Part 19: Eggs, Tofu, Dairy Products, Beverages, and Spices: Seasoning and Supplementation for a Weight Loss Diet

egg

Nutritional components

Vitamin A, Vitamin B3, Vitamin B6, Vitamin E, Calcium, Iron, Magnesium, Zinc, Protein

egg

Eggs provide low-fat protein, release energy slowly, stabilize blood sugar, and help suppress hunger.

Eggs are low in saturated fatty acids and high in protein, which can improve immune system function and promote brain development. Eggs also contain a large amount of zinc, which is very effective for tissue repair and wound healing. The vitamin E in eggs is a powerful antioxidant that can thin the blood and eliminate harmful free radicals. However, eating too many eggs can cause constipation. In addition, eggs are high in cholesterol and should be consumed in moderation.

Smoked salmon scrambled eggs

6 eggs, black pepper and salt to taste, 1 teaspoon olive oil, 85g smoked salmon, 4 tablespoons fennel or chives, lemon slices for garnish.

Crack the eggs, add salt and black pepper, stir, pour into a frying pan, stir-fry until cooked, transfer to a plate, place the smoked salmon on the plate as well, sprinkle with herbs and black pepper, and garnish with lemon.

Tofu

Nutritional components

Vitamin A, Vitamin K, Boron, Calcium, Iron, Magnesium, Phosphorus, Selenium, Fiber, omega-3 fatty acids, Amino acids, Protein

Tofu

Tofu, made from nutrient-rich soybeans, can provide dieters with an excellent source of vegetarian protein.

Tofu is low in fat and comes in two varieties: soft tofu and firm tofu. It can be used in many vegetarian recipes, such as soups. Like other soy products, tofu is rich in calcium and protein and has anti-cancer properties. Unlike animal protein, tofu does not contain saturated fatty acids. It can lower blood pressure and cholesterol levels. Tofu is also a good source of fiber, which releases energy slowly and helps suppress hunger.

Black pepper tofu

225g soft tofu, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 clove garlic, black pepper and salt to taste.

Simply put all the ingredients into a food processor and blend until smooth.

Low-fat cheese

Low-fat cheese

If you're looking to enjoy dairy products, cheese is a great option for dieters. From delicious cheeses that dieters often keep on hand, such as soft cheeses, to low-fat cheeses like cheddar, cheese offers a variety of dairy choices for dieters.

Low-fat cheeses, such as cottage cheese, are renowned as healthy snacks. However, don't eat an entire jar of cheese at once. Instead, use cheese as a dip for celery, cucumbers, and carrots. High-fat cheeses, which dieters tend to avoid, are high in saturated fatty acids and calories and have long been considered to raise cholesterol levels, so they are best avoided. Many supermarkets sell a variety of low-fat cheeses that can be eaten in moderation or added to cooking for flavor.

Italian ricotta cheese

Nutritional components

Vitamin A, Vitamin B5, Vitamin B12, Vitamin D, Calcium, Protein

Italian ricotta cheese

Italian ricotta cheese is delicious and made from whey; it is a low-fat cheese.

Italian ricotta cheese is made from whey from cow's milk or goat's milk. If you don't like the taste of cow's milk, you can choose goat's whey. It is low in fat, has a soft, milky texture, and is creamy in appearance. The vitamin B5 in Italian ricotta cheese can promote adrenal gland secretion, regulate the body's response, and help control the metabolism of fats, proteins, and carbohydrates. For best results, it can be eaten with foods rich in magnesium (almonds, leafy green vegetables) and vitamin C.

Bell pepper ricotta

2 large red bell peppers, 1 onion, chopped; 225g tomatoes, chopped; 2 teaspoons fresh basil; 115g ricotta cheese; 4 tablespoons low-fat yogurt.

