Other weight-loss foods: Dietary fiber and vinegar diet

(viii) Other weight loss foods

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> **1.** **Dietary Fiber for Weight Loss**

Fiber can prevent the body from absorbing carbohydrates from food. (Experimental studies)

It was found that people who eat a high-fiber diet absorb 1% to 3% fewer calories than normal people.

Some calculations show that if an average woman needs 7980 kilojoules per day, the amount of energy she absorbs is...

A 1% weight loss means losing 1 kilogram per year; a 3% weight loss is equivalent to...

Lose 3 kilograms of weight each year.

Fiber absorbs water and swells in the stomach, creating a larger volume that makes people feel full.

It helps reduce food intake and has a certain effect on weight control.

Fibers are classified into soluble and insoluble fibers. Insoluble fibers are found in coarsely processed fibers.

Wheat products (wheat bran and oatmeal), whole wheat flour, brown rice, oats, whole grain foods, kidney beans, white lentils

Soluble fiber is found in beans, peas, etc.; it is also found in fruits, vegetables, and certain legumes.

Fiber can not only help with weight loss, but also prevent colon cancer, and lower cholesterol and blood sugar.

> 2. **Eating** **Vinegar** **Weight Loss**

Vinegar contains volatile substances, amino acids, and organic acids. Because amino acids can...

It promotes the conversion of excess body fat into energy and also allows the metabolism of new sugars and proteins.

It promotes smooth metabolism and thus has a good weight loss effect.

In recent years, a vinegar craze has emerged both domestically and internationally; for example, some obese people in the United States have been drinking vinegar to lose weight.

In Japan, a health drink called "brown rice vinegar essence" has also been developed. One such drink is produced in Shanghai.

This type of health-promoting vinegar is also selling very well in the market.

According to research, consuming vinegar has the following benefits for middle-aged and elderly people: ① Vinegar helps with indigestion and deficiency.

For elderly people with low stomach acid, vinegar can help stimulate appetite and improve digestion. ② Vinegar can increase...

① It has a bactericidal effect on the gastrointestinal tract. ② Vinegar can reduce the greasiness of fatty substances and retain vitamin C.

It is not damaged and has the effects of stimulating appetite and aiding weight loss.

Weight Loss Vinegar Recipe

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Ingredients: 40 grams of rice vinegar.

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Usage: One dose per day, divided into two servings.

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Efficacy: Lowers lipids and promotes body shaping. Suitable for hyperlipidemia and obesity.

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**Ice** **Sugar** **Vinegar** **Recipe**

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Ingredients: 150g rock sugar, 250g balsamic vinegar.

Preparation: Crush the rock sugar, put it in a bottle, pour in balsamic vinegar, and soak until dissolved. Take 3 times daily.

Take 10 ml after each meal.

Efficacy: Aids digestion, aids weight loss, and lowers blood pressure. Suitable for hypertension, hyperlipidemia, and obesity.

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> Balsamic Vinegar Egg Recipe

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Ingredients: 1 egg, 500g of egg soaking liquid in balsamic vinegar.

Preparation: Wash the eggs, place them whole in a wide-mouthed jar, pour in the egg-soaking solution of balsamic vinegar, seal and soak.

After 30 days, when the eggshell has completely disappeared, leaving only a thin membrane, pierce it with clean chopsticks, mix well, and it's ready. 1 serving daily.

Each time, drink a mixture of one cup of vinegar and one cup of cool boiled water to make vinegar and egg drink.

Efficacy: Moisturizes and cleanses the skin, removes blemishes and aids in weight loss. Suitable for facial dark spots and obesity.

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Peanut Vinegar Recipe

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Ingredients: 500g peanuts, 600g balsamic vinegar.

Preparation: Wash and dry the peanuts, place them in a jar, pour in fragrant vinegar, seal, and soak for one week.

Take 10-15 peanuts once a day on an empty stomach in the morning for one month.

Efficacy: Lowers lipids, lowers blood pressure, and resolves phlegm. Suitable for early-stage hypertension, arteriosclerosis, and obesity.

