1, what is a meal replacement diet?
Meal replacement is a popular weight-loss auxiliary method in the world. Integrates the advantages of balanced nutrition, remarkable effect and convenient eating. Since it came out, it has been loved and welcomed by many dieters.
General meal replacement food has the characteristics of high fiber, low calorie and continuous satiety, and the duration should be at least 3 hours. Therefore, the use of meal replacement can control food intake and calories more strictly and correctly, so as to achieve the purpose of losing weight. Therefore, there are many meal replacement bars, meal replacement powder, meal replacement biscuits, drinks and other meal replacement foods on the market. If you don't use these meal replacement foods, what foods in your life can become meal replacement foods?
2. Diet replacement helps to lose weight.
On the basis of providing a variety of nutrients needed by the body (there are some special cases), meal replacement products strictly control the calorie intake, so that the intake is far lower than the energy consumed, thus achieving the purpose of losing weight. Some meal replacement products 1 meal only provide 50- 100 calories. If 1 day needs 1800 calories, meal replacement in the morning and evening consumes 100-200 calories and normal lunch consumes 720 calories, then 1 day consumes 880-980 calories less. I also know that you can lose 1 kg of fat for every 3500 calories you consume. In theory, then 1 month can lose 7-8 kg, but weight loss in meal replacement is easy to rebound.
3. What are the meal replacement foods?
(1) milkshake
Using skim milk, skim yogurt and fresh fruit to make low-fat milkshake is beneficial to the skin, refreshing, rich in vitamin C, maintaining nutritional balance and losing weight as scheduled. However, because milkshake is between cold food and warm food, it belongs to flat food, so MM with stomach trouble can't drink too much.
(2) stocks
Drinking soup consumes less calories than other nutrients. You can eat it for breakfast. Broth is the concentrated essence of various foods. It can supplement the nutrients you lack in the process of losing weight, such as calcium, and keep you healthy all the time. If you drink soup before meals, you can also increase satiety and reduce the intake of other foods. If you insist on drinking lunch soup four times a week for 10 week, the overweight part of obese people can be reduced by about 20% on average.
(3) Fast food
Because of excessive hunger, people tend to feel weak and nervous, so you need to replenish energy to your body quickly. But the fast food here does not refer to greasy high-calorie meals in roadside stalls and food stalls, but a light but nutritious lunch. In fact, it is best to do it yourself, which can not only ensure the safety of food, but also control your appetite. For a careful MM, you can record the dishes you ate today, which will provide more choices for you to make a diet for losing weight in the future.
(4) jelly
If you don't eat dessert after a meal, you will inevitably feel a little sorry, but you are afraid that high-calorie desserts will increase a lot of fat. What should I do? You can choose low-calorie artificial sweeteners (which do not produce calories after eating) and sugar, and try to make low-fat jelly yourself. Don't forget to add sugar, otherwise the serotonin will not be released. Even if you are full, your taste buds will not be satisfied, but will consume more things.
5. Snacks
It is the nature of girls to like snacks, so even if they are losing weight, there is no need to deliberately "guard the whole city" against snacks. Only when choosing snacks, it is best to see the various ingredients of snacks clearly, and its calorie should be controlled within 50~70kcal. For example: whole wheat bread, combed biscuits. However, it should be noted that in addition to controlling the consumption, it is best to eat snacks half an hour before meals, which will not only satisfy your appetite, but also increase your satiety and reduce your dinner intake.
4, meal replacement weight loss precautions
(1) Although the correct use of meal replacement can really achieve the effect of losing weight, the quality of meal replacement on the market now varies, some calories do not meet the requirements, and some nutrients are unbalanced. If you eat these irregular diet replacement meals for a long time, it will easily lead to malnutrition and other phenomena.
(2) Meals other than meal replacement are equally important. It is meaningless to use meal replacement without paying attention to the energy intake of other meals.
(3) Meal replacement is a common way to lose weight, but some businesses use the banner of "shaping" and "not rebounding" on the basis that some nutrients in meal replacement will transform the fat in cells into healthy nutrients to ensure that they will not rebound.