Roast the bell peppers until the skin turns black. Peel off the skin and cut the bell pepper flesh into rings. Place the onions and tomatoes in a baking dish, sprinkle with basil and black pepper, add the bell pepper rings, yogurt, and cheese mixture, and bake in a preheated oven at 180 degrees Celsius for 30 minutes.

refreshing cheese

refreshing cheese

Crispy cheese is a cream substitute that can turn desserts into delicious snacks.

If you enjoy cream and ice cream, ricotta cheese is a great alternative. It's delicious, low in fat, and sugar-free. As a dairy product, ricotta cheese can be consumed in moderation by dieters, but it's essential to choose a low-fat cheese-virtually fat-free, made from skim milk, low in calories and cholesterol. ricotta cheese has a rich flavor with a hint of nuts and the creamy consistency of yogurt. It can thicken further when stirred. It can also be added to cream for flavor.

Strawberry Refreshing Dry Cheese

225g strawberries, stems removed, washed; 1 tsp honey; 1 orange, juiced; 4 tbsp low-fat light cheese.

Place the strawberries in a bowl, add honey and orange juice to the cheese, and then pour it all over the strawberries.

Bioactive Yogurt

Nutritional components

Vitamin B2, Vitamin B12, Vitamin D, Calcium, Magnesium, Phosphorus, Protein

Bioactive Yogurt

Bioactive yogurt is low in fat and contains natural antibiotics that promote gut health.

Choosing low-fat bioactive yogurt offers optimal health benefits while minimizing calorie intake. Bioactive yogurt is made from the sugars and bacteria in milk through fermentation. While the body can synthesize bioactive yogurt by drinking milk directly, this can lead to lactose intolerance. However, the beneficial bacteria in bioactive yogurt break down lactose, making it easier to digest. These beneficial bacteria help ensure proper gut health, especially during periods of stress or when taking antibiotics.

Bioactive yogurt also offers numerous benefits for people suffering from yeast infections, such as Candida, and can help prevent urinary tract infections. The high calcium content of bioactive yogurt strengthens bones and teeth, which is particularly beneficial for menopausal women who are at risk of osteoporosis.

Basic knowledge about bioactive yogurt

● Try to avoid consuming fruit-based bioactive yogurt, as it is high in sugar.

● Bioactive yogurt loses its beneficial bacteria when heated. It should be added after cooking to retain the taste and texture of dairy products.

Fruit-flavored bioactive yogurt

4 peaches, pears, or nectarines; 115g low-fat bioactive yogurt; 2 tablespoons roasted almonds; a pinch of chopped cinnamon; 1 tablespoon honey.

Slice the fruit, put it in a bowl, pour in bioactive yogurt and stir, then sprinkle with almonds and cinnamon powder, stir well, and it can be served as breakfast or a snack.

Low-fat milk

Nutritional components

Vitamin B2, Vitamin B12, Calcium, Protein

Low-fat milk

Low-fat milk is the perfect food for burning fat.

Various low-fat dairy products can accelerate fat burning, perhaps because their high calcium content promotes fat release while reducing fat absorption. Interestingly, abdominal fat is often the first area to be reduced.

Nevertheless, it is still necessary to control the intake of dairy products-drink less coffee and tea than usual, and add less milk.

Plum Smoothie

115g soaked prunes, 200ml low-fat milk or soy milk

Blend prunes and milk in a food processor until smooth; this can be eaten for breakfast or as a snack.

green tea

Nutritional components

Tea polyphenols

green tea

Green tea is low in caffeine, making it a perfect calorie burner, and it contains powerful antioxidants.

Studies have shown that drinking five cups of green tea daily can accelerate fat burning because the caffeine in green tea can boost metabolism and break down fat. Green tea also contains antioxidants called tea polyphenols, which can eliminate free radicals, lower blood pressure, and reduce the risk of heart disease and stroke. Green tea may also reduce the risk of lung cancer, stomach cancer, and colon cancer.

Prune Green Tea Mousse

1 orange, sliced; 1 lemon, sliced; 4 cinnamon sticks; 1 vanilla leaf; 1 pot of green tea; 375g prunes (pitted); 1 tablespoon honey; 4 tablespoons low-fat bioactive yogurt.