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Sweet Potato Vinegar Recipe

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Ingredients: 500g sweet potato, 80g rice vinegar.

Preparation: Wash the sweet potatoes, cut them into chunks, put them in a pot, add enough water to cover them, and cook until they are about 80% done.

Then pour in rice vinegar and continue cooking until tender. Take one dose daily, divided into 2-3 servings.

Efficacy: Removes dampness, promotes diuresis, and reduces swelling. Suitable for edema and obesity caused by acute and chronic nephritis.

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Soybean vinegar recipe

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Ingredients: 500g soybeans, 1000g balsamic vinegar.

Preparation: Wash the soybeans, put them in a pot and stir-fry over low heat until cooked and fragrant. After cooling, put them in a bottle and pour in...

Soak in balsamic vinegar for 10 days. Take twice daily, as desired each time.

Efficacy: Aids digestion, lowers blood pressure, and lowers cholesterol. Suitable for hypertension, hyperlipidemia, coronary heart disease, fatty liver, and obesity.

Symptoms, etc.

**Part Three: Weight Loss Diet Plan**

There are many popular weight loss methods currently available. Here we introduce some recipes for your reference.

Here's a suggestion, just a general rule. Weight loss is a long-term process that requires time and effort.

Overweight individuals need persistent effort to achieve good results.

Let's start by understanding how to arrange food in a pyramid shape, from smallest to largest weight.

Arranging three meals a day is more scientific:

(Food weight pyramid classification: oils, sugars, and alcohols 50-100 grams; soybeans and their products 100-200 grams; animal foods 50-250 grams; cereals 400-500 grams; vegetables and fruits 500-700 grams.)

As long as you arrange your daily menu according to the above schedule and ensure a variety of foods, you can...

To achieve a balanced and reasonable dietary standard.

How should one arrange three meals a day? A proper diet is very important. Generally, three meals a day are consumed...

The interval between meals should be 4 to 6 hours. The calorie distribution of each meal should be based on the proportion of the total daily calorie intake. Breakfast

A ratio of 30% for lunch, 40% for dinner, and 30% for meals is reasonable.

Here is an example of a daily menu.

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Breakfast: 1 cup of milk (250g), 1 egg, 100g of steamed buns or other wheat-based foods, mixed together.

100g of vegetables (bean sprouts, shredded kelp, shredded carrots), a small amount of oil.

Lunch: 100-200 grams of rice or steamed buns, and beef stew with radish (100 grams of beef, radish...).

100g), Stir-fried celery with dried tofu (50g dried tofu, 70g celery),

Dried Shrimp and Bok Choy Soup (10g dried shrimp, 100g bok choy), 20g oil.

Dinner: Millet and red bean porridge (40g millet, 10g red beans), meat rolls (100g flour),

30g pork, 20g chopped green onion), Mapo tofu (100g tofu, 20g lean pork)

100g stir-fried lettuce, 100g cauliflower and dried shrimp salad (cauliflower 100g, dried shrimp)

20 grams), 20 grams of oil.

**1.** **Different weight loss diet plans are developed based on different levels of obesity.**

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The following are weight loss diet plans designed for different levels of obesity.

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① Mild obesity: 6720 kilojoules of energy per day.

Breakfast: 50g refined flour (equivalent to 75-78g steamed bun), 250g light soy milk, 20g pickled vegetables or dried radish.

Lunch: 100g rice, 50g lean pork, 50g dried tofu, 250g vegetables, 20g vegetable oil.

Dinner: 75g rice, 50g lean pork, 50g dried tofu, 250g vegetables, 20g vegetable oil.

② Moderate obesity: 5880 kilojoules of energy per day.

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Breakfast: 50g refined flour, 250g light soy milk, 50g salted egg.

Lunch: 75g rice, 50g lean pork, 50g tofu salad, 200g vegetables, 10g vegetable oil.

Dinner: 50g rice, 50g lean pork, 250g dried tofu, 200g vegetables, 10g vegetable oil.

③ Severe obesity: 5040 kilojoules of energy per day.

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Breakfast: 50g refined flour, 250g light soy milk, 20g pickled vegetables or dried radish.

