In fact, by 2023, the number of overweight people in China has reached 200 million, and the number of obese people has exceeded 90 million. In this context, the weight loss industry is regarded as a sunrise industry. With more and more capital pouring into the market, the weight-loss training camp has the momentum of "window". Many people achieve their ideal weight through weight-loss camps, but rhabdomyolysis and sudden death during weight loss can not be ignored. Some weight-loss coach training camps are "crash" in less than a month, and there is no scientific and complete theoretical system of exercise, diet and psychological counseling. In the process of losing weight, whether the combination of nutrition intake and exercise is scientific and reasonable, and how to evaluate health indicators timely and accurately, these industry standards need to be improved.
After some devil's training, I successfully lost weight in the weight-loss camp, but it didn't take long before I got out of the camp. This roller coaster-like gap actually brought a greater blow. An Chiying, director of the Endocrinology Department of Shenzhen Hang Seng Hospital, told the research group that such people are not uncommon in her obesity clinic. Losing weight is to reduce "fat in the brain". If the consciousness and state have not changed after leaving the camp, this kind of low-intake and high-intensity exercise will not last long, and the weight is actually easy to rebound. The real slimming still depends on scientific methods, no dieting, no hunger, moderate exercise and good eating habits, rather than just pursuing temporary thinness and eventually becoming fat.
Two? Who says you can lose weight if you are hungry? This is sheer nonsense. You can control sugar and lose weight when you are full. Losing weight is the beginning of welcoming a new self. Losing weight really can't just rely on hunger, otherwise it will rebound in most cases. Don't think you can really control it, and don't trust your self-control and willpower too much. After dieting, it is too easy to lead to overeating. This is the lesson of countless people's blood and tears. Once you don't control it, it will immediately trigger a rebound, and then quickly break your original weight, declare failure to lose weight, and enter a vicious circle. So do less things that are against humanity, or your body will confront you and you will lose a little wool fat. Internal friction is the most terrible.
It's not fat and calories that make us fat. The real killer is sugar! It's not because you are full. Sugar is the most easily converted into fat, which is the "culprit" leading to obesity. You don't even understand the scientific basis. Lose weight with your eyes closed, and you will know that it is nonsense to compete with dieting and starvation. The real scientific weight loss should be cooperation with food, not hunger. If you follow this scientific direction, you will lose weight easily.
It's no use telling you so many theories, it's just a mule coming out of the horse. I will give you my whole weight loss plan without starving. Don't be ignorant of goods. This is not a land sale. This plan was introduced from the United States and is particularly popular in Europe and America. It doesn't require dieting, exercise or counting calories. Starting from the concept of scientific sugar control, we can be healthy and slim. Take these e-manuals, related video tutorials, national open slimming classes twice a month, and 100 kinds of edible recipes, such as YES food list and NO food list, all of which can be operated at home. It's very simple. Friends in need can take them to Sister Min's Weixin (homophonic): The group at the beginning is m6? The latter group is: sksk can combine these two sets of data in order, which is very simple. Note: I know.
Remember, don't always test your willpower. Many times, our willpower is unreliable. Rather than relying on willpower, it is better to rely on scientific and happy slimming methods. Who can refuse happiness? Who wants to suffer?
Three? Fat fruit Top 10, for the sake of figure, these fruits must be eaten less! Eating more fruit can make you slim down, but eating the wrong fruit will only make you fat! Not all fruits are low in calories, and some fruits are not less in calories than staple foods. To lose weight, eating these fruits will only make you fatter and fatter!
1. ginseng fruit
Heat: 86 kcal/100g
Contrast: rice is about 75g.
Ginseng fruit is a kind of fruit with high protein and vitamin, and is known as the "king of cancer".
However, although ginseng fruit is good for the body, it is not very friendly to the body. It is high in calories and sugar, and it is not excellent in fruits. In addition, because the taste of ginseng fruit is light and not sweet, it is mistaken by many people as a low-sugar fruit that can be safely eaten, and then it is no exaggeration to say that it is a fat fruit.
banana
Heat: 93 kcal/100g
Contrast: about 80 grams of rice.
Banana, one of the most famous high-calorie fruits, is familiar to dieters.
100 grams of bananas contain 93 calories, which is equivalent to 80 grams of rice. Eating a slightly larger banana is equivalent to eating an extra staple food. Others think that bananas can relieve constipation. In fact, the dietary fiber content in bananas is only 1.2g/g, which is not even as high as broccoli (1.6g/ 100g), not to mention other coarse grains.
And if green bananas contain a substance called tannic acid, it will inhibit gastrointestinal peristalsis and lead to constipation more easily. However, if you are a fitness person, fructose in bananas can quickly help restore energy and can be eaten in moderation during exercise.
