1, there are three main points to lose weight.
When Liu Zeyingzi was 52 years old, she lost 26 pounds because of her diet. After 1 year, she became 47 pounds, and she didn't gain weight after that. Therefore, it is recommended for busy office workers who always eat out for three meals, middle-aged people over 40 and over 50, and people who want to lose weight but have been unable to lose weight. To solve the obesity problem, we must start with "diet", especially the key to losing weight lies in blood sugar, enzymes and dietary fiber.
Pay less attention to the supplement of blood sugar, enzymes and dietary fiber.
Why pay less attention to blood sugar, enzymes and dietary fiber? Blood sugar is glucose produced by digestion and decomposition of food (especially starch), which is transported to all parts of the body through blood. Normal people's blood sugar concentration will increase after meals, but it will not exceed 0/80 mg per 100 ml/kloc, and blood sugar will return to normal two hours after meals. However, if you eat improper food or have diabetes problems, it may lead to blood sugar fluctuation and even increase body fat. Therefore, to suppress the rise of blood sugar, we must first control the intake of sugar.
In addition, enzyme is a kind of substance with special biological activity, which is composed of amino acids. It exists in all living animals and plants, and is a necessary substance for maintaining normal functions of the body, digesting food, repairing tissues and other life activities. Enzymes are also indispensable in the metabolic process, so it is recommended to take more.
Eiko Iwasawa said in the book "Lose Weight and Stand Vegetables" that dietary fiber also plays an important role in the process of losing weight. The water-soluble dietary fiber can not only eliminate constipation, but also slow down the digestion and absorption of the body and restore the cholesterol value to normal. Active intake of these nutrients will help to lose weight. Representative foods include oats, barley, drupe, vegetables with roots and leaves, and love jade seeds, which are rich in plant gum. There are also apples, citrus fruits, papaya, pears, bananas, carrots, cabbages, pumpkins, potatoes and so on.
2. Diet to lose weight
Besides, if you want to lose weight successfully, you should follow the following five dietary rules:
1, don't use a bowl of noodles or rice to solve a meal: try to avoid curry rice, or Lamian Noodles and other diets with rice or noodles as the main body.
2, do not eat potatoes, sweet potatoes, pumpkins, corn: do not eat these four high-sugar ingredients, other vegetables can try to eat.
3, eat lettuce first, start with lettuce rich in enzymes: chew lettuce carefully, it is easy to be full.
4. Eat good meat and fish, regardless of calories: Only by eating good protein can you lose weight healthily.
5, do not eat sweets: not only do not eat desserts, but also try to avoid adding seasoning sugar to dishes.
3. Standing dishes during weight loss
1, brown rice
Brown rice brown rice
Brown rice refers to all grains except chaff. Brown rice contains a lot of cellulose, which has the functions of lowering cholesterol, improving gastrointestinal function and accelerating metabolism. The glycemic index of brown rice is much lower than that of white rice, and it has a better satiety, which is conducive to controlling calorie intake and thus helping to lose weight. Brown rice is rich in 8 amino acids, 16 minerals and 2 1 vitamin, which is a complete, comprehensive and natural nutritious food.
2. Apple
apple
Apple is one of the most perfect fruits and vegetables. Some scientists and doctors call it "all-round healthy fruit". Apple is rich in pectin, cellulose and vitamin C, which can prevent intestinal absorption of low-density cholesterol and has a very good lipid-lowering effect. Colloids and trace elements in apples can keep blood sugar stable, and vitamin C helps to maintain the concentration of red blood cells and stimulate the regeneration of antibodies and white blood cells, thus enhancing the disease resistance of human body.
Step 3: celery
Celery celery
The protein content of celery is twice that of ordinary fruits and vegetables, and the iron content is 20 times that of tomatoes, but the calories of celery are very low, so you don't have to worry about getting fat after eating it. Celery contains substances that promote fat consumption and is rich in crude fiber, thus reducing the absorption of fat and cholesterol and helping to lose weight. Celery contains a lot of calcium and potassium, which can regulate the balance of body fluids, and also contains anti-arthritis substances, which are especially beneficial to people who exercise regularly.
4. Broccoli
Broccoli broccoli
Broccoli has a water content of over 90% and a low calorie. For dieters, broccoli can fill the stomach, but it won't get fat. Broccoli is rich in nutrients, including protein, carbohydrates, fats, minerals, carotene and so on. According to the analysis, broccoli contains 3.5 ~ 4.5g of protein per 100g, which is three times that of broccoli and four times that of tomato. Broccoli is a high fiber plant, which can effectively reduce the absorption of glucose by the digestive system, and has the functions of lowering blood sugar and controlling diabetes.
5.asparagus
Asparagus asparagus
The contents of protein, carbohydrates, vitamins and trace elements in asparagus are better than those in ordinary vegetables, but the content of protein is high, and the carbohydrates and calories are low. Asparagus is a kind of natural dietary fiber, which can help digestion and is very beneficial to people with three highs and obesity. Asparagus can promote the normal growth of cells and prevent cancer. According to the research of the International Association of Cancer Patients, asparagus has special benefits for the prevention and treatment of bladder cancer, lung cancer and skin cancer. Asparagus has the characteristics of low sugar, low fat, high cellulose and high vitamins, which conforms to the health food standard put forward by modern nutrition.
6. Milk
Milk milk
Milk contains high-quality protein, containing all essential amino acids, which is unmatched by other foods. The ratio of protein to calories in milk is very reasonable, so as to ensure that you don't consume "pure calories", and people who lose weight won't have much problem drinking it. Calcium in milk is easily absorbed, and the proportion of trace elements such as phosphorus, potassium and magnesium is also reasonable. Milk is rich in lactose, which can promote calcium absorption.
7.boiled eggs
Boiled eggs boiled eggs
Nutrients contained in eggs are second only to breast milk in value to human body. Eggs contain almost all the nutrients needed by human body, such as protein, fat, lecithin, vitellogenin, vitamins and trace elements such as calcium, iron and magnesium, and are known as "ideal nutrition banks". Every 100g egg contains protein 14.7g, which is very similar to the composition of human protein, and the absorption rate is as high as 98%. Moreover, the calorie of an egg is very low, and the calorie of an egg is only equivalent to half an apple or half a cup of milk, so people who lose weight can also eat it with confidence.
8. Chicken breast
chicken breast
Chicken breast contains as much fat as shrimp and crab. Chicken breast is the only kind of meat that is harmful to health without worrying about excessive animal fat intake. At the same time, chicken breast is one of the most abundant meats in protein, and its high protein and low fat make it easily absorbed by human body. Chicken breast contains a lot of unsaturated fatty acids and iron, which can reduce the content of low-density cholesterol and improve metabolism. But pay attention to peeling when eating.
9. Beef
Beef beef
The nutritional value of beef is second only to rabbit meat, and the content of fat and cholesterol is much lower than that of pork, which is especially suitable for dieters to eat in moderation. The content of sarcosine in beef is very high, which is especially effective for strengthening strength. Sarsine is the energy source of muscles, which makes training more lasting. Beef is rich in protein, and its amino acid composition is closer to human needs than other meats, which is especially suitable for muscle tissue repair after training.