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Lunch: 75g rice, 50g lean pork, 200g vegetables, 10g vegetable oil.

Dinner: 50g refined flour, 25g lean pork, 50g dried tofu, 100g vegetables, 10g vegetable oil.

The following are suitable diet plans for obese people of different age groups.

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> ① Elderly obese individuals:

Breakfast: Choose one type of liquid food. If you eat steamed egg custard, do not eat more than one egg. Staple foods should also be limited to one type.

You can choose one type, but do not exceed 100 grams. You can serve it with 1-2 slices of ham sausage.

Lunch: Staple food should not exceed 150 grams, and you can choose 2-3 types, such as 50 grams of rice.

Eat rice, 100 grams of steamed buns, or only 50-100 grams of rice, and plenty of vegetables, especially cauliflower and amaranth.

Kelp is best; simply add a piece of steamed fish. For seniors, a small bowl of tomato and egg soup is a good option.

Dinner: For elderly obese individuals, bean porridge is preferable, vegetable porridge is also acceptable, along with a piece of sweet potato.

(Not exceeding 0.25 kg), vegetables such as celery and radish are recommended, and boiled bean products can be served for dinner.

Instead of meat, elderly people can eat some fruit, such as apples or oranges, if they feel hungry between meals.

Fruits such as bananas can be eaten, and a few dried shrimp and a glass of fruit and vegetable juice can be consumed between lunch and dinner.

② Middle-aged obese individuals:

Breakfast should be nutritious, including one type of liquid food and one or two types of staple food. Eat until you are full.

Eat some meat, such as one chicken wing, half a chicken leg, or three to five slices of ham.

Lunch: Staple food, middle-aged obese men should not exceed 150 grams, such as steamed buns or dumplings.

For lunch, choose fillings like dumplings or pies, and then add some vegetables and stir-fried lean meat. Eat plenty of vegetables for lunch to fill you up.

Dinner: Have some light vegetable porridge, with a few slices of steamed bun or bread rusks. You can also eat stir-fried celery or braised vegetables.

Radishes are okay, and you can eat a small amount of meat. Eat until you're about 70-80% full at dinner. Avoid drinking water after meals.

Apples can be eaten before meals.

③ Childhood obesity:

Breakfast should primarily consist of steamed egg custard, milk, soy milk, bread, fried rice, and eggs. This is generally beneficial for obese individuals.

Children often overeat, especially sweet and oily foods, and can't control themselves.

Parents should pay attention to their children's food intake. Generally speaking, the total amount of food consumed by children under 12 years old at breakfast should not exceed 150 grams.

Lunch: Make sure to eat a full meal. Obese children should mainly eat vegetables and less staple food, supplemented with...

Lean meat, fish, or shrimp are preferable.

Dinner: The main dishes are various kinds of bean rice and bean porridge. Some children dislike drinking porridge, so you can give them...

They make bean rice with half beans and half rice; lean meat slices stir-fried with cabbage or carrots, stir-fried...

Spinach, scrambled eggs with chives.

Obese children should eat more fruit and exercise more.

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> ④ Postpartum obesity in women (who are not breastfeeding):

Breakfast: A liquid diet is recommended, such as vegetable soup (this soup can be made with chicken broth, meat broth, or fish broth with added vegetables).

(Made with vegetables), choose one staple food, not exceeding 100 grams, and you can eat some side dishes (cucumber, etc.).

Radishes and turnips).

Lunch: Staple food should not exceed 150 grams, and you can choose a few kinds of vegetables as a side dish, plus 1-2 pieces of pork ribs.

Dinner: Staple food should not exceed 100 grams. You can drink various vegetable porridges, stir-fried cauliflower, and carrots.

Next, we will introduce how to choose a reasonable weight loss method based on energy supply.

recipe.

For moderately to severely obese adults, providing more than 6,300 kilojoules of energy per day is often ineffective.

> ① A daily diet of 6300 kilojoules:

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Foods: 200g of rice or flour, 30g of beans;

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Soy milk: 250g (unsweetened);

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> Soy products: 100 grams of tofu or 30 grams of dried tofu;

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Lean meats: 100 grams of pork or beef, 50 grams of pork liver, or 1 egg;

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Vegetables: 500 grams of cleaned vegetables, including 150 grams of leafy greens;

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Cooking oil: 20 grams.

