Compared with people who eat less yogurt cakes, people who eat three servings a day lose 32% more weight and 665,438+0% more fat after 65,438+02 weeks. This is because calcium and other ingredients in yogurt food can increase the number of enzymes that stimulate fat decomposition. Therefore, some dairy products, such as low-fat yogurt and skim milk, are the best foods to lose weight.
Heat budget
You can calculate how many calories you should absorb on snacks between meals according to the following formula: multiply your weight (pounds) by 14, and subtract the calories contained in three meals a day, and the remaining number is the calorie value of snacks that can be supplemented that day.
In addition, another way of eating can be adopted, that is, the law of 100 calories per hour. In other words, a 400-kcal lunch lasts for 4 hours, during which no snacks can be eaten.
If you have such a lunch at noon, you should eat it at 4 pm. If dinner is set at 6: 00 pm, the calories contained in snacks should not exceed 200 kilocalories.
3. Make up for the lack of nutrition by adding meals
If you suspect that your diet lacks all kinds of essential nutrients, you can make up for it by adding meals. Solving this kind of problem is simple. For example, as long as you drink a box of 227 ml yogurt or a cup of skim milk, you can meet the daily demand for protein and calcium.
Fortified grain is a good source of folic acid and iron; Fresh fruits and vegetables are rich in vitamins, antioxidants and cellulose. In addition, nuts contain a lot of protein.
Cellulose and other essential nutrients, such as magnesium, potassium and folic acid. Eating nuts regularly is not only beneficial to heart health, but also can control weight and help to lose weight.
Eliminate indigestible food.
If you want to find some food that can provide energy continuously during exercise or make you energetic at work, then you should give up starch and low-cellulose food.
In order to obtain continuous energy supply, a compound diet consisting of protein, carbohydrate and fat should be the main diet, because the dietary components of this structure will take a long time to pass through the digestive tract, so it is not easy to make people feel hungry.
5. Eat before exercise 1 hour.
Generally speaking, the diet before exercise should include 26 carbohydrates and 65,438+0/3 protein and fat. The specific food intake depends on the amount of exercise. If you do 45 minutes of aerobic exercise and 20 minutes of strength exercise every time, you will consume more than 500 kilocalories.
1 cup of yogurt 100 calories is not enough, so it needs to be increased to 250 to 3 calories. Snacks and snacks suitable for pre-exercise include: wheat or tortillas coated with peanut butter or jelly, a fruit and a packet of instant oatmeal.
6. Add meals within 20 minutes after exercise
Fitness exercises can get energy from glycogen stored in muscles and liver. In order to make up this deficit, it needs to consume 200 kilocalories of food. Therefore, choose foods containing carbohydrates and protein after exercise, such as 1 cup of low-fat chocolate milk, 1 apple or half a turkey sandwich.
7. Choose your food carefully
Even "healthy" food will make you fat. Therefore, when buying food, we should carefully look at the ingredients and make a wise choice after comparison.
8. let cellulose show its talents
In the daily diet, increasing the intake of cellulose is to suppress appetite. A wonderful strategy to control weight, in fact, most people only consume 15 mg of cellulose every day (at least 25 mg per day).
Therefore, if you want to lose weight, you must increase the intake level of cellulose. The method is also very simple, that is, eat more fruits, vegetables, popcorn, nuts and whole grains.
9. Give priority to low-calorie foods.
Replace all kinds of baked goods with low-calorie foods, so that you can eat more, and these foods will occupy more space in your stomach, thus making you feel full after meals. Therefore, if you want to lose weight, you should look for foods rich in water and cellulose, such as oranges, pears and various salads and vegetables. In addition, when mixing salad, you can use broth as the base material, which can satisfy your appetite and add flavor.
10. Use psychological tactics
The bigger the food, the more full people feel. Therefore, experts suggest that dieters often eat a lot of food (such as soft cakes). ), because a large volume of food is easy to leave a deep impression on the brain, it will think that it has eaten a lot, thus giving an order to stop eating.
1 1. Average daily heat distribution.
Except for three meals a day, people who eat snacks between meals have significantly lower cholesterol levels than those who don't eat snacks. Increasing the number of meals can stabilize insulin levels, so that when the body breaks down and digests food, it will reduce the production of cholesterol.
However, the most critical issue is to control the food intake so as not to increase the total calories. In other words, the amount of food to be consumed every day is distributed in equal time.
For example, eat a banana as a snack between breakfast and lunch, so as to get rid of the habit of eating bananas for breakfast, eat half a sandwich for lunch and save the other half for the afternoon, and so on. This is the so-called dietary principle of eating less and eating more meals.