After my analysis, these are basically healthy and feasible.
After millions of people in the United States imitated Dr. Atkins's "low-carbohydrate" diet, and even caused medical research to find that the short-term (half-year) weight loss effect is indeed better than the traditional "calorie-restricted, low-fat" diet, another diet, the South Beach diet, has now become the new favorite of the weight loss market. Even some media disclosed that former US President Bill Clinton also relied on this diet to get rid of fat.
Facing the hot topic of losing weight, whether we can follow up needs rational consideration. Arthur gaston, who proposed the Miami diet, is a cardiologist. Because he treated patients for many years and guided them with the low-fat diet of the American Heart Association (AHA), he still saw patients die one by one, so he decided to design his own diet for patients and put it into a set of experiences, which attracted some media reports in the United States. Last year, he even published a book and sold millions of copies.
High quality carbohydrate
Fiber-rich vegetables, beans, fruits with low glycemic index (low GI) and whole grains.
Bad refined, processed and low-fiber carbohydrates, such as white bread, white rice and baked cakes and biscuits.
Okay, fat and protein.
Lean meat, chicken breast, eggs, fish and shellfish, low-fat or skim dairy products, nuts, olive oil, etc.
Not good:
Fat pork, beef, shrimp, crab, whole milk products, etc.
Dr. gaston pointed out that the "bad" foods listed above are bad because they are digested quickly after entering the human body, which makes blood sugar rise rapidly and insulin is released, thus bringing sugar into cells and accumulating into fat. When you often eat "bad" carbohydrates that make blood sugar rise rapidly, it will always stimulate insulin secretion. In the long run, insulin will fail due to overwork, forming the so-called "insulin resistance", which makes the body store too much fat, which is the main cause of obesity. At the same time, "bad" carbohydrates can make people "addicted" because they make blood sugar rise and fall, make people feel hungry and always want to eat, leading to excessive intake of "good" and "bad" carbohydrates.
The focus of this diet is to carefully choose the types of carbohydrates and fats. This is very simple to say. Dr. gaston particularly emphasized that the criterion for distinguishing "good" and "bad" carbohydrates is based on the glycemic index (GI) of food. Simply put, "bad" carbohydrates will lead to a rapid rise in blood sugar (that is, high GI value); On the contrary, it is a "good" carbohydrate, and the blood sugar will rise slowly after eating it (GI value is low).
The first stage-2 weeks, if strictly observed, can be reduced by about 3 ~ 6 kilograms.
Eat three meals and three kinds of snacks every day. At this stage, you can't eat any starchy food such as rice and bread, and you can't eat any fruit, so as to quit the dependence of ordinary people on carbohydrates.
You can eat in limited quantities (★) but you can't eat (●).
★ Lean red meat, such as lean beef, chilled meat, lean pork, lean bacon, boiled ham, etc. Pork belly, viscera, chicken wings and legs, duck, goose and poultry processed products.
★ Skinned poultry meat, such as chicken breast, turkey breast and turkey bacon (up to 2 slices per day) ● All starches, including any kind of rice, bread, pasta, oatmeal, breakfast cereal,
Potatoes, baked snacks, biscuits, etc.
★ All kinds of fish and shellfish ● All kinds of fruits and juices.
★ Skim or low-fat cheese ● Full-fat cheese
★ Nuts (but peanut butter should be limited to no more than one tablespoon per day ● All dairy products, including ice cream, milk, soybean milk, yogurt, etc.
★ Most vegetables and beans, such as spinach, lettuce, cucumber, green cauliflower, etc. ● Some vegetables containing carbohydrates, such as carrots, corn, potatoes, sweet potatoes, beets, etc.
Cabbage, celery, etc
★ Tofu ● All alcoholic beverages
★ Eggs
★ All kinds of mushrooms and fungi
★ Olive oil and mustard rapeseed oil
★ Sugar substitute, sugar-free cocoa powder, sugar-free chocolate powder, etc. (The sugar substitute above does not exceed 75 calories per day)
★ Sugar-free coffee
The second stage-until the ideal weight is reduced.
