1, the best choice during weight loss.
1, chicken
Chicken is also a good source of phosphorus, iron, copper and zinc, and is rich in vitamin B 12, vitamin B6, vitamin A, vitamin D, vitamin K and so on. Compared with beef and pork, chicken contains more unsaturated fatty acids-oleic acid (monounsaturated fatty acid) and linoleic acid (polyunsaturated fatty acid), which can reduce low-density lipoprotein cholesterol harmful to human health. Eating some chicken properly is not only beneficial to human health, but also won't cause obesity.
2. Fish
In order to reduce the intake of saturated fat, choose fish (such as tuna and salmon) as your meat food, because they contain healthy unsaturated fatty acids-omega-3 fatty acids and protein. Omega-3 fatty acids help to lower blood cholesterol and triglycerides, and help to reduce the risk of cardiovascular diseases; It can improve immune function and help to treat inflammation.
3. Rabbit meat
It contains more protein. Every 100g rabbit meat contains protein 2 1.5g, less fat, only 0.4g fat, rich in lecithin and less cholesterol, and only 83mg cholesterol per 100g. Because rabbit meat contains more protein, high nutritional value and less fat, it is an ideal meat for fat people.
4. Lean pork
The protein content of lean pork is high, up to 29g per 100g, and the fat content is 6g per 100g. However, the fat content will be reduced after cooking, so it is also suitable for fat people.
Lean pork is one of the important animal foods on people's table at present. Because pork fiber is soft, connective tissue is less, and muscle tissue contains more intermuscular fat, so the meat tastes delicious after cooking.
5. Beef
Beef is a classic protein to increase muscle, and its nutritional value is second only to rabbit meat. Every 100g of beef contains more than 20g of protein, and beef protein contains more essential amino acids and lower fat and cholesterol. Therefore, it is especially suitable for obese people and patients with hypertension, arteriosclerosis, coronary heart disease and diabetes. Of course, beef also has its disadvantages, that is, it contains saturated fat. Choose tenderloin and lean steak, which have the least fat content in beef.
2, weight loss precautions
1, try not to eat any fried food and greasy food.
2. Drink a large glass of water or light tea 20 minutes before meals, do not drink sweet drinks, and try not to eat snacks and desserts. Refuse any alcohol unless absolutely necessary.
3, breakfast is full, 70% full at noon and 50% full at night. No snacks between meals except fruit and small cups of yogurt.
4. Eat richer ingredients and try to eat less food made of white rice and flour. It is best to use miscellaneous grains and bean porridge instead of rice for dinner.
5. Eat more 1 kg of vegetables cooked with less oil every day. The more green leafy vegetables, the better.
6. Use less oil when cooking, and make one or two delicious cold dishes and boiled dishes every meal.
7. Try not to eat oily staple foods, such as jiaozi, pancakes, sesame seeds cakes, Melaleuca cakes and fried rice. If you must eat this food, eat it for breakfast.
8. Eggs, milk, fish and shrimp, beef, chicken and bean products can all be eaten to avoid the shortage of protein, but cooking methods such as steaming, stewing, boiling and marinating should be adopted as far as possible to reduce the consumption of edible oil.
3, diet and weight loss misunderstanding
1. No breakfast (or lunch or dinner)
Breakfast is the most important thing in a day. After a night, my stomach was full. At this time, the body urgently needs nutrition. Skip breakfast and eat more at lunch.
Similarly, if you skip lunch and come home at night, you will grab food and stuff it in your mouth, which will add a great burden to your stomach at once.
2. Drink too much juice
Fruit juice does contain vitamins, but don't forget, fruit juice contains a lot of sugar and is extremely high in calories. Some cheap and low-quality brands of juice may also contain artificial colors and excessive artificial sugar.
So the healthiest choice is not to drink fruit juice, and eating fruit is more direct. Judith, a nutritionist, said that what scares her most is that the soda and juice we drink contain too much sugar. It's best to send them into space to get rid of them and give the earth a healthy eating environment.
3. Eat too many "healthy" snacks
It is ok to eat healthy snacks occasionally-like fruits or other foods with high nutritional content. But unhealthy foods such as potato chips and biscuits should be controlled. Greedy people are likely to eat biscuits and chips a day and consume more than 500 calories. So many calories will be consumed and it will take a long time to exercise.
4. Drink diet soda all day
Many people think that drinking diet soda is healthy. The fact is that you do consume less sugar and calories, but diet soda is not good for your health. Drinking soda drinks a lot of artificial flavors and pigments, and the best choice is to drink boiled water or tea.
5. Eat too much pasta at one time.
Pasta contains a lot of carbohydrates, but many people still eat it. If pasta is whole wheat, it is much healthier than white flour. But even so, you should eat it in moderation, because the carbohydrates in it will lead to a sudden boom in blood sugar concentration and an increase in insulin in the body. Many people eat three or four bowls at a time, but generally don't exceed one bowl.
6. Eat too much energy food and energy sports drinks.
Although energy food is advertised as healthy food by sellers in the market, and the price tag is higher than ordinary candy biscuits. It is true that very few of them have added nutrients, but most of them are high-calorie foods. Similarly, sports drinks also contain a lot of sugar, artificial colors and artificial flavors-unless you are a marathon runner, you really consume too many calories.
7. This diet contains no fat at all.
Not all fat is the enemy of mankind. In fact, fat is a necessity for the normal operation of the human body. Fat can also be divided into healthy and unhealthy. Generally speaking, fried food, margarine and other fats are unhealthy. The unsaturated fat contained in avocados, olive oil and fish is healthy, so you can eat more in your diet.
8. I have eaten a lot of "healthy" quick-frozen foods in my diet.
Many people go on a diet, so they choose convenient and quick frozen food. These foods can really provide some vegetables, protein and other nutrients for human body. But many of them are single in nutrition and generally contain preservatives and artificial preparations. And eating too much processed food will lead to the lack of cellulose and antioxidants in the human body.