What are the good ways to lose weight by dieting? Diet is the first choice for people to lose weight, which can not only ensure the normal intake of carbohydrates, but also eat healthily. So what are the good ways to lose weight by dieting? Why don't you take a moment to read the following article? I believe everyone can learn a lot about diet to lose weight.
1 1 What are the measures for not eating after noon?
The essence of not eating after noon is a low-calorie diet, that is, reducing the food intake per meal, eating only 1~2 meals a day, and achieving the effect of losing weight with very little calorie intake. Not eating after noon is a fasting method. This method can quickly lose weight and see the effect in a short time, which is suitable for people who are eager to lose weight in a short time.
But it is very likely that you will rebound as soon as you return to normal eating habits. Many people can't help overeating for a while after adopting this method, making their stomachs bigger and bigger, making people feel that they will never have enough to eat. This eating habit is also extremely unhealthy.
2, eat less and eat more meals.
The so-called "eat less and eat more" means increasing the number of meals every day to reduce the frequency of the brain receiving hunger. It can not only relieve gastrointestinal pressure, inhibit fat accumulation in the body, but also control calorie intake simply and effectively. Usually, it is recommended to increase the number of meals to 4-6 times a day and reduce the amount of meals each time. And add meals between meals, and when you feel a little hungry, add a little extra food, usually every meal is 2~3 hours apart.
The advantage of not eating after noon is that you can lose weight quickly in a short time, which is suitable for friends who are not afraid of rebound and reckless.
The advantage of eating less and more meals is that it is healthier, can protect the stomach, promote human metabolism, and can also detoxify and nourish the face. This method is more suitable for friends who don't want to rebound and lose weight healthily for a long time. Of course, the speed of losing weight is not so fast, and it needs long-term persistence.
People's bodies are very smart. If you don't eat food for a long time, the metabolic rate of the body will be greatly slowed down during this period, thus reducing calorie consumption and prolonging the consumption rate of fat in the body.
What are the good ways to lose weight by dieting? 2 1. Eat vegetables first to lose weight.
Eat vegetables first, then meat, and finally eat staple food. Such a diet sequence can quickly enhance satiety and reduce the intake of high-calorie foods. In addition, dietary fiber in vegetables can also slow down the increase of blood sugar after meals. Achieve the effects of preventing obesity and accelerating food digestion and excretion.
But the first dish here is not a bite, but a meal that is completely classified and eaten in stages. That is, eat all the vegetables in the rice first, then eat all the meat, and finally eat the staple food.
2. Eat less for dinner and lose weight
Compared with the whole day's metabolism, the metabolism at night is relatively slow, so we should eat as little as possible at dinner, and it is best to eat the usual amount to prevent excess food and fat accumulation. But when you lose weight, don't blindly skip dinner. If you are hungry because you didn't eat dinner, and you will eat a lot of midnight snacks before going to bed, it will not be worth the candle. Therefore, in order to prevent loss of appetite and overeating, we must eat well and control our appetite.
In addition to eating less dinner, we should try to eat as early as possible to ensure that the food is completely digested before going to bed. Try not to eat four hours before going to bed.
3. Don't eat snacks or drink.
When you have an empty stomach between meals, you can eat some food to relieve hunger. But these foods can't be high-calorie snacks and desserts. You can choose some fruits and nuts rich in dietary fiber. This can prevent fearless calorie intake and avoid obesity.
In addition, if you want to metabolize and burn fat quickly, you need to replenish a lot of water, but you can only choose warm water to replenish water, not any form of drinks. It is also to prevent the intake of fearless calories.
What are the good ways to lose weight by dieting? 3 1, low energy density diet.
Important: Make sure everything you eat is rich in water.
This slimming method was initiated by Dr. Dr. Rolls. Its main purpose is to eat foods rich in water, so as to promote the body's satiety and eliminate hunger and emptiness. In this slimming theory, it is not a good idea to eat all the food, but to make people understand that in order to achieve the best health, it is better to eat some necessary things, such as thick soup and starchy vegetables, than to eat high-calorie foods such as potato chips and biscuits.
2. Low-fat diet
Key points: eat more skim and low-fat foods.
In a large clinical study, the American Heart Association clearly suggested that people should take 30% calories from fat and 10% calories from saturated fat. This dietary guidance was originally designed to reduce the possibility of heart disease and stroke. However, when the experimental participants insisted on eating 1.500 calories per day according to this dietary guidance, and men ate 1.800 calories per day, they got a surprising result, and this group obtained the second highest short-term weight loss and the lowest short-term consumption in similar studies. After the publication of this result, low-fat diet has been chosen by countless people as the main method to lose weight.
3. Mediterranean diet
Key points: plenty of fruits, vegetables, nuts and olive oil, and a little red meat.
In the Mediterranean diet with strict calorie restriction, 35% of daily energy intake mainly comes from the fat in olive oil and nuts. This diet is based on a book called "Eat, Dr. Ink, Stay Healthy". The author is the head of the Department of Nutrition at Harvard University, which makes his healthy eating theory authoritative. The so-called Mediterranean diet refers to a diet mainly consisting of fruits, vegetables, olive oil, beans and nuts (including monounsaturated fats). The fat in olive oil and nuts can protect people from Alzheimer's disease and reduce the accumulation of waist fat. From a cooking point of view, this delicious fat will also make you want to eat more vegetables.
4. Low-carbohydrate diet
Key points: Strictly limit all kinds of carbohydrates.
This is the most popular branch of diet in recent ten years. This low-carbohydrate diet has been proved by clinical research to prevent skin relaxation after weight loss. The plan strictly limits the intake of carbohydrates, which advocates believe can improve people's metabolism and burn stored fat. When fat is used as fuel, that is, in a low-carbohydrate diet, fat is mobilized. It won't pile up, so both weight and cholesterol will drop.
5, regional structure diet
Key points: Control the amount of carbohydrate, fat and protein to achieve a perfect balance.
This slimming method emphasizes the proportion of diet structure, and thinks that the most perfect diet structure is carbohydrate (40%), fat (30%) and protein (30%). Advocates of this method claim that it can regulate blood sugar. However, some people have done clinical trials. The experimenters who adhere to this diet have obvious slimming effect, but they lose the least weight in the short and long term, but this does not hinder its effectiveness. At least for those who do not want to lose weight quickly, this is a long-term law worth trying.
6. low-fat vegetarian diet
Key points: more fiber, less fat, no meat, no fish and no wine.
The founder of this slimming theory has always been famous in the medical field for resisting chronic arterial diseases through diet, exercise and meditation. Later, he developed his own theory that this practice is also suitable for losing weight. To sum up, his low-fat vegetarian model is: eat more and reduce more. But we should strictly control the meat in the food we eat, mainly around fruits, vegetables and beans, and only take 10% calories from fat. In addition, it is absolutely forbidden to eat meat, oil, nuts and alcohol when you lose weight in this way.