It’s almost summer. Dressing lighter and skimpily in summer, it becomes difficult to hide body shapes. Some of you might want to go to sea and pool, but afraid to wear swimming suits with your poochy belly. Making up mind to lose weight every year, but never went successful, or experience rebound soon…and once you give up you can’t stop eating.

“Meal replacement” is becoming popular recently, but don’t you hesitate to try for their tastes or process? I will introduce 7 foods for replacement today. Just trying one method of dieting can make you tired or cause imbalance of nutrition. Try several ways in rotation , and enjoy summer with satisfied body shape.

7 effective foods for non rebound meal replacement diet

-Resolve lack of vegetables with green smoothie

Green smoothie is good for your skin, intestines, and very nutritious meal replacement. You can buy blender made especially for making a glass of green smoothie, but you can of course make it with ordinary blender. Small blender is not strong enough to crush ingredients, so it may take some time.

For green vegetables, use raw Japanese mustard spinach, qing-geng-cai (spinach-like Chinese green vegetable), or spinach. Change green vegetables every 3 to 4 days. Using only green is too bitter to drink, so always add fruits. Banana is indispensable as it can make almost any combinations tasty.

You should use water, but milk or soy milk makes it easier to drink until you get used to smoothies. Instead of drinking all at once, spend as much time as you actually eat those ingredients, and slowly take it into your body. It is recommended to replace with breakfast. Keeping vegetables and fruits in small portions in a freezer will help you make it easier.

-Replace noodles with bean-starch vermicelli

When eating noodles, replace it with bean-starch vermicelli (noodle). This is recommended to use for dinner. You can manage calories greatly by replacing pasta with it. Also, its chewy texture will make you satisfy.

Select sauce that goes well with this noodle. Meat sauce or cream-based sauce are especially recommended. Retort pouched sauce will make it more easier to cook, so people who don’t cook often can continue as well.

-”Okara” (soybean curd refuse) can be used for cooking

“Okara” is popular as a cheap ingredient. It is a refuse of soybean after extracting soy milk, but it is highly nutritious and produces a long-lasting feeling of satiety, which means it is the best for diet. You can buy it cheap, but you need to cook to eat.

Therefore, it is recommended for those who cook regularly. It can replace ground meat to make meatloaf, for instance, or can be used to make sweets because it has natural sweetness. Cookies, donuts or cakes can be made, perfect replacement for tea time or midnight snacks.

-Feel cozy with vegetable soup

Vegetable soup is suitable for replacing breakfast or lunch. You can buy pouched or powdered soup, but can also make it easily by yourself at home. Add leafy vegetables, root vegetables and mushrooms left in a fridge. Nutritious and good for stomach, soup can make you feel cozy.

Adding chicken breast or some healthy meat will produce long-lasting satiety. “Soup jar”, which is a thermal jar you can carry soup, is becoming popular recently, so you can eat it for lunch in office. Japanese, Chinese or Western…there are many varieties of soup for you to continue. Adding small amount of rice and eat it like risotto is also delicious.

-Almost no calories in vegetable gelatin

Vegetable gelatin contains almost no calories or fat, and yet includes most dietary fiber among all foods. It is known as a good food for diet for a long time. Vegetable gelatin soaks up water and expands. It increases volume in your stomach, producing satiety, and that’s why it is good for diet.

It is not very soluble in water and moves slowly in your body, which works to suppress absorption of sugar and fat. Vegetable jelly using vegetable juice is recommended for meal replacement.

Eating only gelatin lack nutrients, so substitute supplement with vegetable juice. If you go to bed soon after dinner, then replacing dinner with it is also good. Eating too much gelatin cause constipation, so please keep in mind.

-Diet shake

Have you ever seen a TV advertisement recommending diet, with shake in people’s hands? There are many meal replacement products on internet or mail order, and shakes are said to be most effective and have long-lasting satiety.

You can do cheaper to cook at home, but you may overeat or keep eating forever. On the other hand, amount for one serving is determined with these shakes, so you don’t over drink and you won’t eat more, as you know you can’t eat more than certain amount.

One serving usually costs more than 300 yen (or around 3 dollars), so it is a bit expensive to continue. However, it is an excellent diet product you can drink when you are hungry, in place of snacks.

-Classic of all! Bananas

Bananas are low in calories and high in nutrients, produce long-lasting satiety and popular food for diet. 1 banana is lower than 100 kcal, so you can lose weight easier by replacing it with breakfast.

They can be absorbed and digested well, keep bowels open, and increase metabolism. What is more, you don’t need knife or dish. Easy to continue as well.

Could you find any helpful information?

What did you think about meal replacement diets? “Dieting” sounds like you need to keep eating certain food, but relying on single ingredient will cause imbalance of nutrients and you can become unhealthy.

Also, low- or no- carb diet is popular as well, but carbohydrates contain sugar you need to live, and quit eating carbohydrates completely can cloud your judgement or cause malfunction of body.

There’s no meaning for dieting if you are not healthy, so don’t go to extreme dieting. Use several meal replacement in rotation and reduce calories, take in nutrients and enjoy summer with healthy body and mind!

Summary

7 effective foods for non rebound meal replacement diet

-Resolve lack of vegetables with green smoothie
-Replace noodles with bean-starch vermicelli
-”Okara” (soybean curd refuse) can be used for cooking
-Feel cozy with vegetable soup
-Almost no calories in vegetable gelatin
-Diet shake
-Classic of all! Bananas