Eat light and slim without gaining weight: Olive oil noodles

Obesity is the public enemy. If you want to lose weight and get in shape, in addition to exercising more, changing your eating habits is also important. Nutritionists say that you don't have to give up delicious food to lose weight. Light meals rich in vitamins and fiber can make your body burden-free and radiant. It is recommended to drink more water in the morning and evening, and increase the intake of olive oil, which can not only help the stomach and intestines digest and absorb, but also prevent edema and constipation, so as to achieve the effect of weight loss.

Liu Yili, a nutritionist at Taiwan Adventist Hospital, pointed out that losing weight does not require starving yourself, but rather adjusting your diet. Many people believe that the biggest culprit of obesity is eating too much fat, so they start a "fat-loss" plan, deliberately diet or do intense exercise. However, "fat" is one of the essential nutrients for the body. A diet lacking in fat not only fails to produce a sense of satiety, but may even accumulate stress and cause weight gain.

In fact, olive oil has a high content of "monounsaturated fatty acids". If the saturated fats in light meal recipes, such as animal oil and butter, are replaced with unsaturated fats, it will help reduce the risk of coronary heart disease. Among the natural ingredients for light meals, olive oil can be paired with various natural ingredients and can easily make you feel full. It does have many benefits. It can not only reduce the risk of cholesterol, but also has a more moderate effect on blood sugar sensitivity.

【5 tips for not gaining weight】:

1. Set a clear goal first: It is safer to lose 3% to 5% of your current body weight in a single month. For example, if you weigh 70 kg, you can lose 2.1 to 3.5 kg in a month. Weigh yourself at a fixed time every day to more accurately observe weight changes. Measure waist circumference and body fat once a month with a tape measure, body fat meter, etc.

2. Cook light dishes with less fat: Steaming, boiling, braising, and cold dishes are recommended. Stir-frying, soups, and risottos should be avoided. When eating out, it is better to have buffets with your own dishes, small hot pots with lots of vegetables, etc. Do not eat processed meat.

3. Record your diet to change your habits: Record your food after each meal, list the food name, portion, cooking method, etc. Review it after lunch at the latest. There is still time to adjust after dinner, and slowly change your habits.

4. Still eat starch for dinner: Eating a moderate amount of starch at every meal helps burn fat. Reduce it to half a bowl or 1/4 bowl for dinner. Eat high-fiber grains for one meal a day, and eat for at least 20 minutes to feel full.

5. Avoid drinking sugary drinks: 1 cup of 700c.c. hand-shaken pearl milk tea has about the same calories as 2.5 bowls of rice. The calories of full-sugar tea are also equal to 1 bowl of rice. If you want to drink beverages, it is better to drink green tea, oolong tea or other sugar-free teas.

【Nutritionist recommended】

【Noodles with olive oil】

Features: Noodles mixed with olive oil can give the noodles a fresh and unique taste, making you feel full easily.

Ingredients: 300 grams of Chinese noodles.

Ingredients: olive oil, chopped green onions, a small amount of salt, chicken broth.

Preparation: Cook the noodles in boiling water and then rinse with cold water for later use. Add a little chicken soup, olive oil and a little salt to the boiled noodles and mix well. Add chopped green onions and serve.