The food we eat every day can be simply divided into four categories: staple food, protein, fruits and vegetables and edible oil. These four foods have their own nutritional characteristics and advantages, and cannot be replaced at will. As I have repeatedly stressed in previous courses, a diet in which you only eat a certain food or don't eat a certain food will make you malnourished, and the side effect of malnutrition is unhealthy weight loss, so we need to remember to allocate our energy to these four foods in a balanced and reasonable way.
This is what many friends will focus on to lose weight. Even many people don't eat staple food to lose weight. In fact, it is wrong to eat staple food, because it is the most efficient and efficient energy for our body. At the same time, a part of our brain needs protein to provide energy. Without it, it will lead to muscle decomposition and replenishment. It's just that we eat refined rice flour every day, which is simple in nutrition, fast in absorption and easy to get hungry. When we lose weight, we need to replace it with more nutritious coarse grains, including beans, potatoes, millet, brown rice and other coarse grains with high starch content. We will absorb more slowly, feel full for a longer time, and are rich in dietary fiber, vitamins and minerals, which is conducive to a more balanced nutrition.
Animal oil is high in fat and contains a lot of cholesterol. Regular consumption will not only lead to obesity, but also lead to cardiovascular diseases. Proper consumption of vegetable oils such as olive oil, soybean oil, wheat germ oil and corn oil is not only beneficial to the body, but also can maintain weight. Eat more foods rich in dietary fiber, such as vegetables, potatoes and sweet potatoes. Dietary fiber can not only promote gastrointestinal peristalsis and prevent constipation, but also make people feel full and lose weight.
During the period of reducing fat, you need to consume enough high-quality and low-fat protein, such as aquatic products, seafood, fish and shrimp shells, skim dairy products, egg whites, beef and chicken breast. Students who need to reduce fat can only eat egg whites, skim milk products, aquatic products and seafood. In the late stage of reducing fat and increasing muscle, you can eat beef and chicken breast. Other meat dishes are temporarily banned.