1. chocolate bread: baked bread instead of chocolate bread: chocolate noodles contain fat 18g, which is 18 times more than baked bread. So people who lose weight should choose to eat low-fat bread.

2. Ice cream: Fruit juice ice cream instead of ice cream: There are many kinds of ice cream with different fat contents. People who lose weight should choose to eat low-fat ice cream, and fruit juice ice cream is the best choice. The seemingly beautiful ice cream contains the following obesity ingredients!

3. Broken nuts: Many people like to eat broken nuts on ice cream. In fact, nuts contain a lot of nutrients, including protein, vitamin E, iron, copper, zinc, manganese and cellulose, but there is really a lot of fat. Although most of its fat is unsaturated fat, which helps to reduce bad cholesterol in the blood, it is high in calories and easy to get fat if you eat too much.

4. Colored candy bars: Although colored candy bars and marshmallows have no fat, they have high sugar content. The nutritional value of sugar is very low, it only provides calories, and it is easy to get fat if you eat too much. 1 tablespoon colored candy contains 60 calories.

5. Chocolate chip: Chocolate chip contains 55% cocoa butter, 18% carbohydrate and 12% protein, which is definitely a high-fat food. Adding chocolate chips to ice cream will double the fat, sugar and calories.

6. Lamb chops: Fried pork chops are used instead of lamb chops: 100g Lamb chops contain 36g of fat, which is 6 times that of the same amount of pork chops.

7. Sausages: Hamburgers instead of grilled sausages: The fat hidden under the skin of each sausage is as high as 30 grams, while cheeseburgers only contain 13 grams of fat, and they are filled with salad vegetables, tomato slices, cheese and meat, which is more nutritious.

8. Peanut: A small cake sprinkled with salt instead of peanuts: Peanut is a popular snack, but it contains 50 grams of fat per 100 gram, which provides enough energy to meet the daily needs of dieters. So choose to eat low-fat or fat-free snacks, and the cupcakes sprinkled with salt particles contain almost no fat. Peanut is high in fat, but it contains unsaturated fat, which is good for the body. As long as you don't overdo it every day, about 20 peanuts won't get fat.

Two kinds of diet:

1, control staple food and restrict sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250-300 grams. The staple food is wheat, rice and some miscellaneous grains, but we must strictly limit our food intake and form the habit of eating seven or eight points. For foods that contain too much starch and are extremely sweet, such as sweet potato, potato, lotus root starch, jam, honey, candy, preserves, fruit juice sweets, etc., try to eat less or not.

Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

2. Edible fiber

Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more times, so the eating speed slows down, so that the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise.

Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.

3. Drink water or soup in moderation.

Drinking water is an indispensable demand in people's daily life. In summer, you can eat watermelon and tomato to quench your thirst, and watermelon juice and winter melon soup can also induce diuresis. Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.

Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.