corn, and ate an extra plate of fried vegetables every day. In half a year, she lost 20 pounds, and her previously high blood pressure was stabilized. The only problem is that the weight falls slowly. The number on the scale may not move in the first half of the month. People who are eager to see results can easily give up halfway.

Don't believe the mythical "negative calorie foods" posted on the Internet. It's all nonsense that eating celery and broccoli will make you lose weight. These foods are just low in calories, and the calories consumed to digest them are negligible. There is also an IQ tax on weight loss with fruit and vegetable juices. When juicing, all dietary fiber is filtered out. One cup of juice will raise blood sugar faster than cola. Drinking too much will make you gain weight.

There have been two extreme cases of not eating after lunch lately. There are two extreme cases around me: a senior sister who is a high school teacher goes to bed at 10 a.m. and wakes up at 6 a.m. every day. She insists on not eating after noon for half a year. She has lost 16 pounds and has no problems with her physical examination.； Another junior student who works in the Internet industry stayed up until 1 o'clock every day and refused to eat dinner. In the end, he was so hungry that he ended up in the hospital with a gastric ulcer. To put it bluntly, there is no right or wrong way to this method. It all depends on whether it suits your own work and rest schedule. If you stay up until 12 o'clock every day and feel hungry at 10 o'clock in the evening, then it is better to eat a boiled egg or two small tomatoes. It is worse than being hungry to the point of insomnia.

To be honest, in the five years I have been doing nutrition consulting, I have seen too many people ask me for a "universal weight loss recipe", but there is really no recipe that is one-size-fits-all. If you like to eat meat, choose the high-protein mode, if you like to eat staple food, choose CRD, and if you have more time, follow the Mediterranean diet. Even if you have to eat hot pot milk tea twice a week, you can still lose weight as long as your overall calories are controlled. Losing weight is never about being an ascetic. A method that can make you happily eat for half a year and still keep your weight off is a good method that is really suitable for you.