Healthy recipes for weight loss

Create a mild calorie deficit of 300-500 kcal every day, while ensuring full nutritional coverage of protein, vitamins, dietary fiber, etc. You don’t have to be hungry to the point of dizziness, or completely quit your favorite hot pot and milk tea. As long as you persist, losing 3-6 pounds per month on average is a safe and almost non-rebound range. I have met dozens of friends who have lost weight healthily by relying on diet. The longest one has not regained weight for two years, and the worst one has only gained about 1 pound. This is much more reliable than those who lose weight by dieting and taking medicine.

Many people's first reaction to a healthy diet is boiled vegetables and cutting out staple foods. I had a colleague named Xiao Wang who only ate boiled broccoli and chicken breasts for 21 days in order to lose 20 pounds before the wedding. He actually lost 5 pounds in a week at first, but then he felt sick when he saw green. He couldn't help but overeat crayfish and cakes for three days a week before the wedding. Not only did he gain 8 pounds, but he also had to be hospitalized for two days with gastroenteritis. In fact, healthy recipes really have nothing to do with the word "bland". As long as you follow the right path, you can still eat them deliciously.

There are actually two mainstream ideas for healthy weight loss recipes on the market. There is no absolute good or bad. It all depends on which one is suitable for you. For example, the low-carbohydrate school is to reduce the daily carbohydrate intake to less than 20% of the total calories and eat more protein and high-quality fats. It is especially suitable for people who cannot live without meat, do not like to eat staple foods, and have large blood sugar fluctuations. I have a friend who works as a game designer. He often stays up late at work and brainstorms. He doesn’t like to eat rice and noodles, so he eats like this: breakfast is an avocado omelette with a handful of nuts, lunch is grilled chicken leg steak and two large plates of stir-fried lettuce, and evening is pan-fried salmon with cold wakame. Occasionally, he gets a craving and eats a small piece of sugar-free black chocolate. In three months, he lost 22 pounds, and his previously high uric acid dropped to the normal range. However, this model is indeed not suitable for people with gallstones and gout. If girls want to take it for a long time, it is best to check their hormones regularly, otherwise they are prone to problems such as delayed aunting and hair loss.

The other is a more universal balanced diet idea, which is basically based on the ratio of carbohydrates: protein: fat = 4:3:3, which is also the model recommended by the Dietary Guidelines for Chinese Residents. I myself lost 18 pounds in half a year by relying on this model, and I have maintained it for almost three years without regaining it. It’s very simple to say. You don’t have to worry about counting calories. Just use your hands as measuring tools: Eat a fist-sized portion of staple food for each meal (try to replace half of it with grains and potatoes), a palm-sized portion of protein (eggs, chicken, fish, shrimp, and soy products all count), and two to three fistfuls of green leafy vegetables. You don’t have to give up oil and salt completely. Use high-quality oils such as olive oil and tea seed oil. Just keep the salt within 5 grams per day. Sometimes I will use the air fryer to make some oil-free chicken and popcorn popcorn when I am greedy, or go out for hot pot with friends on the weekend. As long as you don’t overeat, it will hardly affect the scale.

Oh, by the way, many people asked me before if I should not eat snacks or milk tea at all during my weight loss period? Not really. Last week, I went with a friend to drink jasmine milk green with 30% sugar. Without pearls, it only had about 150 calories, which is equivalent to the calories of half a stick of corn. As long as you don’t drink three cups a day, you’ll be fine if you drink it once or twice a week. Last time, a member told me that she really loved eating potato chips, so I asked her to buy the small package of about 30 grams each time and eat it in one sitting instead of buying the big package and eat it once a week. She lost 12 pounds in three months, and she didn’t feel aggrieved. She never had overeating at all.

There is another controversial point that everyone has been arguing about for a long time: can I eat fruit to lose weight? In fact, there is really nothing that you must not eat. There is only a difference between eating more and eating less. For example, everyone says that watermelon has high sugar content. If you eat 100 grams at a time, which is two or three small pieces, it only has 30 calories, which is lower than eating a soda cracker. Just don’t chew half of the watermelon. On the contrary, avocados that many people think are healthy are actually very high in calories, with 100 grams containing 160 calories. Eating a quarter of an avocado at a time is enough. Eating a whole avocado can easily lead to excessive calorie intake.

There are also people who talk about "not eating after lunch" and "not eating carbohydrates at night", but really don't stick to these rigid rules. Last month, I often worked overtime until 11 o'clock to catch up on projects. If I didn't eat after lunch, I couldn't eat after 2 o'clock in the afternoon, and I would have fainted from hunger. I usually work overtime until after nine o'clock and eat a hard-boiled egg or drink a cup of hot milk, which is about 100 calories. It's full and I won't gain weight. If I have to run 5 kilometers that night, I will eat half a piece of corn in advance. Otherwise, I will feel dizzy after running two steps, and I will be easily injured.

To be honest, I have been working as a dietary guide for almost five years, and I have seen too many people treat losing weight like a torture. They have to hold a calorie meter for a long time to buy a food, and feel guilty to death if they eat even one more bite. It is really unnecessary. The essence of weight loss with healthy recipes is not to make you fight against food, but to help you find a comfortable eating habit that you can stick to for a long time. After all, you can't eat boiled vegetables all your life, right? Recipes that make you enjoy eating and slowly lose weight are truly effective healthy weight loss recipes.