The diet method of not eating after noon does not mean that you can't eat at noon, but that you won't eat solid food such as fruit and water after 3 pm. Use the pre-fasting period to prolong the action time of leptin and achieve the effect of losing weight. You can eat it before 3 o'clock.
Why after 3 pm? Because now people usually have lunch between 1 1 and 1. At this time, people are full, and the fat in the human body has not been consumed by me, but it takes about 2 1 hour from fullness to fasting. If people eat at three o'clock in the afternoon and are still in the preparation stage of fasting, they don't need to use any solid food at this time and can eat some fruits.
It should be noted that not everyone is suitable for this method. For example, people with a history of hypoglycemia, diabetes, stomach trouble or morbid obesity are not suitable for skipping afternoon meals.
I want to lose weight, but I have to eat dinner. What should I eat?
First of all, applaud you for having the correct idea of losing weight, because many people will lose weight by skipping dinner, which is a wrong way to lose weight.
Secondly, you should understand that you can't just focus on what you eat at night. Mainly whether the energy intake of three meals a day exceeds the standard, and whether the energy intake and discharge reach a balance.
If you understand the above concept of losing weight, it means that you have successfully entered the ranks of losing weight in the right way.
Here, I won't say breakfast and lunch. For people who lose weight:
First, the intake must be controlled at 6 minutes full.
Second, the energy of dinner is controlled at 30% of the energy of the whole day.
3. Do not exceed 1.25g for cereal, and 50-75g for dieters. Foods rich in dietary fiber, such as oats, brown rice and whole wheat, can increase satiety and promote gastrointestinal peristalsis.
Fourth, dinner cooking should not be greasy, and the fat must be less. It is best to cook, cold salad and stew, such as mixed vegetables and stew.
Fifth, it's best not to eat out, for fear of losing control.
Example of dinner:
1, oatmeal+assorted vegetables+milk+fruit (fruit can be eaten before meals and milk can be drunk before bed 1 hour)
2, miscellaneous grains and vegetables+seaweed and shrimp skin soup+fruit
3, adzuki bean glutinous rice porridge+assorted lettuce+fruit
4, two portions of rice+boiled shrimp tofu
5, steamed mashed potatoes+winter melon seaweed soup+fruit
6, a single roll of green shrimp+tomato soup
Of course, in addition to diet, weight loss requires exercise, and the combination of diet control and exercise can achieve higher results.
Since there is so much perseverance, it is better to adjust and reduce the amount of food eaten in three meals instead of eating less.
Under the condition of keeping the current diet, daily activities and exercise amount unchanged, reducing one meal, especially dinner, can really lose weight.
The reason is also very simple. For most people, obesity is caused by overnutrition, so it is possible to lose weight by reducing energy intake, especially by almost one third of calories.
However, this has many disadvantages.
1. Hypoglycemia
Three or five meals a day can keep blood sugar stable, and suddenly reduce one meal, which is equivalent to not eating for at least 14 hours.
Three hours after meals, blood sugar began to drop. If you don't eat dinner, it will take more than ten hours. I'm not sure your body can handle it.
Regain weight
Roughly reducing calorie intake may be effective in the short term, but you can't skip dinner all year round. Once dinner is resumed, the energy compensation will come up, and you will gain weight again.
Get fat after rebounding
Don't eat dinner, disturb your eating habits. Because of the sharp changes in blood sugar before, your body is likely to increase food intake unintentionally, and your desire for food is likely to make you fatter after gaining weight again.
From the point of view of energy supply, if you don't eat dinner, you don't consume all the fat. Fat decomposition is not as fast as blood sugar. If blood sugar drops rapidly, the body will consume fat, but it will also consume muscle energy, so doing so will lose a considerable part of muscle.
Simply put, it is possible to lose weight without eating dinner, but this is a unskilled method and it is likely to eventually gain weight.
But let's think about it the other way around. Anyway, the way to lose weight is to reduce your calorie intake.
From the perspective of simple energy balance, in 24 hours a day.
If you skip dinner, you can consume 600 kilocalories less (for example), and then you will consume 200 kilocalories less in breakfast, lunch and dinner, and the result is the same.
This will at least ensure that you won't be too hard and uncomfortable.
Don't eat fried food every meal, eat less rice (1 bowl of rice is about 200 calories) and eat less fat …
The heat gap of these 200 calories comes out. Moreover, this practice also ensures the stability of blood sugar, the fluctuation of blood sugar is small, and the proportion of energy supplied by fat combustion will also increase.
It's better to lose weight this way.
Eat something that doesn't have many calories but consumes calories. Suggestions are vegetables+fish and shrimp/tofu. No staple food for dinner.
You must have dinner, because hunger is irresistible. If you don't eat dinner, you can't help eating supper.
