1, three common misconceptions about losing weight
Wrong way to lose weight 1: Losing weight is more than losing weight.
It is especially important to maintain a healthy weight. The calculation method is "weight kg÷ height m÷ height m", and the calculation result is between 18.5~23.9. However, people with light weight are not necessarily obese, and people with heavy weight are not necessarily obese. A gentle and graceful lady, probably only a little meat, is "fat"; An overweight man may be covered in "lean meat".
The correct way: to measure obesity, we should not only look at the weight, but also look at the "body fat rate" of men < 25%, and women < 33% are not fat.
Wrong way to lose weight: lose weight without eating staple food.
Some time ago, a happy diet was popular: instead of eating staple food, people should eat a lot of meat and vegetables. The weight loss effect is really good! It quickly became popular among young people.
In fact, this method of losing weight is called "Atkins diet". Ironically, the "doctor" who invented this diet died of his own diet.
The core content of this diet is: eating staple food will directly gain energy, while eating meat mainly from protein, protein's digestion is slow, and digesting protein itself consumes a little energy, so it is considered that eating a lot of protein can lose weight.
In fact, the decomposition of fat in our body needs the intermediate products after digestion of staple food. Without staple food, fat can't be decomposed, but it breaks down our muscles. Large muscle density, high water content, small volume and heavy weight. If you break down a little muscle, you will lose a big piece, giving people the illusion of success in losing weight.
The correct way is: the staple food can be reduced, but not eaten. Some potatoes and miscellaneous grains can be used as staple food instead of refined rice flour.
Wrong way to lose weight 3: "spiritual food" will make you fat.
Some friends try very hard to lose weight, so they are not hungry when they read books and watch movies to distract themselves. They are called "spiritual food".
Eating less than one meal can indeed greatly reduce energy intake, but living is always a fireworks. If we don't eat for 10 hour, our body will judge that we have entered a "famine environment" and automatically turn on the "power saving mode" to greatly reduce the "basic metabolism", thus saving energy consumption.
You know, 60% of our daily energy consumption is spent on basic metabolism, 30% on physical activity, 10% on digesting food and other aspects. If you fast, part of your basal metabolism will be "preserved" and you won't lose weight.
But basal metabolism is easy to decrease but difficult to increase. If you don't eat this meal, your basal metabolism will decrease. If you eat more next meal, you will accumulate more energy, so it will make you fatter. The correct way is to balance three meals and eat one more meal. You can eat some low-energy fruits and vegetables with extra meals, so that you can feel full and eat less when you eat.
2. What vegetables should I eat to lose weight?
1, bitter gourd
Bitter gourd is definitely the first choice of diet food, rich in vitamin C and very low in fat and sugar, which is very suitable for dieters. The reason why you can lose weight by eating bitter gourd is, of course, inseparable from it, low calories and highlights that help suppress appetite. In addition, bitter gourd can also promote gastrointestinal peristalsis and has the effect of detoxification and slimming.
2. pineapple
Calorie content: 4 1 kcal/100g.
Pineapple contains vitamin C, carotene and other essential nutrients, which can help protein's digestion and decompose the accumulated fat in the body, which is very helpful for reducing fat. But because spinach is very acidic, eating too much will be harmful to your health!
Step 3: leeks
Calorie content: 26 kcal/100g
Leek contains a lot of vitamins and crude fiber, which can promote gastrointestinal peristalsis and treat constipation. It is an ideal diet food. In addition, leeks with only 26 calories per100g can also make you eat more and not get fat! Fried bean sprouts with leeks is a very nutritious and healthy diet to lose weight!
4. papaya
Calorie content: 27 kcal/100g
Papaya is not only an ideal breast food, but also a leader in slimming! Papaya contains papain which can decompose fat. Regular consumption can help you reduce calorie intake and fat accumulation, and it is one of the ideal healthy diet foods.
5.celery
Calorie content: 12 kcal/100g
It is cold in winter, people like to eat hot pot, but hot pot is easy to get angry and easily lead to constipation. Constipation is an important factor leading to small belly obesity, and it will also hurt your skin. Celery can help people relax bowels and improve your skin. It is a super food for beauty and fitness.
6.eggplant
Calorie content: 2 1 kcal/100g.
Eggplant contains a lot of antioxidants, which can help you speed up your metabolism and is very effective in losing weight quickly. In addition, eggplant's low calorie and large amount of cellulose can also help you increase satiety and reduce your intake of other foods, thus achieving the goal of losing weight naturally.
7. tomatoes
Calorie content: 19 kcal/100g
Tomatoes are a delicious and slimming food. You can eat it directly as a diet snack. If you want to eat snacks instead, this is a good way to reduce calorie intake and a very effective way to lose weight. In addition, tomatoes also contain a lot of dietary fiber, which can help you promote gastrointestinal peristalsis and have a certain effect on detoxification and slimming!
8.cauliflower
Calorie content: 38.52 kcal/100g
Broccoli is rich in dietary fiber, which will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. Broccoli is low in energy, but it can bring satiety, so remember to eat broccoli often when you lose weight, so you won't be hungry.