1, eating fish helps to lose weight.
Fish is rich in nutrition, protein and unsaturated fatty acids, and the overall fat content is very low. Moreover, fish may have a certain effect on weight control.
A recent study shows that the intake of fish oil-rich food has little weight gain compared with lard-rich food, which has a better effect of maintaining weight. Today is Friday. Let's eat fish tonight!
Fish belongs to white meat. In our daily life, the fat content of common fish is usually less than 2g per100g of fish meat, while the fat content of sausage per100g is more than10g. Even the greasiest Norwegian salmon contains only half as many calories as pork chops.
Fish is also an important source of protein. Fish is easy to be absorbed by human body, and 100g fish can guarantee half of protein required by human body every day. Fish also provides vitamins a, d, e and so on. What the human body needs. Fish also contains a variety of unsaturated fatty acids, which can prevent the increase of blood viscosity, effectively prevent the occurrence of heart disease, and strengthen the brain and nerve tissue and the retina of the eyes. For pregnant women and babies, these fatty acids are even more indispensable.
Recently, a study from Sweden showed that eating fish oil rich in unsaturated fatty acids can help control weight and reduce fatty inflammation. How do researchers do it?
In this study, the researchers fed mice with lard (fat) and fish oil 1 1 week respectively, and found that the mice fed with lard gained 50% in about 3 weeks, while the mice fed with fish oil gained 20% in total until 1 1 week. Moreover, the study also found that mice that ate lard ate more, had higher digestion and absorption rate, higher fasting insulin and blood sugar levels, and their sensitivity to insulin was also impaired. This result shows that eating fish helps to control weight compared with eating pork, and perhaps eating more fish will not make people fat.
Then, the researchers collected the feces of mice that ate lard and fish oil 1 1 week, and transplanted the microorganisms in them into the intestines of mice treated with antibiotics (the microorganisms in the intestines have basically disappeared). This time, the two groups of mice were fed lard for another three weeks. Something amazing happened: this group of mice transplanted with intestinal microorganisms from mice that used to eat fish oil were slimmer than those that ate lard, even though they ate the same lard as the other group! This result shows that intestinal microorganisms are very important. Eating fish can affect intestinal microorganisms, maintain body balance and control weight.
The researchers also studied the effect of fish oil on intestinal microorganisms. It is found that the main microorganisms affected by fish oil group include lactic acid bacteria and Bifidobacterium, which account for a large proportion. These two kinds of bacteria are recognized as beneficial bacteria. Therefore, the researchers believe that eating more fish meat may increase the content of probiotics in the body.
Of course, this result also has some limitations, which only proves the function of a single nutrient, but does not indicate that eating fish has the same function, nor does it indicate what fish to eat, what method to eat and how much to eat. So this study can only be used as a reference. Moreover, the suggestion here should be to replace some red meat in the daily diet with fish, increase the consumption of fish and reduce the consumption of red meat.
2, slimming and weight loss coup
1, drink plenty of boiled water
A study in the American magazine Obesity found that drinking a glass of water before meals can reduce 2 kilograms in three months. In this study, 48 people aged 55-75 were divided into two groups. One group drank 500cc of water before meals. After three months, the drinking group lost 7 kg, while the drinking group lost only 5 kg. Moreover, the weight loss rate of the drinking water group is faster, and it only takes 5 weeks to lose 4 kilograms, while it takes 9 weeks for the drinking water group to achieve the same effect. Follow-up also found that the subjects who kept drinking water before meals not only did not gain weight again, but also lost weight again.
Drinking boiled water can maintain normal metabolism, eliminate waste and promote internal circulation. Many nutrients in food also need to be dissolved in water to be absorbed and utilized. However, modern people are used to drinking sugary drinks, and even have the myth that drinking drinks equals supplementing water, which not only easily leads to chronic diseases such as obesity, metabolic syndrome and pancreatic cancer, but also affects children's development.
Step 2 eat whole grains instead
Unrefined whole grains are rich in dietary fiber, which can increase satiety and help control weight. It is suggested that the staple food should be brown rice, or purple rice, whole oats and whole millet. And then add a lot of vegetables. It is suggested to choose fruits with low sweetness, such as apples, guavas, tomatoes and kiwis. For meat, it is recommended to eat fish with low fat content and peeled chicken breast.
3. Eat less processed food
For example, eat fresh meat instead of sausages and meatballs, and eat fresh fruits and vegetables instead of kimchi or fruit and vegetable juice. Processed food usually contains starch, seasonings and additives, and the ratio of oil, sugar and salt is high. In addition, when cooking, try to steam and boil water to avoid cooking methods with high oil, sugar and salt, such as frying, sweet and sour, and sauce explosion. Keep more natural nutrients and let the tip of your tongue feel the original flavor of food. www.foodwang.com
4, insist on eating breakfast
Be sure to eat breakfast to avoid the basal metabolic rate becoming lower, and the weight should be 7 or 8 minutes full to avoid overeating out of control. Don't eat for 3-4 hours before going to bed. In addition, if you watch less computer or TV when eating, and you are distracted when eating, thinking that you are not full and eat too much food, it is difficult to generate satiety information in your brain.
Extreme methods such as hunger, fasting, high protein, single food and meal replacement may not have a good slimming effect. Maintaining good diet and exercise habits is the longest way to control weight.