Many people say that weight control depends on diet for 7 points and exercise for 3 points, which often ignores the importance of "rest". In the diet of 2 1 1, besides diet, there are "moving" and "static". Exercise refers to exercise. "Muscle is the most important capital, especially after we get old."

Quiet means sleep and rest. You must have a good sleep and a stable mood to persevere in exercise and diet control.

Selection principle of each component

Half of the vegetables are just right: If there are too many vegetables, you may not eat protein, resulting in insufficient intake of protein. It is suggested that dark green vegetables on the ground (because the carbohydrate ratio of underground root vegetables is usually high), algae or saprophytic mushrooms in the sea, such as mushrooms, mushrooms, Pleurotus eryngii, auricularia, etc. , are good vegetable choices, and rich in cellulose can also help defecation.

Starch is strictly restricted: use whole grain rice instead of polished rice, which is not recommended, because polished rice has worn off all the fibers and the rest is pure starch. Or prototype starch can be used instead, such as taro, sweet potato, potato and corn.

Protein should be adequate: protein intake should not be less during weight loss. In addition to maintaining physiological function, it can also avoid muscle loss and maintain basal metabolic rate.

Dairy products and fruits: Although it is not starch, there are a lot of carbohydrates in the ingredients of food. When choosing these foods, you also need to calculate carbohydrates together. For example, eating more fruit or drinking more milk will replace some starchy foods.

Nuts: Nuts are good in oil, but up to six a day. Don't eat more just because you feel healthy. Excessive oil and carbohydrates are the main causes of obesity in modern people.

The order of eating is also very important.

People who lose weight must control blood sugar stability, because high sugar will keep insulin at a high level, and insulin is a synthetic hormone, which will promote the synthesis of fat. Adjust the order of eating to "water, meat, vegetables, rice and fruit". A glass of water before meals will start the digestive system. First, eat protein-rich food (meat), then "vegetables", then "starch" as the staple food, and finally eat fruit, so that you won't be hungry, feel full and lose weight healthily!