1, the reason why eating less and exercising more is still fat
(1) A high-salt diet can lead to obesity.
Too much salt in the body will change the body's "habit" of producing and metabolizing fat. Studies have shown that a high-salt diet can promote insulin secretion, and excessive insulin will make your body think that the current sugar reserve is insufficient. In this way, the body will continue to store sugar according to the instructions of insulin, and these excess sugar will be converted into fat by the body and collected. Simply put, the higher the insulin in the body, the more fat stored in the body, and the weight will increase.
What's more, salt will stimulate the secretion of dopamine in the brain, thus affecting the nerve transmission in the "pleasure center" of our brain, and you will feel very happy. You may also have the experience that salty food always makes people want to eat more. To some extent, salty food is just like nicotine in cigarettes and ethanol in wine, which always makes you want to stop. So high-salt food will make you eat more salt, and more salt means hoarding more fat.
At the same time, high salt will make water stay in the body too much and dilute the concentration of salt. If water is not excreted and accumulates in the body, it will cause "edema". Some people try to lose weight by sweating or diuresis, but in fact they only temporarily eliminate edema, so it is difficult to lose fat fundamentally. As for many advertising methods to lose weight quickly, they also achieve the purpose of losing weight by reducing water. Due to excessive salt intake, the weight will soon return to its original level.
2. Precautions for diet to lose weight
(1) Eat less salty food.
In addition to eating less salt, fat girls should eat less salty food and keep a low-salt diet. The main influence of salt on human health is "sodium". For example, monosodium glutamate contains sodium glutamate and baking soda is sodium bicarbonate, which can increase the content of sodium in human body. The salt content of soy sauce is about 18%, and the salt content of pickled food is above 8%. Seafood itself contains a lot of salt. Therefore, obese people should eat less pickled food, barbecue food, soy sauce, canned food, snacks and other foods.
(2) Salt restriction: two people 1 day should be less than 1 mineral water bottle cap.
The salt limit should have an intuitive judgment index, and the salt intake per person per day is limited to less than 6 grams, which is difficult for ordinary people to understand and master. In some developed cities, it is convenient for ordinary people to master the daily salt consumption by distributing salt spoons, while in underdeveloped areas, it is temporarily impossible to make salt spoons, which can be measured by the caps of ordinary mineral water bottles. We use a balance to make accurate measurements. The salt content of bottle caps filled with mineral water bottles is 12g, which is exactly the salt limit for two people a day. In addition to sodium, other foods also contain hidden salt. Therefore, when calculating the daily salt amount, it should be reduced according to the types and intake of the above foods.
(3) Potash-containing vegetables contribute to sodium excretion.
Most foods contain potassium, but vegetables and fruits are the best sources, especially brightly colored fruits. For the general population, about 2 grams of potassium should be consumed every day. Eat no less than 8 green leafy vegetables and 2 ~ 4 fruits every day. Nuts, beans, lean meat, kelp, fungus, mushrooms and laver are all foods with high potassium content, and fruits such as bananas, oranges, oranges and persimmons are also fruits and vegetables with high potassium content. Eating more can not only excrete sodium, but also prevent hypertension.
3. Skills of reducing salt intake in diet
(1) Add salt when vegetables are almost ripe. Some people are used to adding salt when the dishes are just cooked, saying that it is for the taste. Don't you know this cooking habit unconsciously increases the amount of salt? When the dish is almost cooked, put the right amount of salt, which can limit the salt and improve the taste.
(2) Improve cooking conditioning. Try to use sour condiments such as vinegar or lemon juice instead of salt and soy sauce. This method can also improve the taste of food and make it more delicious.
(3) Don't put salt in all the dishes. If you want to make three dishes and one soup for a meal, you can make soup without salt, because the salt content of the other three dishes is enough to improve the taste. If you must put salt in the soup, don't drink it, because a lot of salt will gather in the soup.
(4) Eat more delicious vegetables. Onions, green peppers, tomatoes and carrots have their own flavors, which can improve the taste of dishes and reduce the consumption of salt.
(5) Use natural cooking methods. Cooking methods are often steamed, roasted and boiled, which can not only enjoy the natural taste of food, but also reduce the amount of salt.
(6) Most processed foods have high salt content and should not be eaten more. Before eating, rinse or dilute with boiling water as much as possible.