After the first and second stages, I still eat three meals and three kinds of snacks every day. Of course, what I can eat in the first stage can also be eaten in this stage.
You can eat in limited quantities (★)
★ Fruits with low GI, such as apples, cherries, oranges, strawberries, blueberries, grapes, kiwis, grapefruit, peaches and pears.
★ Defatted or low-fat dairy products, such as defatted or low-fat milk, defatted or low-fat yogurt, soy milk, etc.
★ Whole grains, such as high-fiber breakfast cereal, high-fiber oatmeal (you can eat it without brewing), brown rice, whole-wheat pasta, whole-wheat bread, popcorn, whole-grain bagels, rye bread, etc.
★ Sweet potato
★ Bitter and sweet chocolate, semi-sweet chocolate
★ Red wine
Don't eat or eat at most occasionally (●)
White rice, toast made of white flour, bread, flour, rice cakes, tortillas, etc.
● Corn, carrots and potatoes
● Juice, canned fruit, bananas, pineapples, watermelons and raisins.
Honey, jam, ice cream
The third stage-keeping weight
Eat dinner three times a day and have a snack if you feel hungry.
Dr gaston emphasized that after the first two stages, you have learned to eat healthy food and avoid unhealthy food, which can be a way to maintain your life. If you get fat again, go back to the first stage and start this diet plan until you reach your ideal weight.
Tips
In all three stages, you need:
1. Drink 8 glasses of water every day (including sugar-free tea and coffee drinks).
Drink a cup of coffee or tea at most every day.
3. Take multivitamins and minerals every day.
second
Sugar milk
Use the rise of blood sugar and satiety to limit calorie intake.
Professor Takada Akira said that drinking a cup of sugar milk 15 30 minutes before meals can reduce weight, mainly by using the physiological mechanism of the brain. When human blood sugar drops, the feeding center of the brain sends out a message, and people will feel hungry and want to eat. Nutritionists say that when hunger rises, obese people eat fast, and the amount they eat is even 1.5 times that of the average person. If you can control the amount and speed of eating, it is not difficult to lose weight, and the combination of sugar and milk is the method of losing weight under this theory.
Basically, the collocation of granular milk can achieve the good effect of slimming and body shaping, which is basically related to reducing calorie intake. The slimming principle can be discussed from the following points.
First, the milk emptying speed is slow.
Nutritionists say that a cup of 240c.c milk has about 120 calories, which will emphasize the purpose of drinking before meals. The most important reason is that the emptying speed of milk in the stomach is slow, so when you eat formally, you will feel full and limit your calorie intake.
Weight loss jiapin
Second, sugar can raise blood sugar.
Eating sugar will raise blood sugar. When blood sugar rises, it will stimulate the satiety center, so it will send a message of "not hungry" and "full". Eating before meals can avoid taking in too many calories. Professor Takada Akira even suggested using white sugar as raw material in sugar milk diet, because refined white sugar can quickly release glucose for human body to absorb and make blood sugar rise faster.
Stable spirit
Third: calm the spirit and relieve anxiety.
Drinking granular milk can also make serotonin play a role in the body, relieve anxiety, relax tight muscles and make yourself feel happy and satisfied. When you are emotionally stable and healthy, losing weight will naturally get twice the result with half the effort.
Don't worry about the calories of sugar and milk, because it is used on the basis of controlling the total calories, so don't worry.
I tried it for two days and felt very good. Milk tastes less coquettish when it is sweetened. I really think that milk without melamine is worse now. .
It is best to rest for eight hours every day and go to bed at eleven o'clock, and it is best not to exceed twelve o'clock.
Running for half an hour in the morning is enough. You can continue if you have the energy, but half an hour is the standard. Jogging is recommended, that is, aerobic exercise. Running fast seems intense, and the effect of reducing fat is not as good as aerobic exercise. You can take a deep breath at any time while sitting, and exhale and inhale in yoga for five seconds each. Long-term persistence is also very effective.