Today, I sorted out these five kinds of diet foods that must be eaten during weight loss. After eating them, you will be healthy and thin! Specifically, there are five kinds, as follows: 1. Whole grains or coarse grains.
Such as brown rice, oats, corn, red beans, mung beans, black beans and so on.
This kind of food retains a lot of nutrition and dietary fiber, slows down the digestion of starch, slows down the rise of blood sugar, helps protect the pancreas and avoids insulin resistance and obesity caused by long-term stimulation of the pancreas.
Dietary fiber can not be digested by human body and can not be converted into energy, but it is easily fermented by intestinal bacteria. All fermented substances are acidic. If the fermentation is active, the fermented substances will increase greatly, and the intestine will be acidic to a certain extent, forming an environment conducive to the reproduction of probiotics in the intestine. The balance of intestinal flora can effectively control weight gain.
Second, fresh seasonal vegetables.
Vegetables are rich in nutrients such as cellulose, minerals and dietary fiber, and have low energy, which plays an important role in improving the overall level of dietary micronutrients.
As long as people who lose weight should know, vegetables are low in energy, at the same time, they are nutritional sources of vitamins and minerals, and they feel full, so they are essential foods during weight loss.
"Dietary Guide for China Residents" suggests: ensure that you consume 300 ~ 500g of vegetables every day, eat more dark vegetables every day, accounting for more than half of the total daily vegetables, and eat some high-carbon water vegetables in moderation, such as lotus root, pumpkin and potato, which can replace some staple foods.
Third, fruits with low GI.
Such as grapes, grapefruit, apples, grapes, pears, plums, pitaya, kiwifruit, citrus and so on. According to the Dietary Guidelines for China Residents, the recommended daily intake of fruit is 200g ~ 350g g.. If you are a standard figure, you can eat 350g. If you want to lose weight, about 200g g.
What is the concept of 200 grams? It sounds a lot, but it is actually equivalent to a medium-sized apple, a banana, half a pitaya and 15 grapes, but you can't choose processed fruits, such as candied dried fruits and canned fruits.
Fourth, low-fat and high-protein meat.
Many friends have stopped eating meat since they started to lose weight. There is absolutely no need to live an ascetic life by being a vegetarian.
Meat can provide rich protein, 100g lean meat can provide about 20g protein, and adequate protein in the diet can provide a longer satiety, so that your appetite will not grow wildly and you will not fall into the situation of disorderly eating. Moreover, the compound diet rich in protein can delay the increase of postprandial blood sugar, reduce the secretion of human insulin and inhibit the synthesis of fat.
As long as you choose the right cooking method, you can still choose a lot of meat, such as beef, chicken breast, fish and shrimp seafood, peeled geese and ducks. In practice, we should choose cooking methods such as steaming, stewing and boiling, and avoid cooking methods such as frying, roasting, frying and frying.
5. Foods rich in polyunsaturated fatty acids.
Polyunsaturated fatty acids (PUFA) are essential fatty acids for human body, which have important physiological functions such as regulating lipid metabolism, fighting obesity, improving and preventing cardiovascular and cerebrovascular problems.
The main food sources are deep-sea fish, olive oil, tea oil, linseed oil and safflower seed oil. Except fish, the rest are oils, which can help us provide high-quality fatty acids, but the daily consumption should not exceed 25ml.
Choosing healthy food during weight loss will not lose the pleasure of food because of weight loss, but also make you lose weight healthily. Losing weight is actually very simple and easy! ?