When it comes to losing weight, many people always go on a diet without eating or even eating dinner. You can actually eat more to lose weight. As long as the nutrition is balanced, the following foods can also help you lose weight successfully and lose weight!

fat

The food that should not be taboo in weight loss is fat, which is unexpected, right? After all, people subconsciously think that fat = obesity. ......

In fact, fat is one of the three major nutrients, and its functions are as follows:

Fat participates in human metabolism and provides energy. When the total fat intake is insufficient, it is easy to cause energy malnutrition.

Fat can enhance satiety, and the digestion and absorption speed of fat is slower than that of carbohydrates, so it can prolong the overall satiety of food.

Lack of fat, especially essential fatty acids, will lead to the lack of fat-soluble vitamins A, D and E, resulting in dry eye, night blindness and osteoporosis.

Fat is also one of the important substances for women to grow and mature, and it is also an important source of normal menstruation and fertility. If you don't eat fat, too little body fat and insufficient estrogen synthesis will cause menstrual disorder and even affect the development of reproductive organs.

Monounsaturated fat? Many studies have shown that a diet rich in monounsaturated fatty acids can reduce the risk of heart disease and diabetes.

? It exists in avocados, olive oil, almonds and walnuts.

Omega-3 fats in polyunsaturated fats;

It has anti-inflammatory effect and can also reduce the probability of heart disease, diabetes, depression and obesity.

? The best sources are fatty fish, such as salmon, tuna, herring and mackerel, while plant sources include seaweed, walnuts, flaxseed and chia seeds.

Saturated fat:

That is, medium-chain triglycerides (MCT), which are easy to digest, produce energy quickly, and contribute to brain and cardiovascular health.

? Food sources such as coconut oil.

Not recommended food:

Trans fatty acids: it will aggravate the inflammation of the body and lead to changes in blood lipid levels; It can also cause insulin disorder, weaken its sensitivity and promote fat accumulation.

? It usually exists in processed grains, such as biscuits, cakes and cookies, and also in edible oil repeatedly used in supermarkets and restaurants.

ω-6 in polyunsaturated fats;

? Widely found in nuts and plant seeds, such as corn, sunflower and other oils.

The reasonable intake ratio of Omega-3 and Omega-6 should be between 1: 1 and 1: 4. Excessive intake can lead to obesity.

How to eat

Generally speaking, to control the total fat intake, the daily fat intake of adults is 20%-35% of the total calories, and it is recommended not to exceed 20%.

To improve the quality, olive oil can be used instead of vegetable oil to reduce fat. Usually, unsaturated fat food is the main food, and the order of fish, poultry, beans, meat, egg milk and nuts is roughly selected.

protein

The last major nutrient we are discussing today is protein. Its functions mainly include the following points:

The basic composition of the human body: every tissue of the human body: hair, skin, muscles, bones, internal organs, brain, blood, nerves, endocrine and so on. Are made up of protein. Muscle accounts for about 32%-40% of human body weight, and the main component of muscle is protein. Protein is the material basis of all life, an important part of body cells, and the main raw material for the renewal and repair of human tissues.

Regulating physiological function of human body: protein constitutes many important hormones and digestive enzymes, which assist heredity, constitute digestive enzymes, maintain osmotic pressure and regulate human immune function.

Role of Transport Carrier: The transport and transfer of biomolecules in the body requires the participation of protein.

The sources of daily intake of protein include animal food and plant food.

Animal food mainly includes all kinds of meat, eggs and milk.

Plant food mainly includes seeds and beans of various plants.

? Eggs: Two large eggs can provide 14g protein. Combined with the fat in egg yolk, it can keep the blood sugar level stable, thus helping to avoid uncontrolled eating desire. In addition, eating eggs for breakfast will inhibit the production of hunger hormones and reduce the food intake in the next 36 hours. It is recommended to have two egg whites and an egg yolk in the morning.

? Lentil: It can provide you with high protein and fiber, which helps to slow down the digestion of food, stabilize blood sugar and enhance satiety.

Boneless skinless chicken breast: Each piece of chicken breast with 128 calories contains 26 grams of protein, so chicken breast is very popular with fat-reducing people. In addition, the cooking methods of chicken breast are diverse and healthy.

How to eat

In terms of dosage, protein, an adult, recommended dosage is 1. 16g per kilogram of body weight, and 1.27g for the elderly. If you exercise and do a lot of exercise, you can increase the intake of protein to at least 1.6 grams per kilogram of body weight every day.

In terms of quality, it is suggested that different protein foods can be flexibly matched to meet the diversity of diet and achieve adequate nutritional intake. For example, plants match grains, grains match meat, and plants match meat.

Finally, the protein content table of different foods is attached. I hope everyone can eat all kinds of food while eating enough protein.

? carbohydrate

Carbohydrate is also one of the main nutrients. Carbohydrate is an important substance that constitutes body tissues and participates in cell composition and various activities. Its functions are as follows:

It plays the role of storing and providing energy. Carbohydrate can release energy quickly and provide energy quickly in the body. It is the main energy source of nervous system and myocardium, and also the main fuel of muscle activity, which can maintain the normal energy supply of nervous system and heart.

