A complete collection of healthy recipes for weight loss

In fact, the core answer is very simple: there is no universal weight loss recipe that suits everyone. The core logic of healthy weight loss is to "create a reasonable caloric gap of 300-500 calories + ensure adequate daily intake of protein, dietary fiber, vitamins and other nutrients + a recipe that can be maintained for a long time without rebound." All recipes that depart from these three points will either harm the body or be destined to rebound.

Many people always search for "quick recipes to lose 5 pounds in a week" when they first lose weight. I also fell into this trap two years ago when I first started losing weight. I followed the trend and bought a bunch of ready-to-eat chicken breasts and lettuce. After eating it for three days, I couldn't help but get up in the middle of the night to eat instant noodles. Not only did I not lose weight, I gained two pounds. Later, I slowly figured out the rules and discovered that the current mainstream types of healthy weight loss recipes actually have their own advantages and disadvantages, and are suitable for completely different people. There is no need to force yourself to adapt to other people's eating rhythms.

The Mediterranean diet is definitely the one with the highest recognition in the academic circles. It has been rated as the best comprehensive diet model by US News for several consecutive years. It is not just cold salads as everyone thinks. When I adjusted my diet in the first half of last year, I tried a more Mediterranean combination. In the morning, I dug 150g of sugar-free Greek yogurt, sprinkled with 10g of chia seeds and a handful of blueberries, and added a piece of whole wheat toast. It kept me full until noon. At noon, you can either pan-fry 120g of salmon, serve with 200g of roasted broccoli and half a bowl of quinoa, or cook a seafood pasta (only 50g of dry weight is added to the pasta) and sprinkle some Parmesan cheese on it to make it fragrant. In the evening, I was more casual, making shrimp, winter melon soup, or mixing avocado and vegetable salad. I didn’t do any exercise during that time, and I steadily lost 6 pounds in a month, and even my skin became a lot brighter. Of course, this model is not perfect. If you are used to eating spicy food, you may feel that it is too bland at first. In addition, ingredients such as salmon and avocado are expensive, so students or office workers who don’t have time to cook may not be able to stick to it.

If you really can't get used to the taste of Western food, there is no need to force it. An improved version of Chinese low-calorie diet is what we ordinary people just need. My mother found out that her blood fat was high during her physical examination last year. She wanted to lose weight at the same time, but she couldn't eat cold salad at all, so I prepared a recipe for her that was all home-cooked: drink 200ml of sugar-free soy milk in the morning, eat a vegetable bun (I habitually tear off 1/3 of the outer skin to reduce refined carbohydrates), add a boiled egg, half a bowl of brown rice (about 100g cooked weight), and a plate of green peppers at noon. Stir-fried chicken breast (120g of chicken breast, 200g of green pepper, only add 2g of oil for frying with spray oil) and a plate of fried lettuce. In the evening, it is even simpler. Half a stick of steamed corn and a small bowl of seaweed and egg drop soup. When she is greedy, she will nibble on a braised chicken feet or eat a few small tomatoes. She does not feel that she is "losing weight" at all. In three months, she has steadily lost 12 pounds, and her blood fat has dropped back to the normal range. The advantage of this model is that all the ingredients we usually eat are readily available in the vegetable market, and the taste is in line with our habits. Just be careful to put less soy sauce, salt and sugar. The only thing you need to pay attention to is not to order take-out home-cooked dishes. Many businesses only add half a pot of oil to stir-fry vegetables, which directly exceeds the caloric limit.

Of course, there are also many people who want to lose weight quickly and will consider the ketogenic diet, which has been very controversial in recent years. Indeed, clinical studies have confirmed that a short-term (1-3 months) strict ketogenic diet can help people with a BMI over 28 and those with insulin resistance lose weight about 30% faster than an ordinary low-calorie diet. I have a male colleague who weighs 180 pounds. At that time, because he was undergoing minimally invasive surgery and the doctor required him to lose weight quickly, he tried ketosis for two months under the full guidance of a nutritionist. He did lose 20 pounds, but the side effects were also obvious: During that time, he had such a heavy tone that he did not dare to talk close to him in meetings, and he always suffered from constipation and headaches. Later, after he returned to eating carbohydrates normally, he quickly regained 8 pounds. So I have to remind everyone here that you should never try the ketogenic diet blindly by following online tutorials. Women who have liver and kidney disease, gout, or a small base weight, and are preparing for pregnancy are not suitable at all. If you really want to try it, you must find a professional nutritionist or doctor for evaluation before proceeding.

In fact, there is no need to think about weight loss recipes too complicated. I have been exploring for so long, and a few small habits are more effective than finding ten perfect recipes. For example, when serving rice, use an ordinary small bowl at home and stop when it is 80% full. When adding vegetables, add vegetables first, then protein, and finally the staple food. The nutritional ratio of the meal will basically not be bad. There is no need to use a food scale to weigh the food to grams every day. It is too anti-human and I can't stick to it. And don't listen to "you can't eat this and don't touch that". I went to eat hot pot with my friends last week. As long as I put half a corn in advance, eat more protein such as hairy tripe and shrimp paste when eating, and avoid high-fat and high-sugar foods such as crispy pork and brown sugar glutinous rice cake. I won't exceed many calories in one meal, which is better than enduring it for half a month and then eating a dessert. By the way, I want to dispel the rumor that there is no such thing as "fat-burning food". Broccoli and celery are just low in calories and high in dietary fiber. You will still gain weight if you eat too much. There is no need to worry about whether you can eat carbohydrates at night. If you work overtime until 10 o'clock and feel hungry, eating half a bowl of brown rice is much better than being so hungry that you have a stomachache or ordering fried chicken. You don't need to be so dogmatic about losing weight.

After all, losing weight is really not a short-term task. When looking for recipes, don’t always focus on the gimmick of “how many pounds to lose in a week.” The most suitable healthy weight loss recipes can make you eat comfortably, not go hungry, and not feel tired after eating for three months in a row. After all, what we want to lose is weight, not the joy of life, right?