1. Eating like this will make you thinner and thinner.
(1) Don't eat breakfast casually.
Eat cookies? Don't! Eat fast food? Don't! Eat fried dough sticks? Don't! What do you want for breakfast?
Foods and fruits containing protein, a little fat and rich in fiber are the first choice for slimming breakfast. Grains can provide stable calories, while protein, fat and high-fiber foods can make people feel full and maintain normal blood sugar. A light breakfast made of fruit with high nutritional density can not only stimulate appetite, but also control weight and relieve constipation.
Reminder: breakfast must be finished within one hour after getting up. The best time to eat is 7-8 o'clock.
(2) It is good to reduce dietary metabolism.
With the increase of the number of meals, the body's metabolic efficiency is higher, and it can burn more body fat and inhibit fat accumulation.
Eating less and eating more is a healthy way of eating, which can accelerate the metabolism of the body and promote the burning of fat.
First of all, you should know how many calories you should eat every day (measure how many calories you eat every day so that you won't get fat), and then divide the calories into several parts and eat them separately. The ideal number of meals is 5-6 times a day, but for convenience, the editor suggests dividing it into 3-4 times.
Taking the daily intake of calories 1500 calories as an example, the distribution is as follows:
Three meals: 600 calories for breakfast, 500 calories for lunch and 400 calories for dinner.
4 meals: 1, 600 calories, 2,400 calories, 3,300 calories and 4,200 calories.
The calorie intake of each meal will not be too different, but it will decrease from morning till night. Colleagues who can appropriately reduce their food intake will inhibit the accumulation of body fat.
(3) Cooking style is very important.
The same food, different cooking methods will cause huge differences in calories. For example, the heat of fried chicken legs is as high as 350 calories, while the heat of boiled chicken legs is only about 180 calories. Generally speaking, the heat of mixing, steaming, boiling and stewing will be less than that of frying, frying and baking.
In addition, spices and side dishes are also important factors affecting food calories. For example, the way of thickening will increase heat because of the increase of starch; Another example is that the vegetable salad is eaten raw and has low calories, but if the salad dressing such as Thousand Island Juice is added too much, it may greatly increase the calories.
Comparison of cooking methods and calories: stir-frying, stir-frying, frying and roasting.
(4) It is easier to lose weight by chewing slowly.
When eating, it takes about 20 minutes for the brain to get the signal of "full". Chew slowly, so that food is digested and absorbed faster, blood sugar rises faster, it is easier to excite the satiety center and stop eating earlier. On the contrary, gorging will only make you overeat. Chew gracefully, enjoy the taste experience brought by food, and lose weight beautifully.
The ideal number of times to chew a bite of food: 30 times.
(5) Sweets can be safely eaten.
Sweets and snacks are girls' favorite, but they are enemies to lose weight. Researchers in Tel Aviv have found that eating sweets for breakfast can help people lose weight and keep fit. In this study, some participants added biscuits, cakes or chocolates to their breakfast. After 32 weeks, each of them lost18kg, and even more surprisingly, they kept it. The researchers concluded that eating sweets in the morning when your body's metabolism is at its best will help you suppress your craving for sweets all day. And those who go on a diet may soon deviate from their weight loss plan.
2. How much do you know about the misunderstanding of dieting?
(1) Tucao 1: After eating this meal, wait for the next meal. Three meals are not enough. Is it easy? Is it easy?
If you miss a meal, which meal will you miss? If you eat less "breakfast", no wonder you can't lose weight!
"Breakfast" is the first meal in a day, and the most important meal is a meal that can be eaten as safely as possible. From last night's dinner to today's breakfast, I have been on an empty stomach for nearly 12 hours. In particular, you need to eat a hearty breakfast to wake up the internal organs that are still in bed, help start the metabolism of the whole day, and replenish your body energy!
If you don't eat a meal, you will purr before you eat the next meal. At this time, you can't help eating a few biscuits or cakes, which may be more calories than eating a dinner! Even if you really try to get to the next meal, you may eat more because of hunger!
In short, don't think that you can lose weight by eating one less meal. The total calories added up all day is the truth of getting fat or losing weight.
(2) Tucao 2: In order to lose weight, I changed from Bai Gujing to the essence of white rabbit. When there is no meat to eat, only my meat is with me!
Is the meat fat? Meat is high in calories? I didn't ask you to eat more, nor did I ask you not to eat! When you lose weight, eat some meat properly, and add some protein and fat, which can maintain the vigorous metabolism of the body, so that even if you lose weight, it will not rebound.
A recent study in the American Journal of Clinical Nutrition made a long-term analysis of meat eating and weight gain, and the conclusion was completely different from that reported by conventional media. At present, the popular view is that weight control must control the intake of "calories", but the new conclusion emphasizes the importance of meat. Only by controlling the intake of meat can we lose weight drastically.
The recommended meats are fish, shrimp, aquatic products, chickens, ducks, geese, poultry, pigs, cattle, sheep and livestock.
(3) Tucao III: Sao Nian didn't know the taste of rice. In order to lose weight, she said with tears: "Ouba, I'm not hungry"!
"Here comes the meal, run!" In order to lose weight, many sister papers regard staple foods such as rice as monsters, but they can't lose weight without eating staple foods!
Rice can provide starch and belongs to a kind of carbohydrate. Carbohydrates can be divided into sugar (including monosaccharide and disaccharide), starch and dietary fiber, among which sugar, syrup and honey are rich in monosaccharide or disaccharide, while white rice and root vegetables are rich in starch and dietary fiber. According to nutritionists' research suggestions, carbohydrates should account for 60%-70% of the total energy in our daily diet.
Take an adult woman as an example: she should eat about 3 to 6 servings of whole grains every day. In order to maintain our daily life and metabolism, we should eat enough carbohydrates. If we give up all grains in order to lose weight and eat meat instead, or only eat raw fruits to satisfy our hunger, we may absorb more calories and increase our chances of getting fat. Of course, if you eat too much rice, it will also lead to excessive heat supply and obesity. As for how much you eat, it depends on your height, weight and daily activity. As long as it is reasonable, you don't have to worry about getting fat.