A complete collection of healthy recipes and slimming recipes

Create a reasonable caloric gap of 300-500 calories per day, balance the three major macronutrients of protein/carbohydrate/fat, and adapt to personal eating habits and basic physical conditions. Under the premise of meeting these three points, whether you choose the low-carb, Mediterranean or light fasting mode, you can fall off the scale healthily without rebounding.

I have been doing nutritional consulting for almost 6 years, and I have seen too many people come in with the mentality of "find a universal recipe and follow it and you will lose weight". As a result, they are either so hungry that their aunt loses her hair and runs away, or they lose weight after eating for two weeks and regain weight. What impressed me the most was a young girl who had just graduated and came to me last year. She followed the 7-day boiled vegetable recipe on the Internet and lost 5 pounds in two weeks. On the third weekend, she couldn't help but show off a whole box of fried chicken and two cups of milk tea, and she gained 6 pounds in one go. She cried and said that she was prone to obesity. In fact, she was not at all. She just didn't find the right recipe to suit her.

The weight-loss diets that everyone often hears nowadays are basically divided into several general directions. The most popular among friends who love meat are the low-carbohydrate diets, such as the ketogenic and Atkins diets. The core is to reduce the daily carbohydrate intake to less than 10% of the total calories and rely on fat for energy. I have several friends who are insulin resistant and usually get hungry quickly after drinking milk tea and rice. When they first started using this model, they lost 4-6 pounds in the first two weeks, and they almost never felt hungry. However, this model is not suitable for everyone. Friends with kidney function problems or gallstones should not touch it. Long-term consumption may also increase bad cholesterol. You must adjust it after 3 months at most, otherwise it is easy to cause problems.

Compared with the "short, medium and fast" diet of low carbohydrates, the Mediterranean diet is a typical "slow work, careful work", and it is currently the only healthy eating pattern recognized by the nutrition community that can be adhered to for a long time. You don't need to make a special diet for yourself, and the whole family can eat it together. The core is to eat more whole grains, deep-sea fish, fresh fruits and vegetables, use olive oil instead of ordinary cooking oil, and limit exposure to refined sugar and processed meat products. I had a client last year who was a private company executive. He had to go home frequently to eat with his children and had no time to prepare weight-loss meals alone. So he followed this logic and ate a bowl of vegetables first, then meat, and finally half a bowl of multigrain rice. After half a year, he lost 20 pounds. During the physical examination, his triglycerides dropped from the critical value to the normal range, and even his skin improved a lot.

There are also light fasting modes that are favorite among office workers nowadays, such as 16+8 and 5:2 fasting. In fact, the essence is to compress the eating window without specifically changing what you eat. For example, 16+8 means to limit the eating time to 8 hours a day, and leave the remaining 16 hours on an empty stomach. If I usually work overtime and eat late night snacks the day before, I will push breakfast to 10 o'clock the next day, and finish dinner before 6 o'clock, which is just enough. 16 hours of fasting will hardly cause the scale to go up due to eating too much the day before. It is especially friendly to migrant workers who don’t have time to count calories or cook. However, if you have low blood sugar or poor gastrointestinal problems, don’t try it hard. You will feel dizzy and stomachache when you are hungry, but the gain will outweigh the gain.

To be honest, I never recommend that you directly copy other people's recipes. After all, everyone's basal metabolism, taste preferences, and physical conditions are different. If someone else eats something that drops the scale, you may gain weight after eating it. If you want to find what suits you, you can actually spend 7 days keeping a food record. Write down what you eat every day, how much you eat, how full you feel after eating, and the weight change the next day. For example, if you find that you have gained weight the next day after eating rice, it will be fine if you eat multi-grain rice. Then you can just replace white rice with multi-grain foods. There is no need to force yourself not to eat staple foods.

When I make plans for clients, I also give several references based on different scenarios. For example, for office workers who often bring meals, I usually recommend eating a whole-wheat bagel with 10g of peanut butter for breakfast, adding a boiled egg and half an avocado. After eating this, you won’t be hungry all morning.； For lunch, bring 100g of brown rice, 120g of fried chicken breast or shrimp, and 200g of stir-fried green leafy vegetables. If you get hungry in the afternoon, grab a handful of plain almonds or eat a few small tomatoes, and you won’t gain weight. ； For dinner, make winter melon and shrimp soup. Just blanch 150g of spinach. It’s simple and easy to make, and you don’t need to count too many calories. If you just don’t like to eat staple food, you can switch to a low-carbon version. For breakfast, you can have two fried eggs and two slices of starch-free bacon with a cup of sugar-free soy milk. For lunch, you can have 150g of grilled steak and 200g of grilled bell peppers and mushrooms. For dinner, you can have 120g of steamed seabass and cold lettuce. You will be satisfied after eating and will lose your weight quickly.

Don’t believe it, I’ve seen too many people turn their slimming meals into “punishment meals”, either adding no salt at all, or completely quitting their favorite foods. As a result, they overeat after a short period of time, and gain more weight. In fact, there is really no need. For example, if you really like hot pot, you can arrange it once a week. Choose a clear soup pot, cook more lean beef and vegetables, and use less processed meatballs and crispy meat. Choose garlic paste and a small amount of sesame oil as dipping sauce. Don't touch sesame sauce and sand tea sauce. You will not gain weight after eating it once. I once had a client who had not drank milk tea for 3 months. Then he drank 3 cups of full-sugar tea at one time and gained 4 pounds. Now he drinks a cup of fruit tea with 30% sugar every week, and his weight has remained stable at 90 pounds for a long time.

To be honest, the essence of finding a weight-loss diet is not to find a way to quickly lose weight in the short term, but to find a healthy eating habit that you can eat for a lifetime. After all, you cannot eat boiled vegetables for the rest of your life, nor can you count the calories for your meals. The best recipe is the one that can make you eat happily, eat healthily, and keep your weight within the ideal range.