3. Sakyamuni
Heat: 94 kcal/100g
Contrast: about 80 grams of rice.
Sakyamuni looks "extraordinary", but in fact, his nutrition is very ordinary. This kind of fruit has the title of "mountain forest fresh cream" and tastes similar to ice cream. In addition, the pulp is milky white and soft, which is liked by many slim girls. In fact, the reason why Sakyamuni tastes similar to ice cream is precisely because its fat content is as high as 10%. Don't eat if you want to lose weight!
4. Hawthorn
Heat: 102 kcal/100g
Contrast: about 90 grams of rice.
Hawthorn always gives people a sour feeling. Many people think it is low in calories and can lose weight. In fact, the sugar content of hawthorn is as high as 25%, while the sugar content of sugarcane used to make white sugar is only 17%- 18%. People always think that hawthorn is not too sweet, just because the sour taste masks the sweetness!
Moreover, hawthorn helps digestion. After eating hawthorn, your appetite will be stronger and you will eat more rice! In addition, in addition to hawthorn, hawthorn slices, hawthorn candy and other snacks are high in calories and are not suitable for slimming.
5.jackfruit
Heat: 105 kcal/100g
Contrast: about 90 grams of rice.
Many northerners always confuse jackfruit with durian. The shapes of these two fruits are so similar!
In fact, these two fruits are not plants of the same family at all, and their taste and taste are also very different. However, they have a * * * nature: high calories. The calorie of jackfruit is as high as 105 kcal/100g, which is slightly lower than that of durian, but it cannot change the nature of its high-calorie fruit. Because the meat is crisp and sweet, many people will eat more if they are not careful. If they want to lose weight, they must eat less.
6.bananas
Heat: 1 15 kcal/100g
Contrast: about equal to 100g rice.
Banana and plantain are actually a pair of brothers, belonging to Musaceae and Musa. If there is any difference between bananas, it is that in slimming, it shows higher calories, faster sugar rise and more sugar content! I won't go into details. Remember, bananas are fatter than bananas.
7. Fresh dates
Heat: 125 kcal/100g
Comparison: approximately equal to 1 10g rice.
Heat 125 kcal/100g
Jujube has always been regarded by girls as a "holy product for enriching blood" and belongs to the essential food for holidays. In fact, the iron content in red dates is extremely low, and the blood-enriching effect is far less than that of red meat and animal liver. Jujube blood supplement is basically ineffective.
Although red dates do not have the effect of enriching blood, they actually have the effect of fattening. The calorie is higher than that of rice, and the glycemic index 103 is a food that is easier to gain weight than rice. If it is dried red dates, the heat will be higher because the water content is lower! However, the content of VC in red dates is very high. If you really want to eat, it is recommended not to exceed 5 capsules a day!
8.durian
Heat: 150 kcal/100g
Contrast: approximately equal to130g of rice.
Durian is a kind of fruit. People who like it regard it as a treasure, while people who don't like it regard it as a scourge. However, whether you like it or not, the fact that it is high in calories exists. The heat content per 100g 150 calories is higher than that of rice 1/3. Therefore, for the sake of your figure, durian, a high-calorie and expensive food, should be eaten less.
9.avocado
Heat: 17 1 kcal/100g
Comparison: approximately equal to 150g rice.
In recent two years, eating avocado to lose weight seems to be a trend. The media claimed that avocado contains "good fat" unsaturated fatty acids, which is healthier, skincare and slimmer than ordinary vegetable oil!
In fact, the healthiest fat is fat, and its calorie is as high as 17 1 calorie/100g, which is higher than that of lean pork. In addition, if you already have vegetable oil in your diet, there is no need to supplement "unsaturated fat". Vegetable oil contains unsaturated fatty acids, but the proportion is different.
As for the choice of avocado and daily edible oil, I still recommend you to choose daily edible oil. After all, it can make food more delicious, and the slimming process will not be too bitter ~
10.coconut
Heat: 24 1 kcal/100g
Comparison: it is about equal to 2 10g rice.
Coconut here refers to coconut meat, and coconut juice itself is a good low-sugar and low-calorie drink.
Coconut looks light and tasteless, but it is a veritable fruit with high sugar, high fat and high calorie. 100 grams of coconut meat contains 24 1 calorie, which is more than twice that of rice. Coconut oil is extracted from coconut meat, and the oil content of dried coconut meat is as high as 65%-74%, mainly "bad fat" saturated fatty acids.
Therefore, if you don't want to gain weight, drink more coconut water instead of sugary drinks, and eat less coconut meat is king!
In fact, even fruits that are not on the above list are not low in calories, such as seabuckthorn (120 kcal/100g), rambutan (82 kcal/100g) and persimmon (74 kcal/100g). ...
Finally, it is enough to limit the amount of food, 200-350 grams a day, and the variety is as diverse as possible.