To lose weight, it is helpful to eat foods that are low in calories and make you feel full. mainly vegetables. When dieting, it is common to add chicken breast with protein to salads. This is because if you go on a diet that reduces carbohydrates too much, you will lose muscle rapidly. Let’s look at foods that are low in calories, focusing on three meals a day.
1) morning
◆ Cabbage
It is a vegetable that can catch both stomach health and diet in the morning. If you drink a glass of water right after waking up and eat cabbage after waking up, your stomach will feel better. The vitamin U component of cabbage has the effect of protecting the gastric mucosa and healing the already damaged stomach wall. It also improves stomach inflammation. Cabbage has a low caloric content of 20 kcal per 100 g, but provides a feeling of fullness, preventing overeating at lunch. The convenience of cutting cabbage the day before and storing it in the refrigerator to eat immediately in the morning is also essential.
◆ cucumber
The ingredient ‘Eraterin’, which gives cucumber a bitter taste, also acts to protect the stomach. It also aids in digestion of other foods. Above all, the crunchy refreshing feeling makes the morning refreshing. Cucumber 70g has only 9.8 kcal in calories, so it is good as a diet food. It is rich in water and is good for replenishing moisture that may be lacking when losing weight. If your face and back are swollen, it also helps to get rid of the swelling.
◆ boiled egg
Boiled eggs are slightly higher in calories than vegetables, but they are good enough to eat for breakfast. If you do not eat the yolk, it is only 56 kcal per 100g. If the yolk is included, it is 143 ㎉, which is slightly higher than chicken breast (128 ㎉). If you boil it the day before, it is easy to eat and gives a feeling of fullness, so it is good to prevent overeating at lunch. It is rich in high-quality protein, which helps maintain muscle mass. A diet that drastically cuts carbs tends to lose muscle. Protein should be supplemented with chicken breast or hard-boiled eggs.
2) Lunch
The most embarrassing time for office workers on a diet is lunch. Because I often eat together at a restaurant with my co-workers. If you eat the lunch box prepared at home by yourself, you can see it. In fact, the diet should be rumored. That way you can cooperate with those around you. If you use an outside restaurant, eat less salty soft tofu or vegetable side dishes, and leave the soup with a lot of sodium. Salty foods are the enemy of diet.
3) Afternoon snack
◆ Cherry Tomato
You can take it home in a small container or eat cherry tomatoes that have been washed at a convenience store. It has about 16 kcal per 100 g. Since it is rich in dietary fiber and pectin, it gives a feeling of fullness and prevents overeating, which is the most important thing in the evening. Lycopene is good for cancer prevention and cardiovascular disease prevention. It is a healthy food that also helps control blood sugar.
◆ Nuts
Are you on a diet with nuts? You can tilt your head, but a small amount of nuts, such as walnuts and almonds, can help relieve hunger and make you feel full, which can help prevent overeating in the evening. It is also an advantage to supplement protein and have a lot of unsaturated fatty acids that are good for blood vessels. However, you should never overeat nuts. Because eating too much can make you fat.
4) evening
◆ Sundubu, Tofu
It is a food made from soybeans and is rich in vegetable protein and is a representative healthy food rich in essential amino acids such as lysine and calcium. 100g of soft tofu has 42 kcal and normal tofu has 97 kcal. It is recommended as a diet food because it contains a lot of saturated fat and cholesterol in oily meat and processed foods. However, when cooking, make sure not to add too much seasoning or too salty.
◆ acorn cake
Acorn jelly made from acorns is 45 kcal per 100 g, making it a good food for dieting. Acorn powder is soaked in water to drain the water, and only the sediment is boiled and cooled. Acorn cake tastes good and its tannins have the effect of inhibiting fat absorption. However, tannins are not good for people with constipation.
◆ Lettuce
Water is about 90%, calcium, minerals, and vitamins are abundant. It is also rich in iron, so eating it raw can relieve anemia, insomnia, and nervousness. Teeth whitening effect can also be expected. The lactucarium component in the latex of the lettuce stem helps to stabilize the nerves and help you sleep.
◆ Meat (chicken breast, boiled meat)
You also need to eat meat to be healthy. Chicken breast is a typical low-fat, high-protein food. Rich in vitamins B1, B2, B6, and essential amino acids, it is good for improving immunity. If you don’t like chicken breast, try boiling pork or beef. I’m used to the method of roasting on an open fire, but if I boil it, I get rid of the fat and it also removes carcinogenic substances that can occur in the process of baking.
Reporter Kim Yong-eok [email protected]
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