It can preserve protein, because if the energy supply is insufficient, it will decompose protein. Moreover, the decomposition efficiency of protein is low, and it will produce metabolic wastes such as urea, which will easily burden the liver and kidney and reduce immunity.

Play an anti-ketogenic role. When the carbohydrate supply in the diet is insufficient, the body fat or food fat is mobilized and decomposed into fatty acids to supply energy. In this metabolic process, fatty acids can not be completely oxidized to produce too many ketone bodies, which can not be oxidized in time and accumulate in the body, resulting in ketonemia and ketonuria.

Glucuronic acid is produced by carbohydrate metabolism through uronic acid pathway and is an important binding antidote in the body. It can combine with many harmful substances, such as bacterial toxins, alcohol, arsenic and so on. Eliminate or reduce toxicity or biological activity in the liver, thus playing a role in detoxification.

Coarse grains: whole wheat flour, brown rice, oats, buckwheat, quinoa, red beans, etc.

Rich in vitamin B family, dietary fiber, etc. , have a stronger sense of fullness, but it is not easy to digest.

? Not recommended food:

? Fine rice flour: white rice, white flour, bean jelly, cold rice noodles, vermicelli, vermicelli, potato flour and other staple foods made of starch.

Low satiety and low content of vitamins and minerals. It is not recommended to reduce fat.

? Food to pay attention to:

? Rhizome potatoes: potato, sweet potato, yam, lotus root, taro and so on.

These tubers and tubers are often made into vegetables, which makes us unconsciously eat more staple foods. People who lose fat should never treat them as vegetables, but they can replace other staple foods.

How to eat

Ma Niu strongly suggested that friends who want to lose weight should remember: eat only one punch of staple food for each meal, and eat only one punch of staple food for each meal. You can choose not to eat dinner.

Ma Niu would also like to introduce her own light food series-"LESS series instant konjac noodles" has been sold 10000 boxes!

1 The calorie of boiled eggs is about 90 calories.

1 The heat of an apple is about 53Kcal.

1 cup of bananas has about 82 kilocalories.

Moreover, if these foods are taken out alone, they can't be independently used as staple food or a meal that can fill the stomach in daily life.

A bowl of white rice, which is also a staple food (normal quantity), is about 1 16 kcal, and the weight of each package of konjac noodles is about 200g', so the heat of each package is about 24 kcal.

To put it more clearly, it is 5 packets of konjac noodles ≈ 1 bowl of rice;

However, the satiety of konjac noodles is twice that of rice!

This calorie is too low, you can easily save a lot of calories at the end of the day, and the calorie intake is equivalent to that of normal women:

Such a low-calorie and low-calorie diet is simply an ordinary fat-reducing meal expert! Who says you can't eat during weight loss? With konjac noodles, my mother is perfect, full, top-notch, and fairy!

Excessive dietary fiber: prevention of disease

The role of dietary fiber is to effectively prevent chronic diseases such as ischemic heart disease, stroke, hyperglycemia and rectal cancer.

The daily dietary fiber intake recommended by China Nutrition Society is 25-35g.

But the reality is:

The White Paper on Dietary Fiber Intake of China Residents points out that dietary fiber intake of China residents is generally insufficient. At present, the daily dietary fiber per capita is 1 1g, which is less than 5% of the target population that can reach the appropriate intake (about 25g), which is far from the dietary fiber intake requirement of a balanced diet.

Amorphophallus konjac is rich in water-soluble dietary fiber.

Eat more bags of konjac noodles, you can brush fat, and add enough dietary fiber. For health, eat quickly!

Long satiety time: 4 hours without hunger

As we all know, foods with high satiety are particularly important during weight loss. Otherwise, it takes perseverance to "growl" for half an hour on an empty stomach after a meal. A little relaxation may lead to overeating!

Ma Jun's "less series instant konjac noodles (peptide+)" is 100% pure konjac noodles without starch, compared with conventional konjac noodles with about 50% starch on the market and instant noodles with starch as the main ingredient.

In addition, a sufficient amount of egg qa white bean protein peptide that can be directly absorbed by the human body is added, which can achieve super high satiety and make people feel relaxed for 4 hours.

But also low in oil and heat, and the heat is controllable. At the same time, it can prevent the weight from soaring from the source and reduce the extra snacks between meals!

Is it super suitable for you who are losing weight but can't control your mouth? Konjac noodles are the perfect match for losing weight!

A new taste strikes: sea cucumber beef flavor

The newly upgraded konjac noodles have added a new taste: sea cucumber beef flavor!

Cross-border try to meet once! Sea cucumber and beef date!

"Pour the front page" konjac noodles with a packet of "shredded chicken"!

Fat-reducing sisters gather! Sure you don't want some konjac! Less than the price of a cup of milk tea, delicious and full, instead of staple food, will soon be visible to the naked eye.

If you lose weight, you will shine!