Eat vegetables for dinner. Most vegetables are low in calories and full. You won't be hungry if you fill your stomach, and your calorie intake is low, which can play a role in losing weight. Vegetables that are not recommended during weight loss include potatoes and taro, and the starch content is too high. The remaining vegetables can be eaten together. When cooking, you must use less oil and salt, no sugar and no sauce. The sauce here refers to sweet noodle sauce/bibimbap sauce and so on. The amount of food eaten per meal is similar to that of our palms. Plus protein, you can eat until about 7 minutes full. If you are not full, there is no limit to vegetables.
Protein for dinner. It is suggested to choose fish, shrimp/tofu as protein for dinner. The iconic food to lose weight: chicken breast, which is not recommended for dinner. Protein food has a characteristic, it can supplement the protein needed by human body, and it needs to consume more calories when it is digested. Therefore, during the period of losing weight, you must eat protein food. The protein content in dinner is about as big as your fist. Still like that, it is recommended to eat until 7 minutes full. If you are still hungry, use vegetable supplements. Cooking with less oil and salt, no sugar and no sauce. In other words, it is light.
When having dinner, it is recommended to finish it at 4-5 pm. After eating, I don't eat any food, not even cucumbers and tomatoes, but only water. If you go to eat like this, your stomach will go down in a week. Eating like this can not only supplement the body's needs, but also avoid being hungry. And food will be digested before going to bed, and there will be no extra storage. Go to eat like this I feel a little hungry around 10 at night. Don't worry, there will be nutritious food waiting for you tomorrow morning.
I just took advantage of the opportunity to pay attention to eating, and I lost about 40 pounds through proper exercise. In fact, the main attention must be enough.
1. The staple food for dinner is coarse grains, which are rich in dietary fiber, which can promote the peristalsis of the stomach and thus promote the rapid decomposition of heat in our body.
2. Eat dinner in advance, so that after a certain period of activities, such as walking and badminton, it will help you sleep and lose weight after exercise.
3. Eating more cold salad for dinner can effectively promote the decomposition of body oil, which is very beneficial for women to lose weight.
Be sure to be good at drinking water, which is also good for dieting. Drinking at least one glass of water before meals and one glass during meals is very effective in suppressing appetite.
First of all, it must be clear that you must not go hungry to lose weight. There is no opposition between eating and losing weight. People who want to lose weight and are obsessed with eating or not often end up in failure, because eating is not nature, and they can overcome their nature by their own willpower, which is rarely achieved by people with super willpower.
Then let's talk about the root of obesity and the principle of losing weight. Excess heat that cannot be metabolized in the body will be converted into fat and stored in the body, which exceeds the normal fat range of the body and constitutes obesity. The source of body heat includes three parts, one is carbohydrate diet, the other is fat diet, and the third is protein. The output of heat consumption also has three parts, one is the basic metabolism of the body, the other is the consumption of exercise, and the third is the thermal effect of food, that is, the body needs to consume part of its own heat in the process of digesting and absorbing food. In calorie intake, carbohydrate accounts for about 60%, fat accounts for about 30%, and protein accounts for about 65,438+00%. Among the calorie consumption, basal metabolism accounts for 70%, activity consumption accounts for 20%, and food thermal effect accounts for 10%.
According to the relationship between heat in and out, different diet structure, different physical state and different endocrine level, the metabolism in the body will change dynamically. The easiest way to lose weight successfully is to ensure that the total calories consumed every day are lower than the total calories consumed. Then naturally, in order to meet the body's consumption needs, we will consume our own fat every day to supply energy, and naturally achieve the goal of losing weight.
What to eat for dinner during weight loss? This problem should be determined according to the daily breakfast and Chinese food, because the overall structure of the whole day's diet and the total amount of energy intake are correct, so that it can be clear whether the goal of losing weight can be achieved. In the process of losing weight, it is recommended to eat nutritious food for breakfast. You can prepare a high-speed mixer in the kitchen, chop up 1-2 kinds of fruits, add 250ml of pure milk, then add about 25g of mixed original nuts, add 1 boiled eggs, and after 120 seconds of high-speed stirring, you can get a milkshake with high nutritional value. For Chinese food, it is suggested to reduce the proportion of staple food, especially white rice, on the basis of the original diet. Rice can be replaced by coarse cereals such as sweet potato and taro, the total staple food can be halved, and the amount of vegetables, poultry and fish can be increased to meet the requirement of eating 7-8 minutes full. When you arrive in tea time, you can eat a plate of fruit and vegetable salad with 15-20g original nuts, so that you won't feel hungry at dinner time. Make sure you don't eat anything after 6 pm, or eat a plate of fruit and vegetable salad at dinner time in the afternoon and drink 200ml pure milk before going to bed at night. If you persist in this way, you will not be hungry, and you will not feel that such a combination has no appetite. After a period of time, you can achieve the goal of losing weight.
If you can persist in not eating dinner all your life, then don't worry. But if you still want to eat, you have to consider a way to cook dinner that will last for most of your life.
Losing weight seems to be a lesson for many people in the second half of their lives. In fact, people who can eat will save a lot of effort to lose weight.