Reasonable control of (1) thermal energy. Dietary heat energy must be lower than the actual heat energy consumed by the body, that is, a low-calorie diet must be provided to promote excessive heat energy consumption until the weight returns to normal level, and then attention should be paid to controlling the balance between heat energy intake and consumption and maintaining this balance.
(2) Use cereal skillfully. Cereal food is the main source of human calories, providing carbohydrates, protein, dietary fiber, B vitamins and so on. Different grains contain different dietary fiber, such as corn, buckwheat, oats and other miscellaneous grains contain more dietary fiber than white rice flour. The results showed that compared with refined rice flour, coarse grains were not easy to digest in the stomach, stayed for a long time, emptied slowly and starved to death. At the same time, it is rich in dietary fiber, which can promote intestinal peristalsis and inhibit the absorption of carbohydrates, fats and cholesterol, thus reducing the absorption of heat energy. Therefore, under the premise of fixed staple food, increasing the intake and frequency of coarse grains is conducive to weight loss. Generally speaking, the daily intake of cereals should not be less than 150g, otherwise ketosis may occur, which may damage the health. In the process of losing weight, eating less cereal, or even fasting cereal, does more harm than good and is not desirable.
(3) Make good use of meat food. Meat, including livestock meat, poultry meat and aquatic products, is an important source of high-quality protein, fat-soluble vitamins and minerals such as iron, zinc and selenium. Different meats contain different amounts of fat. The fat content of pigs, cattle and sheep in livestock meat is more, especially pig fat. The fat content of chickens and ducks in poultry is low, and the fat content of fish, crabs and sea cucumbers in aquatic products is also low. On the basis of protein's fixed intake (1 ~ 1.2g/kg/ day), increasing the intake of meat with less fat ensures the supply of protein, while reducing the intake of fat will reduce the intake of heat energy, which is beneficial to weight loss and health.
(4) Ensure milk and beans. Milk includes milk, yogurt and cheese, and beans include soybeans, black beans and their products. Milk has high calcium content and is easy to be absorbed. It is the best source of natural calcium and an important source of high-quality protein. Beans and their products are rich in high-quality protein, calcium, B vitamins, dietary fiber and phytochemicals, but less in fat. In the process of losing weight, ensure that you consume 250ml of milk, 25 grams of soybeans or other soy products every day. The fat content of whole milk is obviously higher than that of skim milk, so it is best to choose skim milk in the process of losing weight. Some people lack lactase in their bodies, and they will feel abdominal distension and discomfort after eating milk. At this time, they can switch to skim yogurt (which contains lactic acid bacteria that decompose lactase), which not only supplements protein and calcium, but also makes abdominal distension disappear, killing two birds with one stone.
(5) Eat more fruits and vegetables. Vegetables and fruits are rich in water-soluble vitamins, minerals, dietary fiber and other bioactive substances. Water-soluble vitamins and minerals can protect cardiovascular health, enhance disease resistance, promote fat decomposition, perspiration and diuresis, which is very important for healthy weight loss. Vegetables and fruits are foods with low thermal energy density and are rich in dietary fiber because of their large size and low thermal energy. Eating more of them has satiety, inhibits the absorption of fat and sugar, accelerates intestinal peristalsis and promotes excretion, and is a good food for dieters. When losing weight, the daily vegetable intake should be above 500g, ensuring the intake of red, yellow, green and dark vegetables, and the fruit intake can reach 300g g. Choose fruits with low sugar content, such as strawberries, ginseng fruits and pitaya. In addition, edible fungi and algae food are also beneficial to lose weight. Obese people generally eat a lot. In the process of losing weight, they should gradually reduce their appetite to a positive constant. When they start to lose weight, they will get used to it and feel that their stomachs and intestines are empty. Eating more fruits and vegetables can alleviate the "hunger" caused by weight loss.
(6) Limit the intake of oily food. Include nuts, high-fat broth, etc. , fried and fried food. Nuts include peanuts, melon seeds, pistachios and cashews. Small in size and high in heat energy, it is a food with high heat energy density. Some elderly people like to eat high-fat broth, such as ribs soup, tendon soup, chicken soup, etc., which is considered to be rich in calcium and nutrition. However, research shows that the calcium content in its soup is very low, but the fat content is too high. Drinking this kind of soup too much will cause too much heat and aggravate obesity. Fried foods, such as French fries and fried chicken legs, are small in size, high in fat, high in heat energy and good in taste, and tend to overeat and lead to obesity. Therefore, it is necessary to limit the intake of such foods during weight loss. The daily vegetable oil should be limited to 20 ~ 25g, and limiting the intake of oil and oily food is an important part of losing weight.
(7) light diet. The taste is strong, salty and spicy, which often leads to an increase in rice intake, excess heat energy and increased water consumption, leading to weight gain. So a light diet is good for losing weight. It is recommended that the daily salt should not exceed 6 grams.
(8) Use alcoholic products with caution. Alcohol contains alcohol, which contains no nutrients except heat energy, so it is called deficiency-heat substance. Excessive drinking will not only consume too many calories, but also inhibit the absorption and utilization of protein and vitamins, which will do more harm than good to lose weight. Therefore, alcohol products should be used with caution.
(9) Use foods with high calorie and high cholesterol with caution. Eating less and not eating high-calorie and high-cholesterol foods is an important principle for obese people. In daily life, it is forbidden to eat pure sugar, chocolate, candy, sweet drinks, desserts, ice cream, butter, animal brains, animal viscera, roe and so on.