What to eat for lunch to lose weight

What to eat for lunch to lose weight? For most people, lunch is still an important meal, especially for people who want to lose weight. Let’s take a look at what to eat for lunch to lose weight.

What to eat for lunch to lose weight? For salarymen who have no choice but to eat out in the afternoon, what to eat for lunch has become one of the small unspoken worries every day. Lunch is the most important meal of the day - we need good food to reward the body that has been tired all morning, and we also need sufficient nutrients to enable the body to take on more than 4 hours of personnel work at noon.

How to eat?

You must understand that a healthy lunch has corresponding dietary proportions. Experts suggest that a lunch for salarymen that can be called "healthy" should include the following points:

One meal: carbohydrates. A serving of whole-grain bread, steamed buns or fresh noodles, the size of a red pomelo.

Three servings of fruits and vegetables: vitamins and cellulose. Mainly fruits and vegetables, the colors are different and stronger, and the appropriate intake is based on everyone's different appetites.

A portion of meat: fish is preferred, followed by shrimp, chicken breast, and beef, mutton, beef, pork and other sharp meats. Dimensions are business card size.

A fresh fruit: preferably apples, or other seasonal fruits.

A handful of dried fruits: walnut kernels, hazelnut kernels, sweet almonds, etc., about 10 to 15 pieces will be enough.

No matter what you order, it must be a big portion

Psychologists have found that in front of food, people tend to finish what they see, no matter how much it is, cleaning up is the most common psychological process characteristic. Therefore, the most basic principle for a healthy business lunch is to eat a large portion, which not only ensures nutrition but does not overdo it. Experts believe that the portion size of food will determine your body shape and even your health over the years. The United States is a world-famous country with overloaded people. One of the reasons is that the size of their burgers in the 1950s and 1960s had doubled by the 1990s. No wonder the weight of the United States and the low-density protein levels in the blood have also increased along with it. What is a bit unimaginable is that more than half of the food calories that make foreigners gain weight are consumed at the business lunch table. Another benefit of eating only large portions of food for business lunches is that it allows us to diversify our daily food intake.

People who drink porridge are healthier

Drinking porridge is a good habit, it is rich in nutrients and makes people feel fuller easily. Especially white soups, such as Japanese miso soup, minestrone soup, Italian gazpacho, etc., contain fewer calories and are healthier than soup stock. In addition, research from the University of Pennsylvania found that people who like foods with high water content, such as loofah and tomatoes, consume much fewer calories.

It’s best not to drink alcohol during lunch

Under normal circumstances, it is best not to drink alcohol during lunch. If you really want to drink, a large glass of red wine is enough, or a large glass of wine is okay. But the prerequisite is that you have time to take a break before investing in noon work. Otherwise, ethanol may make you unable to work efficiently throughout the afternoon, which is a penny gain.

Less salt and more vinegar, healthy seasoning standards

Many medium-sized fruit salads are mixed with high-calorie condiments. You can tell the waiter when ordering or make the dressing yourself with mustard, lemonade, oil and vinegar, because this salad dressing is much healthier than the thick and oily Thousand Island dressing. In addition, many dishes in Chinese restaurants are relatively salty, so you must tell the waiter in advance to add less salt. Less salt and more vinegar is a healthy standard.

Now that you know how to eat for lunch to lose weight, what foods should you eat? Here are some recommended lunch recipes for weight loss.

Day1-3

Lunch: 1 bowl of boiled vegetables or a portion of lettuce salad. Season with vinegar and salt. Do not add high-calorie salad dressing. Then choose one of the following lunch compositions.

1 to 2 bowls of slimming soup (can be low-fat soups such as pork and radish soup)

1 to 2 bowls of slimming porridge (such as barley porridge, oatmeal porridge, lotus leaf porridge, etc.). Barley porridge can effectively eliminate edema, oatmeal porridge can promote gastrointestinal digestion, and lotus leaf porridge has the effect of losing weight. )

You can take a multivitamin after lunch to supplement the lack of vitamins and nutrients.

British afternoon tea: Maybe you are so hungry and dizzy at noon. At this moment, you can eat 2 slices of high-fiber soda biscuits with a cup of low-fat milk (or low-sugar soy milk), which will instantly cheer you up. Stick to the weight loss course schedule to the end!

Day4～7

Lunch: You can eat as much as you like in the past few days, and you can increase the amount appropriately, but be sure to take protein and starch separately. At the same time, avoid fried foods and foods containing a lot of sugar and fat, and drinking more water is also a must.

Day8～10

Lunch: 1 bowl of light boiled green vegetables or 1 serving of lettuce salad (still don’t add salad dressing~), and then choose any of the following ingredients:

1 bowl of slimming soup (can be a low-fat soup such as pork and radish soup)

1 bowl of slimming porridge (such as barley porridge, oatmeal porridge, lotus leaf porridge, etc.). Barley porridge can effectively eliminate edema, oatmeal porridge can promote gastrointestinal digestion, and lotus leaf porridge has the effect of losing weight. )

Please take vitamin supplements after lunch.

At noon when you are hungry, you can drink low-fat milk (or 1 cup of low-sugar soy milk), 1 to 3 slices of soda crackers, and eat 1 to 2 crystal jelly. Of course, you should pay attention to its sugar content.