Many friends in life put their weight loss plans on hold because of food problems. Some friends say that the diet to lose weight is more troublesome, which requires weighing, limiting oil and salt, and there is not so much time to do it yourself. Yes, the diet is a bit complicated, but if you look closely, you will find that it is regular and not so troublesome. The diet to lose weight is mainly to control calorie intake, increase consumption, light diet and reduce food intake with high calorie, high fat, high sugar and high salt. Increase the food intake with low calorie, high fiber, high quality protein and strong satiety. This arrangement and collocation can basically meet the needs of a balanced diet every day. However, some friends don't know that these foods are low in calories, high in fiber, high in quality and mellow in protein. So I think the diet to lose weight is to eat less, as long as you eat less, you can lose weight. In fact, eating less may not necessarily make you lose weight. Eating less will make you lack nutrition, which will not only make you lose weight unsuccessful, but also damage your health in the long run. ?

Diet during weight loss can learn from the dietary pattern of China residents' balanced diet pagoda. Pagoda's dietary pattern can meet the nutritional needs of the human body for one day during weight loss, and at the same time, it can control appetite and achieve the purpose of weight loss. ?

First, how to lose weight through the dietary pattern of China Residents' Balanced Diet Pagoda is as follows: Pagoda1* * is divided into five layers, and we analyze them layer by layer:

First floor: cereal and potato food.

Waxy potatoes (miscellaneous grains and beans potatoes) are carbohydrates we usually eat, and we eat 250-400g every day, of which the intake of miscellaneous grains and beans is 50- 100g, and the intake of potatoes is 50- 100g.

Carbohydrate accounts for 55%~60% of energy supply, and is one of the three major productivity nutrients, which must be taken during weight loss. Many friends don't eat carbohydrates during their weight loss. If you don't eat carbohydrates, you will have fatigue, lethargy, hypoglycemia, anemia, inattention and even anorexia. Losing weight without carbohydrates will get fatter and fatter, because not eating carbohydrates will reduce water and muscle. Once you return to a normal diet, your weight will rebound several times. It will become more and more difficult to lose weight in the future, and it is easy to form a fat body.

Is it necessary to consume so many carbohydrates during weight loss? During weight loss, it is suggested to reduce the intake of carbohydrates accordingly, with 200~230 grams per day as appropriate. Mainly cereals and potatoes, supplemented by polished rice and flour. You can eat it with thick and thin during weight loss, so you can stick to it and increase your satiety. Because many people can't get used to coarse grains, they should make adjustments when they lose weight, so that they can stick to it better.

Second floor: fruits and vegetables.

Vegetables and fruits are rich in cellulose, vitamins and minerals, and they are also the trace elements that the human body needs every day. According to the recommended amount of pagoda, the daily intake of vegetables is 300-500g, and the intake of fruits is 200-350g. Increasing cellulose during weight loss can increase satiety and intestinal peristalsis, help promote excretion and avoid constipation.

Besides vitamins and minerals, fruits also contain a lot of vitamins and minerals? Fructose? Very easily absorbed by the human body and converted into heat. If these calories are not consumed, they will be converted into fat and exist in the body, so it is appropriate to eat 200 grams of fruit every day during weight loss.

The third and fourth floors: livestock meat+aquatic products+eggs+milk and dairy products+soybeans and nuts.

The third floor and the fourth floor can be combined into one floor, because both floors are protein food. According to the recommended amount of Pagoda, 40-75g of livestock and poultry meat, 40-75g of aquatic products, 40-50g of eggs, 300g of milk and dairy products, and 25-35g of soybeans and nuts.

Protein is a nutrient for building muscles and burning fat. Eating protein at ordinary times is to supplement the nutrition that the human body needs to keep the body running. Protein is a body shaping agent? Brick wall? When the intake of protein is insufficient, all physiological functions of the body will be affected. It is easy to cause leptin malnutrition, and the typical symptoms are weight loss and skin fat loss. It is also possible that the hair becomes dry and yellow, easy to lose hair and break, the skin becomes rough and loose, the immunity is low, and it is very easy to feel tired. Therefore, protein's usual supplement is also the raw material to maintain all aspects of the body's functions.

Supplementing adequate protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. So how much protein should I eat every day during my weight loss? According to the requirement of protein 1 gram per kilogram, if you weigh 80 kilograms, you can eat 80 grams of protein every day. It is best to combine animal protein with plant soybean protein. Although animal protein and plant soybean protein are high-quality protein, the protein content in fat meat is only 2%~3%, and more than 90% of them are fat. Protein, a plant soybean, is low in fat and calories, contains isoflavones and lecithin, and plays an important role in health.

The fifth layer: oil and salt.

The recommended intake of oil and salt is 25-30g of edible oil and no more than 6g of edible salt per day. Cooking oil and salt are also essential for human body every day. However, edible oils should be healthy oils rich in unsaturated fatty acids, such as olive oil, tea oil and linolenic acid oil. Although oil contains a certain amount of fat, fat is also one of the three major nutrients in human body. If you don't use cooking oil (fat), it will make your skin dry and your eyes dry. It will also lead to the lack of fat-soluble vitamins and affect the absorption of fat-soluble vitamins, such as vitamin A, vitamin E, vitamin K, vitamin D, etc. Therefore, eating 15 ~ 20g of edible oil every day during weight loss is beneficial to weight loss and absorption of fat-soluble vitamins.

Second, how to eat less oil? Many friends will unconsciously eat too much in the process of losing weight, and share two tips for controlling oil:

1, quantitative fuel consumption, total control.

Use the oil control pan: put the cooking oil needed by the whole family in the oil control pan every day, and only use the oil in the oil control pan for three meals a day.

25g =2 tablespoons, no more than 2 tablespoons per person per day and no more than 750g per person per month.

2. Choose healthy cooking methods.

Such as steaming, boiling, stewing, stewing, cold salad, quick frying and other cooking methods.

In addition, the daily water consumption is 1.500 ~ 1.700 ml. Drinking water can promote metabolism and promote fat burning, which is of great help to replenish human moisture and nourish skin. It takes 7 liters of water to burn 1 kg of fat, and maintaining enough water during weight loss is beneficial to fat loss and fat metabolism.

And 6000 steps of exercise every day. Exercise can promote microcirculation, increase fat burning, help improve metabolism, and improve resistance and immunity.

Third, is it necessary to eat according to the pagoda's diet pattern during weight loss? We don't have to follow the pagoda's dietary pattern completely, but we should have staple food, protein, vegetables or fruits and healthy fat for every meal, drink 1.500 ~ 1.700 ml of water all day and keep exercising for more than 40 minutes.

Examples of weight loss recipes:

Breakfast: a cup of miscellaneous grains soybean milk (250ml)+ whole wheat bread 75g+ hot mixed onion, sweet pepper and fungus (onion 25g, sweet pepper 75g, fungus 2g).

Lunch: steamed bass 100g+ fried cabbage 200g+ rice (millet 25g, rice 50g).

Lunch: add meals at 3~4 pm to avoid hunger and replenish energy. For example, an apple is 100g.

Dinner: a bowl of purple rice porridge (purple rice 10g, rice 15g)+ mushroom fried rape (mushroom 5g, rape 200g fried tofu 80g.

0/5 ~ 20g of edible oil/kloc-and 6g of salt.

Through this diet, the nutritional needs of human body can be basically met in one day, which is simple and easy to operate, satisfying appetite, reducing intake and controlling weight. It is very helpful to develop good eating habits and a balanced diet.