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记录下减肥期间吃的食物,包含外卖和自己做的。
减肥 ≠ 受罪,如果在吃方面太折磨自己往往是难以坚持的。
不要去想自己不能吃什么,而是思考可以吃哪些东西。(这可以很大程度上改变低脂饮食的心态)。
找出替代品
不必切换到过于夸张的减肥餐,找出自己喜好的替代品是更不消耗意志力的方法。如
- 喜欢吃甜食,用 0 卡糖代替蔗糖。
- 喜欢吃辣,用 0 脂辣椒酱、0 脂火鸡面酱汁代替辣椒油。
- 用 0 卡饮料代替高糖饮料。
- 用饱腹感强的食物代替饱腹感差的食物,全麦面包、荞麦面啥的。
食物的要求
1.低脂肪
2.低热量
3.钠含量不会太高
4.营养全面
5.饱腹感强
正餐
油醋汁麻辣拌 + 0卡气泡水
不麻也不辣也没啥油的麻辣拌。其实辣到还好,0脂辣椒酱就能解决这个问题。但是麻酱真就没办法加了,麻酱能量太高了(我太喜欢麻酱了,要是有人能研究出来低卡麻酱、零脂麻酱之类的东西就好了)。
食材选择蔬菜、豆制品、虾仁、荞麦面等健康的食材。
味道很清淡,但是也不算难吃。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F52357e64-dafc-4130-bcfa-373b9165defa%2F1678936641823.jpg?table=block&id=a31332f6-7657-42f2-9dbe-8c91c6efe13f)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F52357e64-dafc-4130-bcfa-373b9165defa%2F1678936641823.jpg?table=block&id=a31332f6-7657-42f2-9dbe-8c91c6efe13f)
番茄虾滑
番茄虾滑,配菜豆皮金针菇,有一点点油,不喝汤的话也吃不了多少油。味道不错。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F4e5fad9c-c183-419f-892f-f99c52af7607%2F1678936641820.jpg?table=block&id=bd70fcc5-1a27-4e6d-b92d-33757bc2d628)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F4e5fad9c-c183-419f-892f-f99c52af7607%2F1678936641820.jpg?table=block&id=bd70fcc5-1a27-4e6d-b92d-33757bc2d628)
无面包无酱汉堡 + 0卡可乐
去掉面包和酱的汉堡,外部用生菜包裹,内部是番茄+无油煎蛋+无油烤牛肉饼,是不是真无油不知道,但是牛肉饼吃起来确实比一般汉堡肉饼油少很多。
无糖可乐凉的感觉还不错,常温的不喜欢。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F84991651-212e-4e64-baa2-6ca6f9e82dde%2F1678951506911.jpg?table=block&id=f967e378-935a-4c27-b229-0bcea9d478ab)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F84991651-212e-4e64-baa2-6ca6f9e82dde%2F1678951506911.jpg?table=block&id=f967e378-935a-4c27-b229-0bcea9d478ab)
魔芋绿豆饼
晚餐代餐,魔芋粉代替淀粉,吃起来和正常的差不多。饱腹感尚可,强于 1 个苹果弱于 1 个去皮鸡腿。热量低于一个苹果。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F716a9abc-ba6c-4899-bfb9-7af89673659f%2F1678957337654.jpg?table=block&id=31bcb155-6df9-4f18-b35d-c5d3ba3a7800)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F716a9abc-ba6c-4899-bfb9-7af89673659f%2F1678957337654.jpg?table=block&id=31bcb155-6df9-4f18-b35d-c5d3ba3a7800)
魔芋凉皮
魔芋凉皮+荞麦面藕+蔬菜+0脂辣椒酱![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Fa418740a-155f-4435-b310-279b5eeea0db%2FLie11u_20230319_140325959.jpg?table=block&id=7c97bc84-4ce6-49d5-a7b7-f37eaf2d4358)
凉皮不加麻酱感觉完全没那味,吃完估计不会再买了。
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Fa418740a-155f-4435-b310-279b5eeea0db%2FLie11u_20230319_140325959.jpg?table=block&id=7c97bc84-4ce6-49d5-a7b7-f37eaf2d4358)
炒魔芋凉皮
做法参考的西红柿鸡蛋炒面,味道比干拌强多了,让我买的一箱魔芋凉皮避免了被丢掉的命运。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F9f1dac78-9934-4adb-be6a-28c086bc71dd%2F1684131345202.jpg?table=block&id=68533a45-656d-4b51-8afd-5afadc0cf218)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F9f1dac78-9934-4adb-be6a-28c086bc71dd%2F1684131345202.jpg?table=block&id=68533a45-656d-4b51-8afd-5afadc0cf218)
