How did you spend the afternoon hungry? During the period of losing weight, some friends are often hungry at 3~4 pm. At this time, you can supplement some low-calorie foods, which can not only supplement energy, but also avoid excessive intake in the next meal. For example, a portion of fruit or skim milk or 3-4 nuts or a slice of whole wheat bread or 8-9 cherry tomatoes or a cucumber.
These foods are low in calories and full, which can not only replenish energy, but also avoid starvation.
But it is not recommended to eat processed foods, such as potato chips, cakes, butter biscuits, popcorn and other processed foods. These foods are low in calories, high in sugar and high in calories, and it is easy to increase calories after eating.
Second, in order to avoid hunger in the afternoon, the diet needs to be adjusted like this. 1, three meals at a fixed time, a small number of meals, chew slowly.
Regular diet contributes to stable metabolism and adequate nutrition. It is very helpful to promote fat burning and fat metabolism. A small amount of meals can not only reduce intake, but also increase satiety, and lay the foundation for developing good eating habits.
Chewing slowly can let the brain receive the signal of satiety in advance, so that the food can be fully digested and absorbed and avoid excessive intake.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein foods, such as fish and shrimp, chicken breast, eggs, bean products, beef, eggs and other foods. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 60kg, you can eat 60g protein every day.
3. Keep enough drinking water.
During weight loss, keep drinking 1500~ 1700 ml warm water every day. Conducive to fat burning, promote metabolism, and at the same time increase satiety and replenish water needed by human body. When you are hungry, you can replenish water, increase satiety and reduce hunger.
4. Add a portion of coarse grains to each meal.
Coarse grain food is rich in cellulose and vitamins, which can delay the rise of blood sugar, increase satiety and avoid hunger. At the same time, it can also promote fat burning and fat metabolism, because coarse grains are rich in B vitamins, which can promote fat burning and fat metabolism.
If you are hungry during weight loss, you can add some low-calorie foods in moderation, but you can't add too much. It is recommended to supplement 200 calories each time.