1, the principle of eating not fat
Choose foods with high nutritional density and stay away from foods with low nutritional density. Most of the foods that can easily promote obesity are processed foods with low nutritional value or high-fat cooking foods, such as biscuits, snacks, potato chips, crispy rice, egg tarts, pies and other snacks, fried foods such as fried dough sticks and twisted dough sticks, and sweet drinks and cold drinks.
It is also a diet with limited calories. If you choose a food with high nutritional density, you can get the most nutrition from the limited food calories, so that you can lose weight without harming your health. On the other hand, if the choice is wrong, it will cause serious malnutrition and eventually lead to obesity because of the lack of vitamins and minerals needed for fat catabolism.
2. How to eat staple food without getting fat?
Staple food, including whole grains, miscellaneous beans, potatoes and so on. , including breakfast cereals, oatmeal, miscellaneous grains powder and other fast food, with a daily minimum of 150g (dry weight), which is necessary to maintain the normal function of the body.
3. How to eat fruits and vegetables without getting fat?
All kinds of vegetables are 500- 1000 grams per day, about half of which should be dark green vegetables, and pay attention to cooking methods with less oil.
Fruit is 250-500g per day. Choose more types that need to be chewed and full, because chewing the same quality of fruit and juice can ensure that you consume much less sugar. Pay attention to limit varieties with particularly high sugar content, such as litchi, longan, fresh dates and grapes.
4. How can meat not get fat?
When you lose weight, you should control the intake of carbohydrates and oils, but remember to take enough protein to maintain normal metabolism. There are many ways to get protein. Compared with eating red meat such as pork and beef, chicken, fish, bean products and eggs are more ideal choices. These foods are low in cholesterol and help reduce daily calorie intake. Meat/fish 50- 100g per day. Try to choose low-fat varieties, don't fry, and reduce cooking oil.
5. Why don't you get fat when eating snacks?
On weekends, people spend the longest time sitting in front of the TV, and it is easiest to eat snacks while watching TV and unconsciously eat some extra food items to increase calories. What snacks won't make you fat? It's better to put less snacks on the coffee table. Even if you want to eat a little, it is best not to eat high-calorie snacks such as desserts and peanuts. You can eat less sunflower seeds and plum blossoms.
6. Don't drink too much tea.
Try not to drink sweet drinks, packaged juice and beer. These drinks are high in calories and will turn into fat, so be careful. Chaze, on the other hand, has no such worries. Proper and some hot tea can also help to lose weight.
Step 7 change the way you cook
Although food made by frying can arouse people's appetite, it is extremely high in calories, so it is advisable to cook food by frying and stewing, such as replacing fried eggs with scrambled eggs or boiled eggs every morning, so that you can eat a lot less fat; You can't put oil, sugar or salt in the staple food. It is suggested that coarse cereals be boiled into thick porridge, which is large in size, easy to control food intake and full of satiety.
8. Pay attention to your diet.
Eating less and eating more meals is a good way to lose weight, especially in winter. You can choose fruits, low-calorie drinks or some nuts containing dietary fiber to add meals, so that the body will not enter a state of sugar hunger, but also promote metabolism, and the possibility of hoarding fat will be reduced.
Eat a hearty breakfast and reduce the intake of other meals. It is best to eat low-calorie food before meals, such as fruit or vegetable salad, which is good for suppressing appetite. You can also drink a glass of water 20 minutes before meals, which can also increase satiety and accelerate gastrointestinal peristalsis, which is helpful for slimming and improving constipation.