Sauté orange and lemon slices in a skillet with cinnamon and vanilla leaves. Add tea leaves and water, bring to a boil, and simmer for 10 minutes. Add prunes, turn off the heat, and pour into a bowl. Add honey, then remove and discard the cinnamon, vanilla leaves, lemon, and orange. Refrigerate for 2 hours and serve with yogurt.

Herbal tea

Peppermint tea

1 handful of mint leaves and appropriate amount of boiling water

Wash the mint leaves and put them in a teapot. Pour in boiling water and steep for 5-10 minutes.

Herbal tea

Herbal teas have a mild flavor, are caffeine-free, and can be part of your daily beverage routine.

You can buy a box of herbal tea bags at the supermarket, or simply buy a handful of herbs and steep them in hot water for at least 5 minutes before drinking. Herbal teas are diuretic and offer many benefits for those on a diet. For example, peppermint aids digestion; chamomile promotes sleep and aids digestion; ginger promotes circulation; and fennel can prevent bloating.

water

water

Water is a fundamental substance for life and is essential for balancing various bodily processes. Without water, the entire bodily system loses its vitality and becomes inefficient.

Our bodies are made up of at least 75 percent water. We lose water constantly through urination and respiration through our skin. We rarely drink enough water to replenish what we lose.

Some people believe that it's unnecessary to drink water because any liquid can replace it. This view is utterly absurd. Common beverages such as coffee, tea, cola, and alcohol usually cause the body to lose water. While occasionally drinking a cup of tea or coffee is harmless, the only liquid that can replenish fluids is water itself or herbal tea.

Water is essential for maintaining a healthy digestive and urinary system. Without enough water, the intestines stop moving properly, leading to constipation and toxin buildup. Water is also crucial for kidney health, helping to flush out toxins and aiding in the metabolism of stored fat.

If you have excess water in your body, you need to drink more water to help your body excrete the fluid. Drinking plenty of water will make your skin soft and promote respiratory health.

You should drink 2 liters of water per day. If you have any of the following conditions, you should drink more:

●Hot weather

● Working in an environment with centralized heating

●Exercise

● Traveling by air

juice

Nutritional components

Apple and carrot juice contains the following nutrients: Vitamin C, beta-carotene, folic acid, calcium, iron, magnesium, phosphorus, and potassium.

Basic facts about fruit juice

● You must use a juicer to extract the juice; do not use a food blender, as these do not have a special juicing device.

●Use different fruits to make juice and obtain different nutrients.

● When juicing, try to choose organic fruits and vegetables to maximize the nutritional value and reduce the damage from chemical raw materials such as fertilizers and pesticides.

● Try to scrub the peels of vegetables or fruits clean, rather than peeling them, because most of the nutrients are located under the peel.

● Dilute very sweet fruit juice with water to prevent a sudden spike in blood sugar.

● Avoid using high-fiber fruits or vegetables, such as figs or avocados, for juicing, as the juice yield will be minimal or almost nonexistent.

Fruit juice can cleanse the body's systems, provide energy, and help the body regain vitality, making it a truly flawless and perfect detox and weight loss product.

You can buy packaged juice, but the best juice is homemade. You can combine any fresh, in-season fruit, and the taste is always surprising and never boring. Fruits and vegetables are not only low in fat, but also contain important vitamins, minerals, and enzymes, which the body can absorb very quickly from the juice. Moreover, juice is usually eaten raw, so its nutrients are not lost through cooking.

You can juice any combination of fruits or vegetables, but don't mix fruits and vegetables together, except for apples and carrots. Many vegetables, especially green vegetables like broccoli and watercress, have strong flavors and some bitterness, and should be juiced with sweeter vegetables, such as carrots and beets.

