* * The harm of conjugated linoleic acid
As far as medical research is concerned, linoleic acid is harmless and can be used normally. And taking it has many benefits.
The weight-reducing effect of conjugated linoleic acid
Recently, more and more clinical research reports have proved the excellent performance of CLA in weight control, because most people only focus on reducing "weight" rather than "fat", which means that the proportion of body fat does not necessarily change. If people who lose weight can use CLA together, they can effectively reduce the ratio of adipose tissue to lean tissue, really reduce fat and increase the ratio of lean meat. The advantage of this is that the more lean meat, the more metabolism in the body. In addition, clinically, it is found that dieters who take CLA have higher emotional stability, can persistently carry out weight loss plans, and have better sleep and mental state. Some research reports point out that CLA can avoid the yoyo symptoms of dieters, so that dieters will not fall into a vicious circle of losing weight and rebounding and then losing weight. At present, conjugated linoleic acid has been added to some diet foods, which is a natural diet product.
Little knowledge of losing weight
Lifestyle changes
First of all, we should control the diet, limit the total energy intake to 1000- 1500kcal/ day, and reduce the fat intake, which should account for 25%-35% of the total energy, and the diet is rich in fruits, vegetables and dietary fiber; Lean meat and vegetable protein are used as sources of protein. There should be enough high-quality protein in the diet to lose weight. In addition to the necessary nutrition, it is also necessary to supplement the necessary vitamins, minerals and adequate water. We should also change our eating habits and chew slowly when eating, which can slow down the absorption of nutrients and control energy intake. The goal of diet control is to control the monthly weight loss at about 0.5 ~ 1 kg, and lose 7-8% in 6 months. Obese patients had better make a strict diet plan under the guidance of a special dietitian.
During exercise, the utilization of fatty acids and glucose in muscle tissue is greatly increased, so that excess sugar can only be used for energy supply, but not converted into fat storage. At the same time, with the increase of energy consumption, the stored adipose tissue is "mobilized" to burn for energy, and the adipose cells in the body shrink, thus reducing the formation and accumulation of fat. This can achieve the purpose of losing weight. Weight loss exercise should emphasize scientificity, rationality and individualization, and master the appropriate amount and degree of exercise according to its own characteristics.
What to eat to lose weight?
tomato
One of the most troublesome things to lose weight is calories. Tomatoes, because of their low calories and strong satiety, are deeply loved by slimming people.
It is rich in potassium, which helps to excrete sodium. In addition, heating can improve the absorption of lycopene, an anticancer substance.
Cocoa bean chips
Cocoa beans, known as "the fruit of God", were 100% cocoa before making chocolate. Food is rich in fiber, which helps to relieve constipation. In addition, the antioxidant catechin is 60 times that of green tea, which can effectively prevent aging and decompose body fat and vascular neutral fat.
Eating in warm water tastes mellow. Chewing directly is slightly bitter and crunchy. However, excessive caffeine intake may lead to insomnia, so it is recommended not to eat more than two teaspoons a day.