How to lose weight in two months?
First, the basic principles of a reasonable diet
1, a balanced diet
If you want to grow muscles, you must conform to the characteristics of body growth and physiological function, and contain various nutrients in human daily life, and the content should be sufficient and the proportion should be appropriate, which can fully meet the needs of the body and maintain normal physiological functions, thus promoting the growth and health of the body.
The human body needs a variety of nutrients in daily life, and no single food can fully meet the normal needs of the human body, so there must be a variety of food sources to achieve a balanced diet.
2, non-toxic and harmless to human body
There are many factors harmful to food, including poisonous animals and plants, microbial pathogens, pesticide residues, food additives, etc., which have great influence on human health and even endanger life. Therefore, we should attach great importance to the hygiene of food, and those foods that do not meet the hygiene standards and are spoiled and unclean cannot be eaten.
3, easy to digest and absorb
Reasonable processing and cooking can improve the digestibility of food, which is beneficial to the absorption of the body and increase the effective utilization of food. In the process of cooking, we should also pay attention to reducing the loss of nutrients in food.
Second, how to match the fat-reducing diet meal?
1, thermal balance
In order to maintain our ideal weight, the calories provided by food should be in balance with the calories we consume every day. If our daily consumption is greater than our intake, then we enter catabolism. If our daily intake is greater than our consumption, we enter anabolism. This principle is very useful for bodybuilders! In the fat-reducing stage, make sure that the diet is slightly less than the consumption. The method is also very simple (weigh yourself every once in a while and remember not to be a Libra).
2. The ratio of protein, fat and carbohydrate.
The above three nutrients are all functional substances in our body, and their proportion in our diet has a certain impact on our metabolism and life performance. Usually in our diet, they account for 10%~ 15% of the total calories in protein, 20%~30% in fat and 55%~65% in sugar. Of course, it can be adjusted according to the individual's specific situation.
The distribution principle of the three nutrients in the fat-reducing diet stage is high protein, and the intake of protein should be1.5-2g/(kg d), low fat (65438+ 0.5%-25% of total energy) and moderate to high sugar.
3. Selection of other nutrients
Various nutrients interact in the process of metabolism in the body. For example, the synthesis of protein needs vitamin B2, so when protein is added to the diet, corresponding vitamins should also be added. So we should not only consider a single nutrient, but also pay attention to the balance between various nutrients.
4. Suitable dietary fiber
Too much dietary fiber will affect the absorption of other nutrients, and lack of dietary fiber will cause some physiological disorders and become the cause of some diseases, so the long-term intake of dietary fiber should not exceed 50 grams per day. However, modern people usually have insufficient intake, and it is suggested that people who reduce fat can reach about 35 grams per day.
Third, the choice of food.
According to statistics, our usual diet can be divided into four categories: cereals, animal foods and beans, vegetables and fruits, and oils. Here's how to choose these foods for a balanced diet:
Cereals: wheat, rice, corn, etc. It is the main grain, the main source of heat, B vitamins and minerals, and also the main source of protein. In a balanced diet, the intake of cereals should account for 30%~40% of the total.
Animals and beans: including livestock, poultry, eggs, milk, aquatic products, beans and bean products, are the main sources of high-quality protein, as well as important sources of various vitamins and minerals. In a balanced diet, it accounts for 25%~30% of the total diet.
Vegetables and fruits: The varieties included are very rich and are important sources of vitamins, minerals and dietary fiber. It should account for 30%~40% in the diet.
Grease: provides heat energy and essential fatty acids, and can promote the digestion and absorption of fat-soluble vitamins. Including nuts, remember to eat less oil if you eat! About 10 peanuts are equivalent to the heat of a bowl of rice.
Choice of food: When choosing food, try to choose food with high nutritional value, good quality and low price. For example, for protein foods, it is best to choose lean meat and bean products with complete essential amino acids for slimming and vest training. Protein of fish in meat food is easier to be digested. There should be a certain proportion of coarse grains in staple food. The content of lysine in coarse grains is relatively high, which can supplement the deficiency in flour and rice. Fine processing of coarse grains can increase appetite and increase the absorption of vitamin B 1. In addition, green leafy vegetables are the most abundant in vitamins and minerals, and the darker the color, the higher the content.
The harm of daily overeating
1. Obesity: And obesity can bring cardiovascular diseases, hypertension, diabetes, fatty liver, arteriosclerosis, cholecystitis and so on.
2. Stomach disease: The direct harm caused by overeating is increased gastrointestinal burden and indigestion. In addition, human gastric mucosal epithelial cells have a short life span and need to be repaired every 2~3 days. If the last meal is undigested and the next meal fills the stomach, the stomach will always be full, and the gastric mucosa will be difficult to repair. The stomach secretes a lot of gastric juice, which will destroy the gastric mucosa and easily lead to gastric perforation, gastric erosion, gastric ulcer and other diseases.
3. Intestinal diseases: Fat blockage in the intestine can cause intestinal obstruction, black stool and bloody stool.
4. Nephropathy: Eating too much will harm people's urinary system, because too much non-protein nitrogen will be discharged from the kidneys, which will inevitably increase the burden on the kidneys.
5. Cancer: Eating too much will reduce the ability to inhibit the activity of cell carcinogens and increase the risk of cancer.
6. Fatigue: Eating too much will lead to slow brain response and accelerate brain aging. When people are full, all the blood flows to the gastrointestinal system? Work? In addition, it is easy to feel tired and sleepy after a long time.
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