A glass of juice a day is a great start to weight loss, an excellent way to cleanse your body and restore vitality. A daily glass of juice can eliminate long-term toxins, brighten your complexion, and reduce appetite. Prepare by eating raw food (fruit and vegetable salad) and low-fat yogurt on at least one day, and drink three glasses of freshly squeezed juice. On your first day, drink three to four glasses of freshly squeezed juice, two of which should be vegetable juice, and eight glasses of water. Repeat this routine every one or two days. You will not only see weight loss but also reduced appetite and improved skin.

Apple and carrot juice

8 carrots, scrubbed clean; 4 large apples, washed clean.

Juice the carrots, then juice the apples, mix them well, and drink immediately.

Yearning for Snow

Nutritional components

Vitamin B2, Vitamin B12, Vitamin D, Calcium, Magnesium, Phosphorus, Protein, Nutritional components of the selected fruits.

Yearning for Snow

Smoothies have a milky texture, are rich in nutrients, low in fat, and are easy to make.

Smoothies are an ideal breakfast and morning snack. Simply put all the ingredients into a food processor and blend. Smoothies are made with yogurt and mixed fruit pieces, and are rich in protein, vitamins, and minerals, as well as fiber, which is important for stimulating digestion and reducing water retention.

We use low-fat yogurt or soy milk to make this healthy and delicious drink, and then add your favorite fruit flavorings. Bananas, apricots, grapes, mangoes-all berries can be used to make a smoothie.

Berry Smoothie

225g strawberries, 225g raspberries, 250g low-fat yogurt

Wash the berries, remove the stems from the strawberries, put all the ingredients into a food processor, blend until thick, and serve.

olives and olive oil

olives and olive oil

Olives and olive oil are easy to digest, can stimulate intestinal peristalsis, and help detoxify.

Olive oil can aid in weight loss because it contains essential fatty acids that can help eliminate unwanted stored fat from the body. However, olive oil should only be consumed in moderation; excessive consumption can be counterproductive. Olives are rich in vitamin E, which can combat aging, boost the immune system, and help maintain health while aiding in weight loss, lowering cholesterol, reducing blood pressure, and decreasing the risk of heart disease.

Honey

Nutritional components

Vitamin E, calcium, iron, fiber

Honey

Honey is twice as sweet as sugar, making it a great choice for dieters who love sweets. A little honey can last a long time.

Most dieters avoid sugar to prevent weight gain. Actually, he...

Carob

Carob

Carob can be used as a chocolate substitute, and it is caffeine-free.

Carob is rich in minerals, including calcium and protein. It has less fat than chocolate and a sweeter taste. Carob flour can be purchased as a base for cakes and desserts. Buy raw carob flour, not roasted carob flour. When using carob flour instead of cocoa powder, use only half the amount. Gradually reduce your sugar intake to lower your calorie consumption.

150 ml honey orange juice, 1 vanilla leaf, 4 pears, 25 g peeled carob flour

Dissolve honey in orange juice, add a little water, and heat slowly in a saucepan. Add vanilla leaves, then add the pears to the mixture, cover, and simmer over low heat until the pears are soft. Remove the pears and divide them into four separate dishes. On a plate, gradually add carob powder to the honey and orange juice mixture, stirring until it becomes thick. Pour this mixture over the pears.

Vegetable soup noodles

Vegetable soup noodles

Vegetable soup powder is a simple and quick cooking method, making it a very convenient ready-to-eat soup cube.

Vegetable soup powder is available in most supermarkets. Compared to traditional thick soup mixes, it contains no yeast or dairy products, but is packed with flavorful and healthy herbs and spices. There are also vegetarian options available. Vegetable soup powder can be used as a diet drink; simply add one teaspoon of powder to a cup of water.

spices

Nutritional components

Various spices contain different nutrients, but they mainly include: vitamin B1, vitamin B2, vitamin C, calcium, magnesium, phosphorus, potassium, omega-3 fatty acids, omega-6 fatty acids, and volatile oils.

spices

With its rich spice flavor and no fat content, it's a must-have in any dieter's cupboard.

