What to eat to lose weight?
The general principle is high protein, low fat and moderate carbohydrate. The three main nutrients in human body are protein, carbohydrate and fat. It is suggested that the ratio of these three nutrients should be controlled at 3:3:2 in the initial stage.
1 protein
Protein is the most important factor in maintaining muscles. The main sources of protein are: chicken breast, egg white, soybean and tofu. To clarify, milk contains a lot of fat and can also supplement calcium, but you can't think that drinking a box of milk can supplement protein. In fact, you drink more fat than protein. Yogurt You can drink Greek yogurt, which is higher in protein.
Eggs are cheap and high-quality sources in protein. You can eat more eggs, not limited by one egg a day. Now I eat about four eggs a day, and occasionally five or six are ok. ...
2 carbohydrates
Carbohydrate sounds tall, but its essence is: sugar. So in addition to what we think is the staple food, fruit is also the source of high-carbon water. The staple food should be coarse grains, including: sweet potato (so roasted sweet potatoes on the street should not be regarded as a snack, and that big piece is more than enough for one meal), purple potato, brown rice, oats, whole wheat bread, various miscellaneous grains and corn. This kind of food is fuller than ordinary white rice and flour, and it is not easy to get hungry.
China people's diet tradition is to eat staple food, so even if they don't eat anything else, a bowl of noodles and rice noodles is a meal, but it shouldn't be like this. You can try a meal without the so-called staple food, eat a whole steak or chicken breast with vegetables and drink a glass of lemonade to ensure that you won't be hungry all morning! So be sure to have high protein!
3 fat
There are different types of fats, so we should eat more unsaturated fatty acids, mainly from olive oil, salmon and avocado. Of course, I hardly eat avocado. It tastes OK, but it's terribly expensive. When cooking, I can only use olive oil instead of ordinary vegetable oil. Other things usually contain oil, so I don't need to pay special attention to intake. Instead, I should try my best to control it.
Beef is a good source of protein and fat. But only beef, excluding pork, mutton, duck and other meat. Snacks should basically be eliminated because there are too many trans fats in them. Nuts can be eaten because the fat in them is healthy. But health is also fat. Take almonds for example. It is best not to eat more than 15 capsules a day. )
4 others
In addition to these three nutrients, other things that must be said are vegetables and fruits. Feel free to eat vegetables. Really, you can eat any vegetables. I can eat whatever I want. The vegetables I eat every day are mainly broccoli (also rich in protein), celery, cucumber, carrot, tomato, eggplant, oily wheat and green pepper.
Fruit is a good thing, but if you want to reduce fat strictly, you should also pay attention to the intake of fruit. Because of the high sugar content of fruit, you will think "this is the same as eating steamed bread" when you eat fruit. Eat less fruits, especially watermelons. Some fruits can be eaten more, such as kiwi fruit, strawberry, blueberry, banana and cherry.
In summary
1. Edible things: meat and eggs-peeled chicken breast, beef, fish, shrimp, eggs, soybeans and tofu; Staple food-sweet potato, purple potato, brown rice, oats, whole wheat bread, miscellaneous grains and corn; Vegetables and fruits-all vegetables, strawberries, blueberries, bananas, kiwis and lemons. Others-Greek yogurt, milk, all kinds of nuts (almonds are recommended)
2. Things that are completely eliminated: various snacks such as potato chips (you can eat a little beef jerky when you are greedy), various juices, various sodas, various ice creams and various cakes. Anyway, in addition to the daily energy-supplying meals, it is right to put an end to these just for the sake of taste.
How to eat to lose weight
Besides eating the right things, we should also pay attention to when and how to eat. The general principles are as follows:
1 Eat high-carbon water in the morning.
Try to eat everything you can't help but shouldn't eat in the morning and noon. This takes a long time to consume, such as doughnuts, puffs and ice cream.
If you don't exercise, try to eat carbohydrates at noon in the morning, eat vegetables and protein at night, and don't eat carbohydrates; If you want to exercise, you can reduce your carbohydrate intake at other times and eat after training. After training, we should focus on protein and carbohydrates.
Eat less and eat more.
I am not very good at implementing this principle myself, because I am limited by the working environment. However, we can't strictly implement this principle, eat about eight points full and add meals twice in the morning and afternoon.
Have breakfast at home at about 7: 30 in the morning, eat almonds at about 1 1 in the morning, occasionally eat a few red dates, eat normally in the canteen at noon, maybe eat a banana at about 5 pm, and eat a sandwich or some eggs after going to exercise at night. As long as you have this awareness, you will gradually form a habit.
3 less oil and salt and more dishes
Since I started exercising, I feel that my cooking level has also dropped, because when cooking for others, even if I deliberately put more oil and salt, others will taste very light and dry. ...
Usually cooking, adhering to this principle, less oil and less salt, oil with olive oil. It is best to change the cooking method, mainly steaming and boiling. I usually eat celery, carrots and broccoli, which are basically cooked under water, dipped in mustard oil and salt, or dipped in sauce (note that salad dressing is also a high-calorie source, so put less when eating salad! Otherwise, you think you ate a dish, but in fact you ate more than one dish! ) Cucumber, green pepper, oily wheat and purple cabbage are all eaten directly raw.
There is an artifact here-the electric cake pan! This thing is really easy to cook without a lot of oil. I always wash and slice the long eggplant and put it in the electric baking pan without oil. After both sides were a little burnt, I dipped in Haitian soy sauce to eat. You can fry eggs in an electric baking pan with little or no oil. Sprinkle two eggs in the pot, sprinkle chopped vegetables, cover and stew. After a few minutes, they make a good omelet with mixed vegetables, which can be eaten with a little tomato sauce (tomato sauce will have less calories than other sauces).
Steal food once a week.
Cheating on rice is "cheating on rice"-you can eat whatever you want, and you can eat things that you can't usually eat, such as dessert, hot pot and going out for a meal.
There used to be a saying called "cheating day", which is "cheating day", but cheating meals all day will make us eat a lot of things we shouldn't eat, and it's not good to eat too much, so we can divide cheating days into cheating meals separately. But you can also pay attention to restaurants. If I go out to eat, I will choose to eat as much beef and fish as possible, generally do not cook, and try to eat as little special oil as possible. If you try to choose juice for soda and juice, of course, water is the best.
5 calculate thermal difference
My roommate bought a kitchen electronic scale before. I hated it at first, but now I use it every day. The principle of reducing fat is calories consumed. If the average girl doesn't exercise, she will consume about 1 200 calories a day (even if she wants to go to the toilet while walking). If she does, she is advised to consume 1, 400- 1, 600 calories every day. In this case, as long as you exercise a little every day and pay attention to your diet, you won't lose weight!
At this time, the benefits of strength training are highlighted. Strength training increases muscle content and basal metabolism (basal metabolism is the calories you consume when you are doing nothing every day). For example, I now spend 1.400 calories doing nothing every day, and I probably eat 1.700 calories. I consume more exercise and do subtraction every day. So the advantage of strength training is that I can eat more unhealthy junk food from time to time, because my consumption is much larger than before ~ oh yeah ~