1, how to eat meat correctly to lose weight
Choose the right meat.
Fish is relatively low in fat and contains more unsaturated fatty acids, which can reduce cholesterol to some extent and can be used as one of the first choices for meat.
Chicken also contains less fat, especially chicken breast, which is often a necessary meat in a fat-reducing meal.
Lean beef is also a good choice, and it contains more trace elements than chicken breast, such as calcium, iron, zinc, etc., which is very helpful to improve sports ability and muscle synthesis, and is suitable for fitness people.
The calories of lean pork are higher than those of the first three, but as long as you pay attention to selecting lean meat with less fat, you can also eat it in moderation.
Step 2 Use the correct cooking method
Many meats are cooked in different ways, and the calories vary greatly. When cooking, directly fried or fried meat is easy to take in too many calories after eating, but directly boiled in water, the calories are reduced by nearly half compared with fried meat. This cooking method can effectively reduce fat intake, which is beneficial to weight control.
3, pay attention to the right amount
According to the latest Dietary Guide for China Residents from April 38 to June 2065, fish is 280-525g, livestock meat is 280-525g, eggs are 280-350g per week, and the average daily intake is 120-200g, mainly fish and poultry.
Be careful not to eat too much meat, because excessive intake will increase the concentration of amino acids in the body, and amino acids will be converted into fat and sugar through deamination, which will make people fat.
4. Eat small meat instead of big meat
Many people like to eat meat, thinking that this is the correct way to open meat, but in fact, you eat happily and accumulate fat. Therefore, when eating meat, try not to simply eat stewed pork ribs, roast duck, sauced elbows and other big meat. You can cut the meat into pieces or strips and eat it with other vegetables. This not only satisfies the appetite, but also does not eat too much, which can effectively avoid obesity caused by eating too much meat.
5. Be careful of hidden fat
The meat is tender and delicious, all from fat. Lean meat with good taste is likely to hide fat, such as your favorite ribs, whose fat content is about 30%, which is secretly and evenly distributed in the muscle texture, so that you unconsciously take in too much fat.
Meat emulsion is often mixed with fat, such as sausages, meatballs, dumplings and so on. So be careful of the "trap" of fat.
2, daily diet food
1, beans
Beans are an important source of protein. Beans are not only cheap, but also have many uses. Beans are rich in fiber and slow to digest, which means that you can feel full for a long time, which can prevent you from eating more food.
2. soup
Drink a cup of soup before eating, and you may eat less. Whether it is thick soup or ordinary soup, as long as it is mainly clear soup. You should keep your soup intake between 100- 150 calories, so don't eat cream and butter.
3.dark chocolate
Want to enjoy chocolate snacks between meals? You can eat a small piece or two pieces of dark chocolate. In one study, chocolate lovers who ate dark chocolate ate 15% less pizza than those who ate milk chocolate after a few hours. Because dark chocolate can suppress appetite to some extent.
4. Vegetable puree
In the daily diet, you can add more vegetables and reduce calorie intake while enjoying this food. When researchers at the University of Pennsylvania added broccoli and zucchini to macaroni and cheese, people seemed to like it as well. But in this way they consume less than 200-350 calories.
5. Eggs and sausages
Breakfast rich in protein can help you resist the temptation of snacks. When studying a group of obese young women, those who eat 35 grams of protein at the beginning of the day may feel fuller than you. The lady ate a breakfast rich in 350 calories, including eggs and beef sausage pie. The influence of this high-protein breakfast lasted until the evening. Compared with people who eat cereal breakfast, this woman eats less food containing fat and sugar.
3. What are the taboos of diet?
1, takeaway salad
You should remember that not all people named "salad" are healthy. In fact, many salads have more calories than Big Mac hamburgers. Besides vegetables, adding meat, cheese, bacon, cheese and other ingredients to salad may have the opposite effect on your weight loss.
Our advice to you is to stay away from ready-made salads. For example, besides vegetables, the chef's salad is decorated with ham, turkey, cheese and whipped cream, while the chicken salad includes fried chicken, avocado and cheese. You can ask the chef to separate the salad from the dressing, so that you can dip the dressing with a fork and eat the salad instead of pouring it all on it. Of course, we suggest that you make your own salad. All salads are easy to cook at home. You can control how much seasoning and ingredients such as salad dressing are put in, which is obviously healthier than takeaway.
2. Fresh juice
We don't want to burst your illusion about fruit juice, but drinking fruit juice as water is really not as healthy as you think. If you make your own juice, you must know that it may take several kilograms or even ten kilograms of fruit to squeeze out 500 ml of juice. Theoretically, we can get the same amount of nutrition from a dozen freshly squeezed fruit juices, but the problem is that fruit juices also contain concentrated natural fructose. Although separating pulp fiber after juicing can reduce the absorption of fructose, fructose in juice will still be quickly absorbed by blood after drinking. So use juice as a meal replacement to lose weight? Unless you are doing liquid food detoxification treatment, you will not see the effect, but you may also be malnourished.
3. Fancy coffee drinks
Coffee itself is completely harmless to lose weight. The calorie of coffee is very low, a cup of black coffee is about 5 calories. The problem is that people always like to add many other ingredients to coffee to improve the taste. A spoonful of skim or low-fat milk will do, but Frappuccino will definitely not. This coffee drink contains super polysaccharide and is covered with a large piece of whipped cream. Drink every day? Then you can't lose weight successfully. In fact, a large vanilla latte in Starbucks has 430 calories, 14 grams of fat, 72 grams of carbohydrates and 68 grams of sugar. Although nonfat latte is a good choice, a large cup has 130 calories but no fat, but it is still high in calories every day.
Our suggestion is: choose black coffee, or control the number of coffee drinks within twice a week.
4. Sushi
Most sushi is very healthy, just fresh fish and a little white rice, but some are full of fat and calories. For example, there are many corn grains wrapped in mayonnaise on the corn warship roll, salted salmon sushi coated with a lot of cheese, and tempura sushi fried in oil.
Solution? Next time you eat sushi, choose sushi with only fresh fish and fresh vegetables. If you are a low-carbon drinker, you can ask the chef to replace rice with cucumber for sushi (although the taste is much worse) and replace appetizer with miso soup or vegetable salad (no salad dressing). Or do it at home, which is healthy.
5, fancy Greek yogurt
Greek yogurt is very popular. This thick yogurt is rich in protein and delicious. It is a good choice for breakfast and afternoon tea. However, more and more brands of Greek yogurt have added too many artificial additives. Fruit Greek yogurt is the worst choice, it contains too many flavors, sweeteners and sugar. According to a survey conducted by a health website, compared with the original Greek yogurt, the protein content in these various flavors of Greek yogurt is unexpectedly low. So, choose the original Greek yogurt and bid farewell to those fancy Greek yogurt.
6. gluten-free food
Gluten-free diet is very popular with stars, and MileyRayCyrus is one of the fans. There are many gluten-free recipes and recipes online. The key thing you need to understand is that many foods are gluten-free, but they are not healthier. For example, we saw a popular gluten-free gingerbread recipe on the Internet, and its fat content was 10 times that of Mai Le Chicken! In addition, many brands use eggs and rapeseed oil to bake bread, which means that each side contains more fat and calories. If you are also using a gluten-free diet, you should read the ingredient list carefully when choosing gluten-free food.