1, how to eat healthily and lose weight
The first principle of diet: reasonable collocation
If you want to reduce your food intake while maintaining abundant energy, you need to reasonably match your daily food, so that the ratio of protein, healthy fat and carbohydrate can reach the best 2: 3: 5. Like Gwyneth Paltrow, a new Hollywood nutrition master, you can arrange the ingredients for the whole day as soon as you get up every day, and line them up on the dining table for the most reasonable collocation. In addition, nutrition experts also remind you that all these ingredients are best non-processed foods, such as grains, beans, starch and vegetables, because these foods are the main energy sources of the human body.
The second dietary principle: eat 7 minutes full every meal.
If you want to go on a diet to lose weight, but you don't want to hurt your health, then eat a normal diet, and only eat 7 points full every meal, which is not only beneficial to your health, but also can slowly reduce your appetite, so that you can slowly control your appetite and prevent excessive calorie intake. Some people always stop eating until they are full, which is not only difficult to digest, but also leads to an increasing appetite. At that time, it was even more difficult to lose weight. Some people are hungry for a full meal in order to go on a diet, which is easy to cause stomach problems. So three meals should be regular. When you are 7 minutes full, you can leave the table and slowly control your appetite.
The third dietary principle: eat large portions in small portions.
In fact, there is a certain relationship between people's food intake and the size of tableware. If the tableware is too big, you will eat more food. If you eat as much as before, but change to small tableware, people will stop eating too much because of psychological effects, so they can reduce their appetite.
The fourth dietary principle: don't let your appetite increase greatly.
Some people go on a diet for a long time, which leads to a great increase in appetite and a rise in weight instead of falling. If you want to control your appetite, you have to take your time. If you are too anxious, eating only a little food a day will greatly increase your appetite, and there may be problems such as menstrual disorders and amenorrhea, so it will not be worth the candle.
The fifth dietary principle: choose foods with less calories.
If you want to lose weight, the food you choose should not only increase your satiety, but also be too high in calories. Vegetables, coarse grains, beans, potatoes and other foods are not only low in calories, but also very high in nutritional value. They can also increase people's satiety and prevent excessive energy intake, which is beneficial to weight loss and human health.
The sixth dietary principle: slow down the eating speed.
Slowing down the speed of eating will also reduce people's appetite. If you eat too fast, you will unconsciously eat too much food. But if you eat slowly, you will feel that you have eaten a lot and feel full because of psychological effects. And if you chew slowly, it can also help us digest and reduce the burden on the gastrointestinal tract.
The seventh dietary principle: supplement vitamins in time.
Girls who go on a diet to lose weight should know that when the body is in a state of malnutrition, fat will not burn. Burning body fat requires a lot of nutrients. Among them, vitamins must be supplemented. When dieting, with the reduction of carbohydrates, we must ensure the intake of nutrients, so as to ensure that the body burns fat. Therefore, your daily menu should include foods rich in vitamins such as milk, peanuts, poultry and green leafy vegetables.
2, the misunderstanding of dieting to lose weight
Myth 1: Go on a diet and eat a meal replacement bag.
Patient crisis: gastric cancer
The media once reported that a 2 1 year-old girl had stomach cancer. Although it sounds strange, the culprit is repeated weight loss: in order to lose weight quickly, she once only ate bananas or even drank white water every day, and finally lost weight after a hellish weight loss, but she was always hungry and couldn't help but overeat, and began to fall into a vicious circle of dieting and overeating. After a while, her stomach finally protested. Yolanda, a 34-year-old gourmet who died of stomach cancer a few years ago, summed up the reasons for his physical damage: "I didn't take good care of my stomach, my diet was extremely irregular, I was so hungry that I often went on a diet to lose weight. After repeated tossing, my stomach became the weakest organ in my body. "
Health reminder: Dieting and revenge will come in 10 years.
The study found that if you start dieting and lose weight at the age of 25, your health will be damaged after 10 years. Dieting makes only a little food reach the stomach, and the running ability and endurance of the stomach will gradually decline. At the same time, the stomach has to endure the torture of excessive gastric acid soaking. In the long run, the probability of suffering from stomach diseases will greatly increase.
Myth 2: Vomiting, strenuous exercise and taking diet pills.
Patient crisis: anorexia nervosa
Fennie Yuen, a Hong Kong artist, suffered from anorexia because of losing weight. She hasn't eaten for days and doesn't feel anything. Her weight once dropped to 3 1kg. She once told the media that suffering from anorexia made her feel world-weary. Dr. Chen Jue, from the Department of Psychosomatic Medicine of Shanghai Mental Health Center, conducted a special study on 54 cases of anorexia. It was found that 88.9% of anorexia nervosa patients were women, and "fear of obesity" ranked first, accounting for 77.8%. There are many ways for anorexia nervosa patients to lose weight, such as avoiding food that leads to obesity, excessive exercise, defecation and vomiting. The terrible thing about anorexia nervosa is that once you get this disease, it is very difficult to cure it yourself.
Health reminder: go on a diet, reduce quantity without reducing quality.
Even if you want to lose weight, you should eat three meals, properly control staple food and meat, and step by step. It is suggested that fruits and vegetables should not be reduced and milk should not be reduced. Milk has a high calcium content, which is very important for women.
Myth 3: Eat only apples for three meals.
Patient crisis: malnutrition
Eating only fruits, vegetables or bananas without meat and staple food is effective, but there are many dangers in the long run: because our body's energy mainly comes from fat, carbohydrates and protein, if we don't eat meat and staple food at all, protein, fat and carbohydrate will be seriously insufficient, and energy intake will be greatly reduced, thus greatly increasing the incidence of malnutrition, anemia and osteoporosis, thus affecting various functions of the body and damaging health. Diet pills can reduce the absorption of body fat, but also affect the absorption of various vitamins and fatty acids, and also lead to the lack of nutrients.
Health reminder: weight fluctuation and poor resistance.
The American Cancer Research Center has conducted a questionnaire survey on more than 100 overweight healthy women, and 3/4 of them have repeatedly lost weight, each time losing more than 4.5 kilograms. When testing their natural killer cells, it was found that the number of natural killer cells in the human body with the most weight recovery (more than 5 times) was the least, while the number of natural killer cells in the human body with a constant weight for several years was the most.