One day I met a heavy lady and told me all her troubles. It turns out that this lady was loved by her family since she was a child. In order to make her strong, grandparents bombarded her with all kinds of delicious food, and provided all kinds of snacks in addition to the three meals. She didn't live up to expectations and ate a lot. In this way, when she was 18 years old, she was 165 and weighed 130 kg. From the back, she looks like a middle-aged woman.

This is an era when girls are in full bloom, but she can't put on beautiful clothes. So I made up my mind to lose weight, and all kinds of weight loss training camps and weight loss institutions tried them one by one. I was dizzy for several months, and I really lost weight obviously, but once I returned to a normal diet, even though I ate a lot less than before, my weight still rebounded wildly. The final result of losing weight is that her weight has increased to 150 kg.

Then, she tried all kinds of diet pills. Stimulating the central nervous system to suppress appetite, promoting intestinal movement to reduce digestion and absorption, and inhibiting oil digestion have all been tried. The first medicine made her feel flustered, insomnia and thirsty, and the second medicine made her diarrhea and weak legs. The third medicine is basically ineffective because she is afraid to eat any high-fat food. This medicine has no effect on the absorption of food except oil. Although the first two drugs lost a few pounds in a short period of time, they could not be taken for a long time because of the harm to the body, and rebounded immediately after stopping the drug.

Since then, the lady has tried various methods such as vegetable slimming soup, apple meal, rice, fruit and vegetable juice, but after a few days of hunger, her weight has not changed significantly, but she will rebound after resuming her diet. In this way, the weight continues to soar to more than 160 kg.

I have heard too many stories about losing weight and getting fatter. I asked: so many ways to lose weight have failed. If there is a new way to lose weight now, will you try it again? Almost everyone gave the same answer: I will, if it helps. ...

All I have left is a sigh. These ladies have treated themselves as slimming mice for more than ten years and have been deceived by various wrong methods. They spent a lot of money and suffered a lot, but they still didn't get lost.

Why are you getting fatter after being hungry and taking diet pills? This is because they damage the metabolic function of the body and reduce the basal metabolic rate. These wrong weight-loss measures make the human body's digestion and absorption ability worse, and the physical quality is getting lower and lower. The energy of the food you eat does not become full of vitality, but is immediately stored and converted into fat.

Normal people will keep their weight basically stable. Although there may be fluctuations of several kilograms within one year, they are all within the normal range and there will be no rapid increase or decrease. Eating a balanced diet will not change your appetite much. Even if you eat more or less for a day or two occasionally, it won't change much for a while. Excluding obesity caused by drugs and diseases, fundamentally speaking, severe obesity is not a misunderstood "overnutrition" at all, but a manifestation of malnutrition and metabolic disorder.

I said: in fact, there is not much contradiction between controlling weight and eating enough nutrition. If you want to eat more without getting fat, the key is to improve the "nutritional density" of food, that is, the nutritional content of food per unit calorie. Eating this kind of food can achieve sufficient nutrition, but the calories do not increase or even decrease.

The ladies asked with interest: which food has low nutritional density and which is higher?

I explained that the foods most likely to promote obesity are mostly 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, as well as fried foods such as fried dough sticks and twisted dough sticks, as well as sweet drinks and cold drinks. In addition, too much cooking oil is also an important fattening factor.

For example, during weight loss, you should eat about 50-70 grams of grain (raw weight) per meal. According to 50 grams, 50 grams of flour can be made into 75 grams of fried dough sticks, the calorie value is 29 1 kcal, and the vitamin B 1 content is 0.01; If you choose 50 grams of millet porridge (with 6 times of water), you can make 350 grams of concentrated millet porridge (nearly two bowls), the calorie value is 180 calories, and the vitamin B 1 content is 0.26 (calculated by 20% cooking loss). What if it is calculated according to the same 1000 kcal? The nutritional density of vitamin B 1 in fried dough sticks is 0.0/kloc-0 /×1000/291= 0.03, and that of millet porridge is 0.26×1000/180 =/kloc-. The difference between them is 48 times!

Why is the difference so big? First of all, when you make fried dough sticks, you will inhale a lot of frying oil. The nutritional density of oil is extremely low. It only has the power to make people fat, but it contains almost no nutrients needed by the human body. In addition to cooking oil, sugar, refined white starch, dextrin and other food ingredients are the same, which will only make people fat and have no other benefits. Secondly, the processing accuracy of ingredients is different. Fried dough sticks are made of white flour. When wheat grains are processed into white flour, only about 20% of vitamin B 1 in wheat grains is retained. However, millet belongs to the whole grain and has not been finely ground, and the vitamin 100% in the grain is retained. In addition, frying cooking will cause a lot of loss of vitamins. For example, the loss rate of vitamin B 1 can be as high as 80% or more, while the loss of porridge is only about 20%.

The normal operation of the human body must be guaranteed by the supply of dozens of nutrients, just like a car can't start without gasoline and lubricating oil. 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. Finally, due to the lack of vitamins and minerals needed for fat catabolism, your body even lost the "power" to lose weight. How can we achieve the goal of long-term slimming?

How can we easily arrange three meals with high nutritional density?

First of all, food should be classified. Don't think about what you can't eat, first understand what you must eat. Then in each category, choose the product with the highest nutritional density, and stay away from products with more oil, sugar, dextrin and refined starch.

Staple food, including whole grains, miscellaneous beans, potatoes and so on. , as well as fast food such as breakfast cereal, oatmeal and miscellaneous grains powder, at least 150g (dry weight) should be guaranteed every day. 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.

All kinds of vegetables are 500- 1000 grams per day, about half of which are dark green vegetables, and attention should be paid to cooking methods with less oil. 250-500 grams of fruit a day, choose more kinds to chew and eat. Pay attention to limit varieties with particularly high sugar content, such as litchi, longan, fresh dates and grapes.

Meat/fish 50- 100g per day. Try to choose low-fat varieties, do not fry, and reduce cooking oil. Remove the oil slick when cooking soup and stew. Half a piece of tofu, 1 egg. Milk or yogurt 1-2 cups, and the second cup should be a low-fat product.

The ladies were shocked when they heard this: We can eat staple food and meat, eggs and milk … This is more than what we eat now! I thought you had to be hungry to lose weight!

I said, aren't you pregnant? Don't pursue rapid weight loss during pregnancy. Be sure to eat enough food to improve the nutritional density. Maybe it will be a little fatter at first, and then it will stabilize soon. Patience for a month or two. After the nutrition is supplemented and the physical quality is better, you can see the continuous weight loss in the later period. For the sake of future children, we must eliminate impetuous mentality and never do short-term behavior to the body again.

Finally, I would like to remind you that in addition to changing your diet, you should not forget to exercise for more than 40 minutes every day! Fat people have a heavy burden on their knees and are not suitable for running at first. Start with brisk walking and mat exercise. When the weight gradually drops to the range that the knee joint can bear, you can increase jogging again. At that time, you will really feel that you are light and in control!