A complete collection of healthy recipes for weight loss

There is no "universal weight loss diet" that can be applied to everyone. There are only two core standards for a truly effective healthy weight loss diet - creating a reasonable calorie gap of 300 to 500 calories a day, while ensuring adequate intake of protein, dietary fiber, high-quality fats, and carbohydrates. A recipe that is so hungry that you feel dizzy, lose your hair, or your aunt runs away will not be used even if you drop the scale.

Two years ago, I followed the so-called "lose ten pounds in seven days" cucumber and egg method. On the third day when I was rushing to the subway during the morning rush hour, my vision went dark and I almost fell. I weighed myself and indeed lost 4 pounds. However, I gained back 3 pounds the same day I resumed eating normally. Half a month later, I was still 2 pounds heavier than before. After stepping on that pitfall, I realized that those recipes that make you so painful that you can't stick to it for two weeks are all IQ taxes.

The mainstream weight loss diet plans on the market now have their own audiences. There is no absolute good or bad. It just depends on whether they are suitable for you. Most of the friends who exercise around me are fans of low-carb diets. They reduce the proportion of daily carbohydrates to less than 30%. They use avocados and plain nuts to supplement high-quality fats. They rely on chicken breasts, fish and shrimp, and low-fat milk for protein. The advantage of eating low-GI coarse grains such as oatmeal, quinoa, and sweet potatoes is that you feel full and you won't have to rummage through the cabinets looking for snacks just two hours after eating. It is suitable for people who usually like to eat meat, do not like to eat refined rice and noodles, and do not have hypoglycemia problems. But here’s a warning. Don’t try the ketogenic diet that completely cuts off carbs. In order to lose weight quickly for wedding photos, a former colleague searched for ketogenic recipes and ate them for half a month. It’s not a joke that he ended up in the hospital due to ketoacidosis. If you want to try it, you must first find a professional nutritionist to evaluate your physical condition.

If you usually like to eat everything, can't control your mouth and are afraid of being hungry, the Mediterranean diet is most likely the option that is least likely to rebound. My mother followed a nutritionist in the community for three months last year, and she lost 12 pounds without even a single meal. The core is to eat more deep-sea fish, fresh fruits and vegetables, replace ordinary soybean oil with olive oil, and replace refined rice and white flour with whole grains. You can eat red meat two or three times a week, and you are even allowed to drink a small glass of red wine occasionally. The disadvantage is that the weight loss is slow, and you may only lose 2 or 3 pounds in the first month. But it has a regulating effect on blood lipids and blood pressure. It is definitely the first choice for middle-aged and elderly people and people with underlying diseases to lose weight.

There are also many friends who run marathons and maintain high-intensity exercise all year round. They eat a low-fat and high-carbohydrate diet, with the proportion of carbohydrates reaching about 60%. The fat should be controlled to less than 20% of the total calories, and the protein should be 1.2~1.6g per kilogram of body weight. This This way of eating will not cause fatigue during exercise, and most of the fat will be lost but not muscle. It is suitable for people who exercise more than three times a week and have a relatively large amount of exercise. If you usually sit for a long time and lie flat every day, and cannot move once a week, you will most likely lose weight slowly or even gain weight after eating this way.

In fact, there is no need to memorize those meal preparation formulas that are accurate to the gram. Just use the ordinary bowl you usually eat in: the amount of a meal is "one punch of staple food + two punches of vegetables + one palm-sized protein + one thumb's worth of fat." Ingredients with high starch content such as potatoes, yams, and lotus roots should be considered staple foods, and don't eat them as dishes. I usually bring meals to work in 5 minutes: steam a fist-sized sweet potato in the morning, boil two eggs, grab a handful of cherry tomatoes, blanch half a head of broccoli, drizzle with a spoonful of olive oil and sprinkle with some black pepper. It only weighs 300 calories, and I won’t be hungry until two o’clock in the afternoon.

Don't believe the nonsense that "you must eat boiled vegetables to lose weight". I tried eating boiled chicken breasts for a week. When I saw the fried chicken stall on the roadside on my way to get off work, my eyes turned green. I couldn't help but eat a barbecue on the weekend and gained 3 pounds. On the contrary, I usually put two less spoons of oil in cooking and seasoned it with low-calorie seasonings such as light soy sauce, vinegar, millet chili, and minced garlic. I can persist for a much longer time. For those who say "fruit meal replacement can help you lose weight", try eating watermelon as a meal in the summer. Half a watermelon has 600 calories, which is higher than two bowls of white rice. On the contrary, the more you eat, the more you gain weight.

Occasionally, you don’t have to feel guilty when you have a dinner party with friends. Drink half a cup of warm water before eating, and eat two bites of vegetables. Try to choose steamed or grilled meat, avoid fried meat, and eat less or even no staple food. I had hot pot with my friends last month, specializing in hairy tripe, beef, and baby vegetables. I didn’t touch ramen or crispy pork. The next day I weighed myself and didn’t gain any weight at all.

To put it bluntly, weight loss recipes don’t have so many fancy rules. The ones that are suitable for you and can be eaten for three months without any pain are the best ones. Don’t ruin your body just to lose weight quickly. After all, we lose weight in order to wear nice little skirts, and we have to have the energy to go shopping, eat and dance, right?