The above foods contain 77 grams of protein, 46 grams of fat, 2477 micrograms of vitamin A, 714 milligrams of calcium, and vitamins...

Vitamin B₁ 1.39 mg, Vitamin B₂ 1.83 mg, Vitamin C 96 mg

Milligrams. This is a set of low-calorie, balanced weight loss diets.

② A daily diet containing 4200 kilojoules of energy:

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Grains: 75 grams of rice or flour, 40 grams of beans;

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Soy milk: 250g (unsweetened);

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> Soy products: 60g dried tofu, 200g tofu;

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Lean meats: 90 grams of lean pork or beef, 50 grams of pork liver;

Vegetables: 600 grams, including 200 grams of leafy greens; the rest should consist of vegetables with high water content.

Mainly, such as cucumber, tender pumpkin, watermelon rind, bamboo shoots, water spinach, bok choy, tomato, eggplant, etc.;

**Cooking oil: 10 grams.**

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The above foods contain 64 grams of protein, 32 grams of fat, 114 grams of carbohydrates, and vitamins.

Vitamin A 2069 mcg, Calcium 798 mg, Vitamin B1 1.08 mg, Vitamin B₂

1.73 mg, Vitamin C 134 mg.

This recipe is suitable for women who are less than 160 cm tall and moderately or more obese.

The following low-fat dinner options are provided for your reference. These recipes are beneficial to your health.

It's healthy and can also help you lose weight.

The first type of noodles consists of 1 small bowl, 1 small dish of cold vegetables, and 3 apples.

The second option includes one slice of braised pork chop, half a bowl of rice, a small bowl of pickled vegetable and bamboo shoot soup, and a small bunch of grapes.

The third type of cold dish consists of 1 plate of braised pork trotters, 100 grams of braised pork knuckles, 1 small bowl of tofu and vegetable soup, and 1 orange.

The fourth type of dish includes 200g of steamed salted cod, 1 plate of cauliflower, 1 small bowl of soup, and 1 pear.

The fifth ingredient is 100 grams of roast duck, 1 thin pancake, 1 small bowl of hot and sour soup, and 1 grapefruit.

The sixth dish includes a small plate of braised eggplant, one duck wing, one bowl of tomato and spinach soup, and one large plum.

Those trying to lose weight can adapt the above-mentioned variations of a weight-loss dinner to their individual needs. Ultimately, this can...

To achieve the goal of reducing excess fat.

Commonly used weight loss recipes.

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① Dietary regimen to strengthen the spleen and promote diuresis:

Job's tears porridge, red bean porridge, poria cocos porridge, reed rhizome porridge, winter melon porridge, lentil porridge, and cold lettuce salad.

Lettuce, asparagus salad, and spleen-strengthening cake (made with orange peel, lotus leaf, hawthorn, and roasted malt) are among the ingredients. These are used for obese individuals with spleen deficiency and excessive dampness.

② Dietary regimen for lowering lipids and aiding digestion:

Corn silk porridge, corn porridge, radish seed porridge, hawthorn porridge, lotus leaf porridge, wheat bran porridge, Job's tears porridge

Wind porridge, Alisma plantago-aquatica porridge, Three Immortals Rice (hawthorn, malt, and germinated rice), celery mixed with tofu, and braised double mushrooms (mushrooms)

Mushrooms (including shiitake mushrooms), cold celery salad, stir-fried celery with shiitake mushrooms, etc. Used for obese individuals with fat accumulation.

③ Dietary therapy for reducing phlegm and lowering lipids:

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> Apricot and tangerine peel (almonds, tangerine peel) Job's tears porridge, celery porridge, wood ear fungus soup, radish soup, etc.

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> ④ Laxative diet:

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> Rhubarb rice, senna leaf porridge, etc.

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> ⑤ Dietary regimen to nourish Qi and warm Yang:

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> Aconite and mutton soup, raw astragalus cake, etc.