Is scientific weight loss useful? Scientific weight loss recipes

Nowadays, people are promoting scientific weight loss methods. What kind of weight loss method is this? Is it really effective? What recipes can be recommended for scientific weight loss?

If you want to lose weight scientifically and healthily, you should start from the following aspects

1. Have a regular work and rest schedule. Develop good habits. Irregular work and rest schedules can cause a series of adverse symptoms such as insomnia, forgetfulness, anxiety, and decreased immunity. People who stay up late like to eat supper at night, and eating after nine o'clock is easy to gain weight.

2. Develop good eating habits. First of all, you should have regular meals, a combination of meat and vegetables, and avoid overeating to ensure balanced and comprehensive nutrition. When eating, you should also pay attention to some small details, such as drinking soup before eating (drink soup before eating, no prescription is needed), not eating too fast, learning to chew slowly, etc., which can help lose weight to a certain extent.

The staple foods can be brown rice, multi-grain porridge, whole wheat bread, potatoes (purple sweet potatoes, sweet potatoes, yams, potatoes, etc.), pumpkins, etc. They can be simply cooked or made into pancakes, bread, and cakes.

It is best to boil the eggs or fry them without oil. You can also stir-fry them with other vegetables. Just pay attention to the amount of oil used.

You should consume 300g of dairy products every day, so a cup of milk (about 200g) for breakfast is a good choice. If you want lower calories, choose skimmed milk.

The daily intake of fruit should be 200-350g, and 100g of fruit can be consumed with breakfast.

Vegetables that can be eaten raw are best eaten raw as much as possible, as this will lower the calories and won't destroy the nutrients. Vegetables that cannot be eaten raw can be boiled or stir-fried.

If you want a richer breakfast, you can also eat some meat or nuts, just don't exceed the total amount. Click here to view the daily nutritional list.

Here are some fat-reducing breakfast combinations:

1. Skim milk, spinach with nuts, steamed sweet potato, boiled egg (about 388 calories)

Ingredients: 150g spinach, 100g sweet potato, 1 egg, 200g skim milk, 10g nuts, salt, soy sauce

step:

1. Steam the eggs and sweet potatoes until cooked. Cut the sweet potatoes into small pieces so they can cook faster. (You can use a steamer, rice cooker, or oven.)

2. Boil a pot of water to soften the spinach, rinse it with cold water, add salt and light soy sauce, mix well, and sprinkle with nuts.

2. Omelette, mixed cold dishes, skim milk (about 428 calories)

Ingredients: 200g skim milk, 1 egg, 30g flour, 30g cold water, 50g dried tofu, 80g cucumber, 20g carrot, 2g vegetable oil, 2g sesame oil, some coriander and shallot, salt, soy sauce

step:

1. Beat the eggs, add 30g flour and 30g cold water to make a uniform batter, then add some chopped green onions and salt, mix well and set aside.

2. Spray a little oil on the pan, pour in the egg batter and spread it flat, then heat over low heat until both sides are solidified and golden brown before serving. (This egg batter can make one large or two small egg pancakes)

3. Wash and grate the cucumber and carrot, chop the coriander, cut the dried tofu into strips and blanch them in hot water. Finally, add two drops of sesame oil, appropriate amount of light soy sauce and salt and mix well.

3. Whole wheat bread, scrambled eggs with okra, skim milk, grapes (about 466 calories)

Ingredients: 70g whole wheat bread, 1 egg, 100g okra, 200g skim milk, 150g grapes, 5g vegetable oil, salt

step:

1. You can buy whole wheat bread ready-made or make it yourself.

2. Rub the okra with salt to remove the fluff, then wash it with water, boil it in boiling water for two minutes, take it out, rinse it with cold water, and cut it into small pieces.

3. Beat the eggs, pour into the oil pan and fry until solidified (no more than 5g of oil), pour in the okra, stir-fry for two minutes, add a little salt and stir well before serving.

4. Wash the grapes and pour skim milk on them.

4. Egg and vegetable pizza, corn, and yogurt cup (about 450 calories)

Ingredients: 1 egg (64g in shell), 30g spinach, 20g carrots, 20g enoki mushrooms, 20g whole wheat flour (can be replaced with ordinary flour), 25g ham, about 2g corn oil, half a shallot, salt, black pepper, 100g homemade sugar-free yogurt, 50g cherries, 50g blueberries, 5g almonds, half a corn

step:

1. Wash all the vegetables, cut the spinach into small pieces, grate the carrots, tear the enoki mushrooms, chop the green onions, and cut the ham into small thin slices.

2. Beat the eggs, add whole wheat flour and mix into a uniform batter. Add a little salt and chives for seasoning.

3. Spray corn oil in a small pan (20cm in diameter) and heat over medium heat. Add spinach, carrots and enoki mushrooms and stir-fry for two minutes.

