Christopher Gardner, an assistant professor at Stanford University School of Medicine, recruited 365,438+065,438+0 obese women for one year, and then compared the pounds lost, triglycerides, high-density cholesterol (good cholesterol), low-density cholesterol (bad cholesterol) and blood pressure.
The four diet menus are:
1. Meat diet: advocate eating a lot of meat, even fat, but reject carbohydrates such as grains and fruits; Whether you can exercise depends on your personal preference.
2. Regional dieting method: emphasize the coordination between protein and starchy food intake, and prohibit the consumption of refined carbohydrates such as white bread, white rice and biscuits; Exercise 3-5 times a week for 30 minutes each time.
3. Learn to lose weight: according to the guidelines for healthy eating of the US Department of Agriculture, pay attention to the balance of lifestyle, exercise, attitude, interpersonal relationship and nutrition; Exercise for 30 minutes four times a week.
4. Ornish diet: advocating very low fat and high fiber, almost vegetarian; Exercise for 30 to 60 minutes every day.
As a result, the meat-eating diet lost the most pounds, the weight lost in the first six months was the fastest, the beneficial cholesterol increased the most, and the triglyceride decreased the most. On the surface, this diet seems to be the most effective.
Losing weight is a long struggle.
Nutritionists don't recommend a carnivorous diet. Why?
1. Losing weight is a long-term struggle. The research time is too short, and it will take two or three years to know the effect and harm to the body.
2. The short-term weight loss effect of carnivorous diet is greater than health. Although it is decreasing rapidly, it is a question whether it can be maintained. Examples show that the reduction rate is fast and the rebound is fast.
Nutritionists point out that eating a lot of meat for a long time will bring many side effects, such as copper acidosis-high copper acid in blood destroys the function of internal organs and increases the burden on benign organs. Not eating dairy products leads to calcium deficiency and osteoporosis, and protein of meat accelerates the loss of calcium.
Although the report shows that good cholesterol is rising and triglycerides are also falling, it is also found that bad cholesterol is rising instead of falling, which increases the chance of heart disease.
Nutritionists add that the definition of success in losing weight is not how much you can lose in a short time, but that you can stay in shape for at least 5 years before you are successful. The most important thing to lose weight is lifestyle change.
From the nutritionist's point of view, LEARNA diet is the healthiest way to eat, because it advocates diversified diet and emphasizes the change of living habits and even thinking, so users understand the importance of exercise diet. The healthiest way to lose weight is to refer to the standards of the food pyramid. Nutrition should be balanced, and everyone's calorie intake must be tailored according to personal preferences, industry and working hours.
First of all, we must understand the food pyramid, so that we can take the first step in eating correctly. According to the division method of the Department of Health, the food pyramid is divided into four layers from bottom to top, namely the first layer of staple food, the second layer, the third layer of milk and protein, and the fourth layer of oil. But the more people who lose weight are at the top of the pyramid, the less they want to eat.
When you lose weight, you can use whole grain rice, oats or brown rice instead of white rice or flour products you usually eat. Control about 2 servings of fruits and at least 3 servings of vegetables, because fruits and vegetables mainly provide vitamins, minerals and fiber, which can improve constipation and greatly help to lose weight. Protein contains dairy products that can prevent osteoporosis, such as meat, fish, beans and eggs, which can provide high-quality protein, B group and minerals.
Controlling the amount of oil to 2 tablespoons is helpful to absorb fat-soluble vitamins during weight loss, maintain normal physiological functions, avoid dermatitis, prolong gastric emptying speed and reduce hunger. So, when you lose weight, don't go on a diet. As long as you eat according to the reasonable weight of the diet pyramid, you can also achieve a balanced diet to absorb nutrients and enjoy happy weight loss.
Pineapple lettuce salad
Ingredients: pineapple, lettuce, tomato, apple, salad dressing, raisins.
Cooking process: cut pineapple, lettuce and apple into pieces, and put them in a container with small tomatoes to stir. Pour in a little salad dressing. Sprinkle some raisins.
Solution: Pineapple contains almost all vitamins needed by human body, 16 kinds of natural minerals, which can effectively help digestion and absorption. Pineapple is rich in juice, which can effectively hydrolyze fat and help to lose weight. But the pineapple should be soaked in light salt water for half an hour before eating.
Lettuce is rich in beta carotene and fiber, which helps to prevent breast cancer, rectal cancer, heart disease and other cancers. Vitamin k can strengthen bones.
Oat millet soup
Ingredients: 250g milk, a little oats, a little corn.
Preparation: add a little water to the raw materials and put them into the pot. After boiling, turn off the fire and simmer 15 minutes.
Tasting experience: Oats become very smooth under the soaking of milk, which is very suitable for eating in the morning and evening. It is a good choice for people who want to lose weight.
Nutritional analysis:
Oats—
Oats ranked fifth among the top ten healthy foods selected by Time magazine.
Oats contain linoleic acid, which can inhibit the increase of cholesterol. At the same time, it is also the only crop containing glycosides, which can regulate the gastrointestinal function of human body and prevent cardiovascular and cerebrovascular diseases if eaten regularly.
Oats are rich in calcium, which is beneficial to prevent calcium deficiency and osteoporosis; Its rich dietary fiber can help gastrointestinal peristalsis, make defecation smooth, reduce the occurrence of constipation, and also have the effect of losing weight to a certain extent.
Corn—
The nutrients contained in the tip of corn embryo can promote human metabolism and reduce blood lipid; Corn embryo tip can make skin tender and smooth, and inhibit and delay the generation of wrinkles.
Breakfast: 1. Fruit: 2 pieces of watermelon. 2. Macaroni salad: 50 grams of cooked macaroni, 50 grams of assorted vegetables, salad dressing 1/2 tablespoons, raisins 1 tablespoon.
Lunch: 1. Half a bowl of germ rice 2. Curry chicken: 2 pieces of chicken, 40g of potatoes, 65438+ 0/2 tbsp of oil, and curry powder seasoning 3. Cold bean sprouts: mung bean sprouts 100g, a little sesame oil 4. Mushroom and bamboo shoot soup: 50g bamboo shoots and 3 mushrooms.
Dinner: lettuce and cauliflower soup
Cooking method: lettuce 120g, cauliflower 150g and four-color vegetable 80g (frozen). Cut the lettuce into appropriate sizes, cut the cauliflower into pieces, add the frozen vegetables bought in the supermarket to cook the soup, and add the appropriate seasoning.
Description of main nutrients: raisins are sacred products for nourishing blood and moistening skin for adolescent girls, which helps to adjust the discomfort during physiological period and make the skin smoother and ruddier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can protect and whiten the skin, which is an essential element to beautify the skin.
It is better to lose weight with the breakfast and lunch above!