Eat "light food" to lose weight, you need to pay attention to these

Recently, the topic #Chinese light meals are more popular than salads# has become a hot topic.

With the improvement of the public's awareness of balanced diet, people's demand for light meals shows a trend of diversified choices and localized tastes. "Chinese light meals" that are more in line with Chinese eating habits have become a popular choice among young people. According to a survey data, the orders for Chinese light meals have increased nearly 5 times a year, which is setting off a new trend of healthy eating.

For the little fairies who are losing weight, diet is a very important part. As we all know, the most important thing for losing weight is the negative balance of calories. Only when the calories consumed are less than the calories consumed , can you lose weight effectively.

Therefore, many young women who are trying to lose weight have started to eat light meals. Although light meals are generally low in calories and can help you lose weight if eaten right, eating the wrong foods will not only be detrimental to your weight loss, but will also backfire and even harm your health.

So, how can we eat the four common types of light meals in a healthy way? Here are some tips!

1. Fast food style light meals

Fast food is still quite common, and many people prefer this kind of light food, thinking that it contains a wide variety of food and should be healthy. For this kind of light food, you need to pay attention to the following 4 points:

① Staple food: In addition to rice, many light meals also include grain rice, potatoes, chestnuts, pumpkins, and corn. These foods are also staple foods. When ordering, you need to pay attention and don't order too much staple food.

Cooked multi-grain rice as staple food≈150g,

Potatoes as staple food≈200g

The two can be combined as a staple food ≈ half each

Corn as staple food ≈ 2 fists of corn kernels

② Vegetables: You can have more types of vegetables, including leafy vegetables, melons and tomatoes, fungi and algae. They mainly supplement dietary fiber, vitamins, minerals, etc., which can enhance satiety and reduce appetite.

Dark vegetables: should account for more than half of the total vegetables, 100~150g is recommended, such as purple cabbage, Chinese cabbage, rapeseed, carrots, purple onions, etc.

Fresh bean vegetables: It is not recommended to order them to avoid food poisoning caused by the merchant not cooking them thoroughly, such as string beans and green beans.

Mushrooms: It is recommended to choose safer mushrooms such as shiitake mushrooms, king oyster mushrooms, oyster mushrooms, and enoki mushrooms.

Don’t order black fungus to avoid soaking it for too long, which will produce Pseudomonas cereus, fumonisin and other microorganisms.

③ Protein: Meat and eggs can both supplement rich high-quality protein.

Vegetarians: Vegetarians are advised to choose soy products and some miscellaneous beans as protein intake. If they are lacto-ovo vegetarians, they can also choose meals containing boiled eggs.

Non-vegetarians: This group of people has a wider range of protein options, such as beef, chicken breast, pork tenderloin, basa fish, sole fish, etc. Please note that you should not order fried ones!

④ Order a soup: It is recommended to choose a light and oil-free soup. There are two purposes of ordering soup: you can drink it before the meal, which helps control the amount of food you eat; in addition, even if the meal fails and is a bit greasy or salty, you can still use the soup to wash it down.

2. Sandwich-style light meals

Sandwiches are a very convenient light meal, and it is also very convenient to make them yourself. If you buy sandwiches, you need to pay attention to the following 3 points:

① The best staple food is whole grain slices: There are many types of sandwiches. Most sandwiches in supermarkets are made of white bread, and some are even sweetened. This type is not very suitable for weight loss.

② Look at the sandwich food: It is best to have more fresh green leafy vegetables as sandwich food, and it is best not to fry eggs with oil, but scrambled eggs with water. Also, do not have ham or bacon, as these foods will lead to extra calorie intake.

Excessive intake of processed meat can also increase the risk of cancer.

Because the International Agency for Research on Cancer (IARC) under the World Health Organization classified it as a Class 1 carcinogen as early as 2015, which means that there is sufficient evidence to show that processed meat products are carcinogenic to humans.

Sausages, bacon, ham, bacon, etc. are all processed meat products. You can eat them occasionally if you feel like it, but don't eat them often.

③ Avoid salad dressing: Most salad dressings are essentially vegetable oil. Putting them in sandwiches not only adds flavor, but also adds calories. Many salad dressings, just 10g, will lead to an extra intake of 50kcal calories. If you add an extra spoonful, that's 100kcal!

In particular, most of the salad dressings used by businesses are relatively cheap, and the possibility of low-fat is relatively small. When making sandwiches at home, you can choose low-fat salad dressing.

3. Fruit and vegetable salad light meal

Fruit and vegetable salads are also the main dish of many light meal restaurants, mainly low in calories. There is almost no staple food, just a combination of fruits and vegetables and salad dressing, and sometimes there is an egg. Things to note for this kind of light meal:

① It is best to discard salad dressing: Salad dressing is generally high in calories. It is recommended to replace salad dressing with low-sugar or sugar-free yogurt.

In fact, yogurt is more delicious than salad dressing and has much lower calories. Take ordinary yogurt as an example. Even if you use 100g of whole-fat yogurt, the calories are only 86kcal, which is much lower than salad dressing.

② Control the amount of fruit: Don’t eat too much fruit just because it’s low in calories. Excessive fructose intake can also lead to fat accumulation!

③ Pay attention to avocado: Avocado is often added to light salads, and many people like its greasy taste. However, avocado is very high in calories, 171 kcal/100g, which is more than three times higher than ordinary fruits.

The calories in one avocado are about the same as three bowls of rice! Although it contains some "good fatty acids", if you consume too much, you will gain weight.

④ There must be plenty of vegetables: 150g of vegetables is recommended, which is about 1.5 fists when cooked, and more than half of them should be green leafy vegetables.

⑤ Add a staple food: Although fruit and vegetable salad is low in calories, it lacks carbohydrates. It is recommended to pair it with a corn or two slices of whole grain bread.

4. Sushi-style light meals

Sushi is also a common light meal, but there are some issues that need attention:

① Add more vegetables: Sushi generally contains fewer vegetables. If you want to eat sushi, it is recommended to add a portion of vegetables by yourself. Convenient vegetables may be tomatoes or cucumbers.

② Don’t order salted egg yolk: It is not recommended to choose sushi with salted egg yolk, which is not only high in salt, but also high in calories and fat. It is not good for blood pressure and weight, and there are many fake salted egg yolks now, so it is best not to eat them.

③ Contains raw fish: Sushi often contains raw fish, which may cause the risk of parasitic or bacterial infection.

Summarize:

If you are losing weight, you must remember these tips for ordering light meals! In addition, light meals are not recommended for long-term consumption. First, the price is really not cheap, and secondly, you must avoid insufficient carbohydrate intake and malnutrition.

It's okay to eat it occasionally for a few days. If you want to lose weight, don't be lazy, it's better to do it yourself.

References:

[1]. Yang Yuexin. Chinese Nutrition Composition Table 6th Edition. Volume 1. Peking University Medical Press. 2019

[3]. Yang Yuexin, Ge Keyou. Chinese Nutrition Encyclopedia. People's Medical Publishing House. 2019

[4] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents. People's Medical Publishing House. 2016

Image source in the article: Thanks to pexels!