4. After the vegetables are fried and softened, spread them on the bottom of the pan. Pour the egg paste from step 2 evenly into the pan, spread it into a pancake shape, and sprinkle the ham slices on top. Cover the pan and simmer over low heat for about 3 minutes until the egg paste solidifies. Sprinkle some crushed black pepper on the pancake before serving.

5. Wash the cherries and blueberries, put a layer of fruit in a cup, cover with a layer of yogurt, and sprinkle some almonds on the top layer.

6. The corn can be cooked the night before or in the morning. Peel off the outermost thick skin of the corn, leaving the inner two thin skins, wash and put into the pot, add water to cover the surface of the corn, bring to a boil over high heat, cover with a lid and cook for about 20 minutes.

5. Bagel with shrimp burger and skim milk (about 391 calories)

Ingredients: 1 whole wheat bagel, 10g shrimp, 1 egg, lettuce, tomato, 200g skim milk, vegetable oil, salad dressing

step:

1. Bagels are made by yourself, each weighs about 80g. Eating one bagel in the morning will keep you from feeling hungry all morning. You can also use an equal amount of whole wheat bread instead.

2. Spray some vegetable oil in the pan and fry the eggs and shrimps.

3. Wash the lettuce and tomatoes, and cut the tomatoes into slices.

4. Cut the bagel in half and add lettuce, tomatoes, shrimp and salad dressing. (Salad dressing is high in calories, so use less and try to choose low-calorie brands.)

6. Skim milk, purple sweet potato egg rolls, braised beef, cherry tomatoes (about 399 calories)

Ingredients: 200g skim milk, 30g braised beef, 150g cherry tomatoes, 100g purple sweet potato, 1 egg, 20g whole wheat flour

practice:

1. Prepare the braised beef in advance, slice it, and wash the cherry tomatoes.

2. Steam the purple sweet potato, mash it, add 10g of milk and stir into purple sweet potato puree.

3. Beat the eggs and add whole wheat flour to make a batter. Preheat the pan over low heat, apply a layer of oil (if the pan is non-stick, you can also avoid applying oil), pour in the batter and spread it evenly, turn off the heat when the surface solidifies.

4. Turn the pancake over and place it on a cutting board until it is not too hot to touch. Spread the purple potato puree evenly on the pancake, roll it up and cut it into pieces. (Also apply a thin layer of purple potato puree on the edges, otherwise the edges of the pancake will not stick together well.)

Purple sweet potato omelet can be directly replaced with purple sweet potato and boiled eggs.

7. Skim milk, cabbage baked eggs, purple sweet potato glutinous rice cakes, lychees (about 373 calories)

Ingredients: 200g skim milk, 50g cabbage, 1 egg, 15g flour, 15g water, 120g purple sweet potato glutinous rice cake (can be replaced with 120g purple sweet potato), 5g vegetable oil, salt, black pepper

step:

1. Replace the purple sweet potato glutinous rice cakes with 120g steamed purple sweet potato.

2. Cut the cabbage into shreds, add 15g of flour and 15g of water, mix well, brush a thin layer of oil in the pot, turn on medium heat. Use chopsticks to pick up the shredded cabbage and arrange it into a hollow shape.

3. Brush a thin layer of oil in the pot and turn on medium heat. Use chopsticks to pick up the shredded cabbage and arrange it into a hollow shape in the middle. Pour a small amount of water into the pot, just enough to cover the bottom of the pot, turn down the heat, cover the pot and simmer for 8 minutes. It is ready to eat. If you like soft-boiled eggs, cook for a shorter time.

Remember to have breakfast once you get up in the morning. For breakfast, you can choose foods with high protein content, such as eggs, milk, sausages, soy milk, etc. The staple food is rich in carbohydrates. In addition, foods rich in vitamins such as fruit juice and vegetables can also be eaten in moderation. For lunch, it is best to eat some green leafy vegetables, fish and shrimp, lean meat, beans, or porridge or soup. If you are still a little hungry in the afternoon, you can eat some low-calorie fruits and vegetables. The best time for dinner is 1700 to 1900, when the calories consumed before going to bed will be consumed, which can not only remove fat, but also bring great benefits to the body.

How to make a scientific diet plan for weight loss? Change two meals to three meals, and add two more meals. Go to bed early and get up early. Eat breakfast before 8 am, around 12 pm, dinner from 5:30 to 6 pm, and go to bed before 11 pm. Although changing from two meals to three meals, this avoids the habit of eating snacks at ordinary times, and is always in a state of not being hungry, it is better to control appetite, and there is no reason to eat snacks that are easy to gain weight. The calories of the other three meals have not increased.