With the development of the information age, people's pursuit of appearance beauty is getting stronger and stronger. However, when it comes to losing weight, most people's ideas still only stay on diet and diet pills. Dieting seems to be one of the fastest ways to lose weight. For people with faster metabolism, one day's diet can even lose as much as two pounds. However, the harm of dieting goes far beyond hunger and weakness. So, under the premise of keeping healthy and comfortable, how can we achieve the effect of losing weight efficiently? The answer is in today's article.
Lose weight while eating? This word seems very whimsical. How to lose weight by maintaining diet? But in fact, if the nutrition is properly matched and the calorie control is accurate, then you can not only lose meat, but also avoid the harm caused by dieting. By reading today's article, you can learn the following dry goods to lose weight:
1. Why on earth can't you go on a diet to lose weight? What harm will dieting do to your health?
2. Can you really lose weight while eating?
1. About dieting to lose weight, you may not know these hazards.
Signs such as dull complexion, weakness of limbs, cold hands and feet, and delayed menstruation indicate that dieting will make us uncomfortable. However, the harm brought by dieting can be far more than that! This is only a minor side effect at best. Regarding the disadvantages of dieting, you should pay more attention to the following questions:
1, gallstones
I believe everyone was scared by their parents when they were young. If you don't eat well, you will get gallstones! In fact, this sentence is not only made up by parents, but also based on science. Our gallbladder often secretes some bile to digest the food we eat. However, if we stop eating or eat less, bile will become thicker than usual when there is insufficient food in the abdomen. When it reaches a certain concentration, it will form crystals, which is what we call gallstones.
2. Osteoporosis
Osteoporosis is a very common disease, especially in middle-aged and elderly people. Since the age of 25, human bone mass has been in a state of loss and decline. The accumulation of bone mass mainly needs the intake of calcium, magnesium and vitamin D. Dieting will undoubtedly cause the lack of various nutrients and trace elements, affect the accumulation of bone mass and lead to osteoporosis.
3, muscle loss, physical decline
As we all know, eating too much high-calorie food will lead to the accumulation of fat. However, if you eat little or no food and rely on the basic metabolism of your body almost, you will consume the fat and protein stored in your body after consuming the sugar in your body, which will lead to a decrease in muscle rate. Some people may say that my job has nothing to do with physical strength and muscle loss. However, in addition to losing strength and physical strength, our body's resistance and immunity will also decline, and the prevalence rate will increase significantly.
4. anorexia
Anorexia is the biggest harm of dieting. As a chronic disease, anorexia often makes us feel stomachache and vomit, which seriously affects our appetite and daily life. It is not only harmful to the body, but also extremely difficult to recover. There are even many cases of death due to anorexia.
Second, what is the difference between a normal diet and a fitness meal? How to lose weight while eating?
When it comes to fitness meals, most people may think of all kinds of boiled food. Boiled chicken breast, boiled cauliflower and boiled oats may make people feel difficult to swallow. However, is the diet really so tasteless and monotonous? Not really! Real fitness meal, balanced nutrition, careful collocation.
1, the three basic nutrients of human body must be taken in proportion.
Generally speaking, the ratio of carbohydrate, protein and fat should reach 5:3:2 or 6:3: 1, so as to meet the energy demand of human body and basically keep healthy. The proportion of carbohydrates is the highest and the proportion of fat is the least, but you must not eat them all. Protein is one of the essential nutrients for friends who want to lose fat and gain muscle.
A common misunderstanding in weight loss now is that you can't eat meat or eat less meat during weight loss. This view is completely incorrect. The main nutrition of meat is protein, and the calories provided by protein are really not as much as you think. On the contrary, a cup of yogurt, which usually looks clear and light, may contain enough sugar to make you burn for two kilometers. But for the fitness crowd, eating some meat in moderation will not only make you fat, but also help you better develop muscle lines and increase the muscle output rate. In particular, you can choose high-quality protein food such as fish and shrimp.
2, carbohydrate intake should be scientifically selected.
Carbohydrate is an essential nutrient for human body and the main energy source for our daily production, life and all activities. The main sources of carbohydrates are starchy foods, such as wheat, rice, sweet potatoes, peas and potatoes. Its main component is starch. However, it is also a carbohydrate food, and we also need to make an accurate choice. Grains or potatoes with high dietary fiber content and without fine processing have a stronger satiety than polished rice flour and are also fuller. These foods will unconsciously reduce your calorie intake.
3. Choose foods containing unsaturated fatty acids and reject saturated fatty acids.
Although we can't talk? Fat? Color change, but the intake of fat should also be strictly controlled. When choosing fat, we should try to avoid foods containing saturated fatty acids, such as cakes containing vegetable cream and vegetable butter, and choose foods containing high-quality fat, such as olive oil, corn oil and deep-sea fish oil.
4. Choose foods with less salt and sugar.
Foods with high salt content are indeed better than light ones in taste, but too much salt will cause cardiovascular and cerebrovascular diseases and greatly reduce your fitness effect.
Third, insist on eating a fitness meal for a while, why is it still not obvious to lose weight?
There are these misunderstandings:
1. Vegetables and fruits also contain some carbohydrates. If you want to lose weight, then fruits with high sweetness must be avoided. This kind of fruit contains a lot of fructose and also provides a lot of calories, such as durian, mango, jackfruit and other fruits. Eating fruit every day to lose weight should also be a blind spot on our road to reducing fat.
2. In addition to avoiding desserts, fried foods and other foods, various sauces may also contain a lot of calories. For example, salad dressing has a fat content of over 60%. If you like to make fruit and vegetable salad, then low-fat salad dressing must not be missed.