1, Copenhagen diet
Copenhagen diet, it is said that this recipe can only be eaten once a year. According to this Copenhagen diet, you can lose weight immediately; /kloc-resume normal diet after 0/3 days, and the weight will not rebound. As long as you search this cookbook with Google, you can find many netizens' experience reports. Many people wrote in their blogs that they persisted for 13 days and finally lost 8 ~ 10 kg. In the eyes of nutritionists, is this recipe reliable?
We invited a senior nutritionist to analyze this cookbook carefully. "Overall, this is an extremely low-calorie diet." It is to keep the food intake far below the calories consumed by the human body every day in order to achieve the effect of losing weight. She also reminded everyone: "This kind of slimming will have an effect, but it does not mean losing weight."
First of all, this low-calorie diet cannot provide the energy that normal people need every day. For example, in the early days of dieting, many netizens said in the experience report that they were "dizzy and weak, and they could only watch Korean dramas on the sofa for one day". By the end of the diet, even "the strength to screw the screws is gone." So there is no guarantee that it will work normally. And it is very likely that ordinary food will become more attractive because of dieting. Even after 13 days, after returning to normal diet, it is still possible to give up all your efforts because of overeating.
In addition, this Copenhagen cookbook lacks many essential nutrients, such as grains, dairy products and minerals. If you persist for more than two weeks, it is likely to cause weight loss problems. This is why the recipe specifically states that you can only eat it once a year.
More importantly, this diet is very demanding on food and it is difficult to really implement it. For example, fried steak and boiled spinach in this Copenhagen cookbook. It must be done at home in person, which is completely unsuitable for the life rhythm of office workers. However, if you follow the diet of Nott Nutrition Center, you don't need to be hungry every day, you just need to control the types of food and energy intake. It doesn't matter if you usually eat in the canteen or even need to socialize. I hope to lose weight by controlling diet, but I must have a professional dietitian to intervene and guide my diet.
Copenhagen diet
Day 1 day and day 8
Breakfast: black coffee with a piece of sugar.
Chinese food: 2 boiled eggs, tomatoes 1 piece, and boiled spinach. Dinner: On the 2nd and 9th day, a large steak (fried with a little olive oil and a little salt and pepper) and lettuce mixed with olive oil and lemon juice.
Breakfast: black coffee with a piece of sugar.
Chinese food: a large steak (fried with a little olive oil, with a little salt and pepper), lettuce mixed with olive oil and lemon juice dinner: a large ham and a large jar of natural yogurt.
Day 3 and 10
Breakfast: black coffee with a piece of sugar and a piece of bread.
Chinese food: boiled spinach, a tomato and a fruit.
Dinner: 2 boiled eggs on the 4th and 1 1 day, a slice of ham, lettuce mixed with olive oil and lemon juice.
Breakfast: black coffee with a piece of sugar.
Chinese food: a boiled egg, a big carrot cut raw, and a small amount of liquid cheese. Dinner: a can of fruit, a large can of natural yogurt.
Day 5 and 12
Breakfast: Chop a big carrot and eat it raw with a little lemon juice.
Chinese food: a large piece of fish (preferably cod, roasted or fried with a little olive oil) dinner: a large piece of steak (fried with a little olive oil and a little salt and pepper), lettuce mixed with olive oil and lemon juice, and boiled broccoli on the 6th and 13.
Breakfast: black coffee with a piece of sugar.
Chinese food: A large portion of chicken and lettuce mixed with olive oil and lemon juice. Dinner: 2 boiled eggs and a big carrot chopped and eaten raw.
2. Exercise to lose weight.
Myth 1: You can lose weight by exercising more?
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for several hours every day, you can lose weight by drinking one or two bottles of sweet drinks or eating more snacks. Therefore, in order to achieve a lasting weight loss effect, in addition to exercise, we must adjust our diet.
Myth 2: Is fasting exercise harmful to health?
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of liver sugar stored in the body, such as dizziness, fatigue and palpitation. It's not good for your health. However, Dr. Dunbar from Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., is helpful to lose weight before meals 1 to 2 hours (that is, on an empty stomach). This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health. In addition, experts also reminded that it is not suitable for running exercise within one hour after meals and one hour before going to bed.
Myth 3: Can you lose weight by jogging for 30 minutes every day?
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Experiments show that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to provide energy with liver sugar. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
Myth 4: Is there a whole or partial choice for exercise to lose weight?
Words such as "slim waist", "reduce buttocks" and "reduce abdomen" often appear in advertisements, so we begin to doubt whether local exercise can reduce local fat. First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after exercising for a period of time, the waistline of dieters is not necessarily much smaller, but their cheeks are thinner, which is why. As long as exercise consumes more calories than intake, it can lead to the reduction of body fat, not just a part.
Myth 5: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect?
Only continuous low-intensity aerobic exercise can consume excess fat. This is because muscle mainly uses oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is faster. If the intensity of exercise increases, the proportion of fat consumption only accounts for 15%. So doing some relaxing, long-term low-intensity exercise, or keeping the heart rate at 100 ~ 124 (times/minute), is most beneficial to lose weight. (Maximum human heart rate: maximum heart rate per minute MHR = "205-0.5x age ")