A complete collection of healthy recipes for weight loss

Create a reasonable calorie gap of 300-500 calories per day, and a balanced ratio of macronutrients (carbohydrates, proteins, fats), completely adapt to your eating habits and health foundation, and can be maintained for a long time without pain. Don’t believe in any general recipe that “loses 10 pounds in 7 days”. After copying it, most people will either be so hungry that they binge eat again, or their aunt will run away and lose their hair. It’s totally not worth the gain.

In the five or six years I have been doing nutrition consulting, I have seen too many people ask for "recipe templates" and then get stuck in the execution. Last week, a little girl who just entered college came to me and said that she had copied a carbon-free recipe from the Internet. On the third day, she squatted in front of the school convenience store and cried while eating whole-wheat bread. She said that she wanted to cry when she smelled the aroma of the hand cakes next door. Her menstruation was delayed for ten days, and she lost two pounds in total. It was a complete misery.

If you are an ordinary person who has no underlying diseases and is usually greedy, it is enough to give priority to a balanced diet without any fancy taboos. For example, if you are in a hurry in the morning, spread 10g of peanut butter on a whole-wheat bagel and add a fried egg, grab a handful of cherry tomatoes and eat on the go, or drink a bowl of sugar-free soy milk soaked in oats and add half a stick of corn. The calories are not much different. They are all qualified fat-reducing breakfasts, and you don’t have to stick to the gram scale. At noon, you can have one meat and two vegetables with a fistful of rice. For meat dishes, choose white meats such as fish, shrimp, and poultry, with the skin removed. For vegetarian dishes, don't choose those braised in oil or shredded. If you are afraid of being hungry at night, replace the rice with tubers such as steamed pumpkin or yam, add a cold dish or cook seaweed and egg drop soup, and you will not be hungry until you go to bed. The biggest advantage of this way of eating is that it has a high error tolerance. If I want to eat hot pot or barbecue this week, I will eat it at noon in advance. After eating, I will walk an extra 2,000 steps in the afternoon. I will make up for it by eating two less bites of staple food the next day. There is no such thing as "breaking merit". Several friends around me eat this way without suffering any trouble. They have lost more than ten kilograms in half a year and are maintaining it well now.

Of course, if you have a fat belly and get hungry easily after eating some rice and noodles, and if you have insulin resistance after a physical examination, the effect of a balanced meal may not be that good. You can try a low-carbohydrate diet. I used to have a male user in his 30s with fatty liver and abdominal obesity. He would feel hungry within two hours after eating half a bowl of rice. He couldn't help but reach for snacks. I adjusted him to limit carbohydrates to less than 100g per day. He basically relied on green leafy vegetables and a small amount of whole grains for energy. He eats 1.2-1.5g of protein per kilogram of body weight and supplements fat with high-quality fats such as avocado, olive oil and nuts. He said that he was less hungry on the third day after the adjustment. In two weeks, he lost 3 pounds of body fat and his belly became noticeably smaller. However, I have to say this up front. Low-carb or even ketogenic eating is not suitable for everyone. Pregnant women, people with liver and kidney function problems, and people with gallbladder disease must not try it blindly. Moreover, long-term eating can easily cause constipation and hair loss. It is best to make adjustments under the guidance of professionals, and do not reduce carbs on your own.

If you want to adjust blood lipids and nourish your skin while losing weight, or even if there are elders in the family who want to adjust their diet together, then the Mediterranean diet is definitely the first choice. The healthy eating pattern recognized by academic circles is not a lie. I have also been leaning in this direction in the past six months. I usually eat more deep-sea fish and whole grains, use olive oil instead of peanut oil for cooking, and eat less red meat. When I have time on weekends, I grill salmon and serve it with quinoa salad and sprinkle some Parmesan cheese. It tastes great and I don’t feel the pain of eating a fat-reducing meal at all. I haven’t deliberately been hungry in the past two months, and I have lost 4 pounds. Even the acne problem I had before visiting my aunt has improved a lot. By the way, this way of eating does not need to be completely copied from foreign countries. Our Chinese stomachs can also be modified, such as replacing lettuce with lettuce and spinach, and replacing quinoa with brown rice and millet. It can still be used, and there is no need to buy expensive imported ingredients.

To be honest, I have seen too many people turn their weight loss diet into a "suffering list". They boil vegetables every time and eat them with a little salt. They don't even dare to touch the oil. I have tried it before. I ate it for three days and even looked at the uncle selling fried skewers downstairs. I thought it was so pretty. It was really unnecessary. For example, if you want to eat stir-fried vegetables, spray it twice with an olive oil spray bottle. It only consumes 10 calories more than boiling. It will make you feel ten times happier and make you less likely to overeat. There are also people who are so obsessed with caloric calculation that they feel anxious for half a day after eating one more strawberry. It is completely unnecessary. Losing weight is a long-term matter. Occasionally eating one or two more bites will not affect anything. Don't make yourself nervous, but it will be easy for you to overeat.

Students don’t have to worry about not being able to make fat-reducing meals. The cafeteria has ready-made meals: choose sugar-free soy milk + tea eggs + half a corn for breakfast, which is much healthier than the hand cakes and meat buns you eat. For lunch, add two stir-fried vegetables and a braised chicken drumstick, peel off the skin, and only add half of the rice. It only costs about ten yuan. It is much more reliable than those pre-made fat-reducing meals you buy for 20 or 30 yuan. If you are an office worker who often works overtime, prepare some ready-to-eat chicken breasts and sugar-free protein bars in the office. Take a few bites when you are hungry. Don’t wait until you are so hungry that you panic and just order a family bucket. That will be a waste of all your efforts.

In fact, I still don’t like to send users “standard recipes” with a fixed number of grams. After all, everyone’s taste, living habits, and physical foundation are different. If someone else eats something that works, you may be in pain to death if you eat it. In the final analysis, losing weight is about finding a way to eat that lasts a lifetime, rather than eating in a way that makes you so hungry that you can't hold on for two weeks. After all, you have to maintain the weight you lose, and you can't just post a photo on Moments and check in, right?