? If calcium intake is insufficient for a long time during weight loss, calcium can inhibit fat synthesis. Calcium deficiency will increase the body's fat reserves, accelerate the speed of fat synthesis, and greatly reduce the weight loss effect.
? The Blue Book of Obesity Prevention and Treatment in China shows that most studies believe that low calcium is related to obesity. Low calcium can increase fat storage and reduce fat decomposition, and calcium supplementation can reduce weight.
Calcium deficiency affects the weight loss effect;
First, calcium deficiency will slow down the rate of fat loss.
? Calcium can inhibit the synthesis of fat. If the intake of calcium in daily diet is insufficient for a long time, it will release a bioactive metabolite-calcitriol, which will increase the body's fat reserve and slow down the rate of burning fat, thus affecting the weight loss effect.
Second, adequate calcium in the body can reduce fat absorption.
? There is enough calcium in the body, which can combine with fatty acids and cholesterol in food in the gastrointestinal tract, block the absorption of fat in the intestine, and let fat be excreted with feces.
Third, calcium supplementation helps to control appetite.
? If you eat enough calcium every day, your blood calcium will increase, which will promote the secretion of a hormone called calcitonin, which will reduce your appetite and reduce your appetite, thus achieving the effect of controlling your food intake.
Methods of supplementing calcium:
The Reference Intake of Dietary Nutrition for China Residents recommends that adults consume 800- 1000mg of calcium every day.
1: dairy products
? Every 100ml of milk contains1130 mg of calcium, and a bottle of 250ml of milk can provide about 300 mg of calcium, which has a high calcium absorption rate and is a good food source of calcium.
? Skim milk is recommended during weight loss, which can not only supplement calcium, but also be a good source of high-quality protein. Yogurt is also a good source of calcium, but most yogurts on the market have high sugar content, and if you drink too much, you will consume more sugar. Sugar-free yogurt is recommended.
2. Beans and bean products
? Soybeans, black beans and mung beans have high calcium content. The calcium content of tofu is110-170 mg/100g, and the calcium content of dried tofu is higher.
3. Dark leafy vegetables and cauliflower
? These vegetables contain a lot of calcium, ranging from 50- 130mg/ 100g. Eating 400-500g vegetables every day can also supplement about 300mg of calcium. Amaranth, spinach and Ipomoea aquatica have high calcium content, but because they contain more oxalic acid, their absorption rate is low.
4. Shrimp, crab and fish in aquatic products
? The calcium content of shrimp and crab is very high, which is more than 100 mg per 100 g, and the calcium content of fish is relatively high, which is between 50-150 mg/100 g.
5: eggs
The calcium content of eggs is 50-70 mg/100g.
Enough calcium can make you lose weight quickly. Facts show that calcium supplementation is indispensable for weight loss. Please take calcium supplements to make yourself thinner!