Today let’s talk about eating in canteens and losing weight.
Most of the food in the cafeteria is very greasy, which really brings many obstacles to losing weight. However, as long as you follow the 11 tips below, you can lose weight easily.
Breakfast staples
The ones marked in red in the picture are not recommended, other pasta and porridge are optional.
If the buns are too oily, take a bite to remove the oil before eating. Choose porridge without added sugar.
If the staple food in the canteen is greasy, you can prepare sugar-free whole wheat bread, pure oatmeal or multi-grain paste.
Breakfast protein
It is recommended to eat poached eggs, water tofu, tofu mixed with green onions, and tofu curd. Omelette and grilled sausage are not recommended.
If the breakfast protein in the cafeteria is greasy, you can prepare some pure milk, sugar-free yogurt, and sugar-free soy milk powder.
Breakfast vegetables
Scallion oil, shredded lettuce, nourishing celery, tiger greens and other cold dishes are all available. If there are no vegetables, you can bring some cherry tomatoes, or eat more for lunch and dinner. vegetable.
Staple dishes for lunch and dinner
Things marked green in the picture are recommended, while those marked red are not recommended.
Don’t choose corn tortillas and vegetable cakes if they are greasy; choose pure lean meat if you really want to eat meat buns; share rice, ramen, noodles, and hot and sour noodles if one person eats too much. .
Vegetables and protein for lunch and dinner
It is recommended to choose at least one pure vegetarian dish such as garlic choy sum, stir-fried rapeseed with mushrooms, and then choose a pure meat dish or a half-vegetarian dish.
It is not recommended to choose fish-flavored, dry-stirred, dry-pot, braised, or fried dishes such as fish-flavored shredded pork, dry-stirred crab mushrooms, dry-fried Chiba tofu, and fried radish balls.
When ordering Malatang, you can choose potatoes, yams, and corn as the staple food. For protein, choose quail eggs, tofu, and lean meat. For less protein, choose various meatballs, crab sticks, and vegetables that are low in protein but high in starch. Choose more leafy vegetables and melon and nightshade vegetables.
Furthermore, not recommending does not mean that you cannot eat it. Just eat it infrequently.
Strive to match the thickness of staple food
Whole grains can reduce the risk of weight gain, so staple food Try to match the thickness as much as possible, with whole grains accounting for 1/3 to 1/2.
If in addition to white steamed buns and rice, the canteen also has multigrain rice, steamed sweet potatoes/corn/yams, it would be nice to eat them together.
You can eat two meals of whole grains, and the other meal of corn or sweet potatoes; you can also mix coarse and fine grains for each meal, such as steamed buns with steamed yam for breakfast, multigrain rice for lunch, and white rice with steamed sweet potatoes for dinner.
At least two types of food for each meal
The two types of food refer to staple foods and protein-rich meat, eggs, milk and beans. This point is particularly emphasized because many people do not eat staple foods or go vegetarian to lose weight. ; In fact, it is not a certain type of food that makes people fat. Only a balanced nutrition can lead to healthy weight loss.
At least it means that it is best to include vegetables in every meal. This is because vegetables are rich in dietary fiber and low in energy, which can increase the feeling of satiety and help lose weight. It’s best if you can eat breakfast and eat more food. If you can’t, eat more at lunch and dinner.
Control the amount of various foods
After the food types are matched, the amount of food must be controlled to lose weight.
The Buddhist recommendation is that 1/2 of the volume of the plate should be vegetables, 1/4 of the volume should be staple food, and 1/4 of the volume should be protein such as meat, eggs, and beans. You can flexibly adjust to eat enough.
To be precise, it is recommended that women eat at least 130 grams of cooked rice or the same amount of staple food per meal, and men eat at least 195 grams of cooked rice or the same amount of staple food per meal.
It is best for both men and women to eat an egg and a packet of milk for breakfast, 80 to 150 grams of meat for lunch and dinner, and 150 to 200 grams of vegetables for each meal.
Drink some water before meals
Some people have found that drinking 500 ml of water 30 minutes before meals can temporarily increase the feeling of fullness and help lose weight.
Students who want to lose weight may try drinking some water before meals. In addition to water, you can also make light soup.
Eat vegetables first, then protein and staple food
Many restaurants serve staple food, especially rice, in too much quantity. If it is inconvenient to share it with others, eat lightly cooked food first. Vegetables, and then eat protein and staple food. After all, most vegetables have lower energy than staple food and protein, and vegetables are also rich in dietary fiber that increases satiety. Ensuring protein intake when losing weight is also beneficial to weight loss.
Rinse the vegetables if they are too oily before eating
The dishes in the canteen are generally too oily, so it is recommended to pick up the vegetables and drain the oil on the plate before putting them in your mouth. If it is convenient to take two bowls Water, rinse it before eating. If there is a layer of oil floating in the water, remember to change the water.
Chew slowly
It takes time for the satiety signal to be transmitted from the stomach to the brain. If you eat too fast, you may have eaten too much when you feel full, so you need to lose weight. Please chew slowly.
You are not asked to count the number of mouthfuls or how many times to chew. Just concentrate on eating and try to chew until the grains of rice or millet are as fine as grains of rice before swallowing.