Salt can cause edema and high blood pressure, and spices are an indispensable weapon in the fight against it. Spices have a rich flavor that can add exciting taste to any dish, soup, and dessert without adding fat. When buying spices, it's best to try organic spices and buy whole spices rather than spice powder, especially spices like nutmeg, cloves, cinnamon, bay leaves, saffron, and ginger.

chili

Nutritional components

Vitamin B3, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Beta-carotene, Folic acid, Calcium, Copper, Iodine, Iron, Magnesium, Phosphorus, Potassium, Zinc, Fiber, Glucosinolates

chili

Chili peppers are spicy and stimulating, enhancing flavor without the presence of salt or fat. Furthermore, chili peppers can promote fat burning.

Recent studies have shown that chili peppers and chili-based sauces, such as Tabasco sauce, can burn up to 8% of fat within two hours after a meal. This is because capsaicin in chili peppers can accelerate metabolism and burn fat.

Red and green chilies vary in size, and some are spicier. If you're not used to using chilies when cooking, start with just a tiny bit. Carefully chop a small amount of chili and wash your hands immediately afterward to avoid getting chili-stained fingers in your eyes, which can cause a burning sensation, especially from the seeds. You can also use dried chili powder, starting with a small amount and gradually increasing the quantity. If you encounter too much chili, you can drink some yogurt to alleviate the spiciness.

Because chili peppers raise your body temperature, they are also very helpful in warding off colds, colds, and other respiratory infections.

Basic knowledge about chili peppers

Eating chili peppers can release endorphins that improve mood.

● The same weight of chili peppers contains twice the amount of vitamin C as citrus fruits.

Capsaicin can be used to relieve pain caused by arthritis and other chronic diseases.

Spicy Diced Meat

200g dried green beans, soaked overnight; 1 onion, sliced; 2 cloves garlic, crushed; 2 teaspoons chili flakes; 1 carrot, sliced; 2 teaspoons olive oil; 450g lean beef; 400g chopped tomatoes; 4 teaspoons vegetable broth.

Place the beans in a pot with water, bring to a boil over high heat for 10 minutes, then simmer covered for 30 minutes. In a separate pot, sauté onions, garlic, chili powder, and carrots in oil for 5 minutes. Add the remaining seasonings and the cooked beans, and simmer for another 15 minutes.

vanilla

Nutritional components

Different herbs have different nutritional components, but they mainly contain: vitamin C, beta-carotene, calcium, iron, magnesium, sodium, and volatile oils.

vanilla

Fragrant herbs can enhance aroma and contain substances that are beneficial to health.

Herbs are powerful detoxifiers, especially effective for detoxifying the blood and kidneys. They contain abundant Vitamin C, which boosts the immune system. Thyme reduces swelling and intestinal upset; its thymol content promotes the digestion of fatty foods. Rosemary promotes circulation, detoxifies, and benefits the heart and digestive system. Sage reduces edema and indigestion. Chives have similar effects to onions, while mint promotes digestion.

Sautéed herbs

2 teaspoons olive oil, 2 large bunches of herbs, 2 tablespoons pine nuts

Eat together.

ginger

ginger

Ginger is very beneficial to the digestive system, as it can warm the body and promote circulation and metabolism.

Ginger is a great spice for soups and beverages, as it helps detoxify the body. You can use minced ginger, but it's best to buy fresh ginger and grate or chop it yourself. Ginger has natural antibacterial properties and is rich in magnesium, which can boost the immune system, fight infections, and help maintain good health.

Pickled ginger

2 teaspoons fresh lemon juice, 2 teaspoons honey, a pinch of salt, 2 heaping teaspoons fresh ginger

Ginger is effective in treating nausea and vomiting, whether it is morning sickness or nausea caused by exercise.

Consuming pickled ginger can stimulate and balance the digestive system, allowing the body to absorb the maximum nutrients from food. Mix all ingredients together and take 1 teaspoon 20 minutes before meals.