冰激凌甜瓜
很好吃的甜瓜,可以缓解想吃冰淇淋的冲动,甜瓜的能量还是太高了,感觉偶尔可以当做晚餐。
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F0459da66-c34c-4262-bbac-0f9d36c89cc0%2F1684131345207.jpg?table=block&id=87d92f01-a328-4ded-a149-72c6367a669a)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F0459da66-c34c-4262-bbac-0f9d36c89cc0%2F1684131345207.jpg?table=block&id=87d92f01-a328-4ded-a149-72c6367a669a)
荞麦面
荞麦面+娃娃菜+鸡蛋+0脂辣椒酱。当做早饭不错。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F6963925a-0850-4252-b11d-9289dbbcdc73%2FLie11u_20230318_134310361.RESTORED.jpg?table=block&id=523fef02-a38b-49c6-842c-7d7f123a5ecf)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F6963925a-0850-4252-b11d-9289dbbcdc73%2FLie11u_20230318_134310361.RESTORED.jpg?table=block&id=523fef02-a38b-49c6-842c-7d7f123a5ecf)
零食饮料
0卡果冻
感觉味道不会比正常果冻差太多,但是价格贵了不少。0 卡低钠,吃起来完全不担心长胖,不过好像吃多了会比较口渴。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F6e6bcb33-ccf6-4a61-87f7-f4c4cc6d7b38%2F1678936641817.jpg?table=block&id=cedf46fb-b23d-4b85-8068-d7224a8eac09)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2F6e6bcb33-ccf6-4a61-87f7-f4c4cc6d7b38%2F1678936641817.jpg?table=block&id=cedf46fb-b23d-4b85-8068-d7224a8eac09)
柠檬水
柠檬片+冰镇无糖苏打水+0卡代糖,比奶茶店的更好喝便宜还几乎没有热量,夏日必备。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Ffa9ae3e5-9238-47f8-ac67-5e12b2f43e7b%2F2001679883308_.pic.jpg?table=block&id=472a6660-8279-4fae-b289-a235d6ba588a)
无糖苏打水干喝真心难喝🤢
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Ffa9ae3e5-9238-47f8-ac67-5e12b2f43e7b%2F2001679883308_.pic.jpg?table=block&id=472a6660-8279-4fae-b289-a235d6ba588a)
食材
全麦面包VS白芸豆全麦面包
0 脂全麦面包,用来夹无油煎蛋、鸡腿肉饼、生菜之类的东西。
后来试了试白芸豆的(PS:这类添加白芸豆的食物没有任何证据说明减肥效果更好,我只是换换口味)。
可以看出营养成分区别不大,但是白芸豆这块面包更有嚼劲(我不喜欢面包这样),饱腹感弱不少。以后应该不会再选择白芸豆款。![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Ff4f314a6-76ed-4e5c-bc85-06e4194c6c7f%2F1678939600138.jpg?table=block&id=3dbacd2b-fa43-4385-a126-68ff183b20c0)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Fdd724740-eeef-4b62-8815-ac0897c9da11%2F1678939600131.jpg?table=block&id=029ced07-ba5e-4fa3-bbaa-10885c64776f)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Ff4f314a6-76ed-4e5c-bc85-06e4194c6c7f%2F1678939600138.jpg?table=block&id=3dbacd2b-fa43-4385-a126-68ff183b20c0)
![notion image](https://www.notion.so/image/https%3A%2F%2Fs3-us-west-2.amazonaws.com%2Fsecure.notion-static.com%2Fdd724740-eeef-4b62-8815-ac0897c9da11%2F1678939600131.jpg?table=block&id=029ced07-ba5e-4fa3-bbaa-10885c64776f)
- 作者:fatekey
- 链接:https://blog.fatekey.icu/article/Food
- 声明:本文采用 CC BY-NC-SA 4.0 许可协议,转载请注明出处。