【健康饮食】Lose Weight Plan | 大马佛系女孩必知的日常瘦身干货，越吃越瘦【低卡减肥食物】无压力的吃出健康易瘦体质

<p>减肥是女孩们一生的事业，各种各样的节日或是季节都跟减肥脱不了关系。女孩们可以把减肥养成一种习惯，这样就不需要任何的迅速减肥计划，让自己再无压力的情况下慢慢瘦下来。所谓三分靠练七分靠吃，只要饮食管理正确，吃对食物无须节食也能轻松瘦下来。<span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;">今天让我们看看有哪些低卡减脂越吃越瘦的食物，无压力的吃出易瘦体质。</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;"><br></span></p><p><span style="font-weight: bold;">优质碳水 Carbohydrate </span></p><p>提到瘦身减肥总会听见要减少碳水的摄入。碳水分为两种，一种是好的碳水，另一种是坏碳水。碳水大部分都来自我们日常的主食类，谷物、薯类或是部分豆类等等。</p><p><br></p><p><span style="font-weight: bold;">每摄入100g：</span><br></p><p><span style="font-weight: bold;">南瓜 Pumpkin | 23卡</span></p><p><span style="font-weight: bold;">紫薯/番薯 Sweet Potatoes | 86卡</span></p><p><span style="font-weight: bold;">玉米 Corn | 118卡</span></p><p><span style="font-weight: bold;">全麦面包 Whole-wheat Bread | 247卡</span></p><p><span style="font-weight: bold;">糙米饭 Brown Rice | 348卡</span></p><p><span style="font-weight: bold;">老人燕麦 Quaker Oat | 379卡</span></p><p><span style="font-weight: bold;"><br></span></p><p><span style="font-weight: bold;">小编有话说：</span></p><p>关于碳水，如果你也和小编一样无碳水不欢，建议慢慢减少摄入量。这样身体才能慢慢适应，日后也不会因为太渴望碳水而造成暴饮暴食。减脂期可以试试 Whole-wheat Pita 或是 Quinoa Wrap，这些在大马超市都能找得到。</p><p><iframe frameborder="0" src="https://instagram.com/p/CCmtHnkhiEB/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><span style="font-weight: bold;"><br></span></p><p><iframe frameborder="0" src="https://instagram.com/p/CC8ZW20BIpf/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/B8jCdMDHIo1/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/B_lWCNoHsDD/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/CCUmbbOH4Af/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><span style="font-weight: bold;">优质蛋白质 Protein</span></p><p>减脂期摄入优质蛋白质好处很多，例如：能达到减肥不减肌效果、足够的摄入量能帮助消水肿、饱腹感强能减少热量的摄入，最后还能提高新陈代谢。</p><p><br></p><p><span style="font-weight: bold;">每摄入100g：</span></p><p><span style="font-weight: bold;">虾仁 Shrimp | 48卡</span></p><p><span style="font-weight: bold;">鸡蛋白 Egg White | 60卡</span></p><p><span style="font-weight: bold;">三文鱼 Salmon | 104卡</span></p><p><span style="font-weight: bold;">牛肉 Beef | 106卡</span></p><p><span style="font-weight: bold;">鸡胸肉 Chicken Breast | 133卡</span></p><p><span style="font-weight: bold;">瘦肉 Pork | 155卡</span></p><p><br></p><p><span style="font-weight: bold;">小编有话说：</span></p><p>准备午餐的时候，切记别加入太多的调味料，清淡为主。这样一来当你计算一天的热量摄入时才能更准确。烤、清蒸或是水煮都是很好的选择。</p><p><iframe frameborder="0" src="https://instagram.com/p/BgsszPvnzc9/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/CEHKO6khUii/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/CDEbnhchgTQ/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/CCu2AL9HDPt/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/CBA8kUKByJe/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><span style="font-weight: bold;">蔬菜 Vegetables</span></p><p>减脂期蔬菜要多吃，这样不仅能提高碳水和脂肪的代谢，蔬菜里的高纤也能缓解便秘问题。大部分的蔬菜热量都很低，只要选对蔬菜，吃再多也不会有罪恶感。</p><p><br></p><p><span style="font-weight: bold;">每摄入100g：</span></p><p><span style="font-weight: bold;">西红柿 Tomato | 15卡</span></p><p><span style="font-weight: bold;">青瓜 Cucumber | 16卡</span></p><p><span style="font-weight: bold;">生菜 Lettuce | 16卡</span></p><p><span style="font-weight: bold;">花椰菜 Cauliflower | 20卡</span></p><p><span style="font-weight: bold;">卷心菜 Cabbage | 24卡</span></p><p><span style="font-weight: bold;">菠菜 Spinach | 28卡</span></p><p><span style="font-weight: bold;">西兰花 Broccoli | 36卡</span></p><p><iframe frameborder="0" src="https://instagram.com/p/BjRtkkMADmV/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/B5KSwPWn-Ks/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/CCSkUx0DE8C/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/By4Fjp6pCog/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/BkUhXwgA60P/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><span style="font-weight: bold;">低GI水果 Low-GI Fruits</span></p><p>简单解释关于GI值，食物中的GI值越高，血糖上升速度高并越容易形成脂肪。长期摄入的高GI食物，体脂率通常都比较高。低GI的食物被消化的速度比较慢，带来更持久的饱腹感。</p><p><br></p><p><span style="font-weight: bold;">每摄入100g：</span></p><p><span style="font-weight: bold;">草莓 Strawberry | 32卡</span></p><p><span style="font-weight: bold;">西柚 Grapefruit | 33 卡</span></p><p><span style="font-weight: bold;">桃子 Peach | 42卡</span></p><p><span style="font-weight: bold;">樱桃 Cherry | 46卡</span></p><p><span style="font-weight: bold;">苹果 Apple | 53卡</span></p><p><span style="font-weight: bold;">奇异果 Kiwi | 61卡</span></p><p><iframe frameborder="0" src="https://instagram.com/p/Bhx7RBJgY57/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><span style="font-weight: bold;"><br></span></p><p><iframe frameborder="0" src="https://instagram.com/p/CC5sdTBht0S/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/BdCPL0FnQbQ/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/B5Y-wOUnE1z/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p><iframe frameborder="0" src="https://instagram.com/p/CCQm27ihsyn/embed/" width="612" height="710" scrolling="no" allowtransparency="true" class="iframe-ig"></iframe><br></p><p>经过小编3月开始到现在的减脂心路历程，小编想说，减肥瘦身靠的是自律、毅力、决心和耐心。减肥没有捷径，只有管住了嘴迈开脚练起来，才能实实在在健康的瘦下来。女孩们，让我们在减肥这条路上，一起加油吧。</p><p>封面照取自：<span style="font-weight: bold;"><a href="https://www.instagram.com/p/B5brNBwnXg5/" target="_blank">Left @ b.niee</a> ， <a href="https://www.instagram.com/p/B2nWxJ5nwHr/" target="_blank">Right @ b.niee</a></span></p>