① All kinds of coarse grains are best matched with flour and rice. For example, black rice, purple rice, coix seed, oats, quinoa, red lentils, mung beans and so on. They are all served with white rice (less white rice), and pasta is the same.
Coarse grains are nutritious and full, which can effectively slow down the gastric emptying speed, but the taste is not good and the stomach needs to adapt, so it is matched with white rice and white flour.
Starch food is used to replace and match staple food. Such as sweet potato, purple potato, corn, potato, pumpkin, yam, lotus root, chestnut, water chestnut and so on.
The best choice for meat
Fish, shrimp, chicken breast, beef, mutton, eggs; In addition, you can also choose lean meat such as chicken and duck tenderloin, but it is best to eat without skin and try not to eat fat.
Cooking methods should also be light. Braised pork, sweet and sour pork, fried pork and other oils are too high, and there is oil in the meat. Do not exceed the standard.
Most fast foods have high carbon content, such as quick-frozen jiaozi, cake shops, steamed bread and so on. But it's okay to try once in a while. It's much better than eating street snacks and snacks with high sugar and oil, as long as you don't eat them at both ends every three days.
Eating too much healthy food will make you fat. What you eat is very important, and how much you eat is more important!
When it comes to losing weight, many friends are bent on eating as much as possible, but it is best not to get fat easily. But nothing is easy in the world. If you really want to lose weight, you must be prepared to eat less. After all, what you need to lose weight is that you consume less calories than you consume, and the energy reaches a negative balance. Only when you are hungry can you use fat to lose weight. This is especially true for staple food, meat and fast food. These foods contain a certain amount of fat, sugar and a lot of calories. No matter what you eat, you should worry about getting fat.
The staple food is our most basic food. We can't completely abandon the staple food. What we get from staple food is glucose energy, which enables us to metabolize and exercise smoothly. Of course, if glucose is insufficient, we will increase the energy supply ratio of fat and protein, which seems to have the taste of losing weight. However, if the staple food is completely abandoned, and the fat and protein with low energy supply efficiency cannot shoulder the heavy responsibility, I am afraid that dizziness, fatigue, inattention and hypoglycemia will often occur. However, when we lose weight, we can appropriately reduce the intake of staple food. For example, if we usually want to eat a full bowl, we will eat half a bowl. Usually, if you want to add a bowl, just eat a bowl. When glucose resources decrease, the body will be more inclined to consume more fat to gain energy, which is beneficial to lose weight.
When eating staple food, you can choose staple food with more crude fiber and strong satiety. The white rice and white steamed bread noodles we eat every day actually belong to flour and rice. They digest and absorb quickly, feel poor satiety, and their blood sugar rises rapidly after meals, which is not conducive to losing weight. Therefore, we can choose to mix some coarse grains and miscellaneous beans, or use potatoes rich in dietary fiber instead of staple food, and the proportion of starch in coarse grains is less. This can not only improve satiety, but also help to stabilize blood sugar and enrich food diversity. It is suggested that a small bowl of staple food is enough for a meal, about 100 ~ 200 g, and pay attention to the thickness.
Meat is also a hard food for dieters. Many friends give up meat completely as soon as they lose weight. In fact, eating meat properly will not affect weight loss. Long-term lack of animal food intake may also lead to anemia, insufficient intake of protein and various nutritional deficiency symptoms. Recommend 45~70g meat every day, and friends who lose weight can reduce it to about 50g. Choose lean meat, avoid eating too much fat and pork belly, and use fish, shrimp and poultry meat instead of livestock meat.
Fast food depends on the situation, such as sandwiches, rice balls and other foods can be vegetarian. Vegetarian food should choose a suitable nutritional ratio, and it is best to mix carbohydrates, vegetables, meat or eggs. Try to keep the ingredients as light as possible, and don't choose oily and slippery vegetarian food. Of course, the most taboo for us to eat vegetarian food is to add a lot of additives. For example, refined sugar is not good for losing weight. You can look at the nutrition label when you buy it. If all kinds of sugar are added, be patient.
There is no shortcut to lose weight. The most important thing is perseverance. As long as you can persist for a long time, you will succeed. In fact, as long as you keep a light diet, eat less out, get together more, eat at home, be seven points full and not overeat, and eat less 1/3~ 1/4 every meal for a period of time, you can actually lose weight.
Hello, I'm glad to answer this question for you. I'm Peng Xie, Sepp's fitness instructor.
If you want to lose weight, you still have to control the total calories. If you consume less than you consume, you will lose weight. So, what is the recommended intake? It is suggested to supplement 20-30 kilocalories per kilogram of body weight, which can be calculated by the target body weight, generally 5- 10 kg. Calculate the total amount before choosing food.
Staple food, you can choose sweet potato, corn, cereal, beans, apples, pears, oranges and so on. Because these foods are carbohydrates, low GI and rich in dietary fiber. This kind of staple food has slow absorption, strong satiety and long energy supply time, which can reduce calorie intake.
For meat, try to choose lean meat. It can be lean beef, lean chicken, fish, shrimp, etc. The fat of lean broilers and lean beef is about 5%, and the overall fat is not high. The fat content of lean fish is about 3%, which is rich in high-quality fat and protein.
Try not to choose fast food, it is better to eat natural food.
Choosing good food and cooperating with exercise will certainly achieve good results.
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Scientifically control the consumption of staple food and meat fast food, so you don't have to worry about getting fat! (Thanks to Wukong's invitation)
During weight loss, what you eat is really important, but how much you eat and how you eat are more important! So as long as you control your food intake, pay attention to your eating style, better develop your eating habits, and occasionally eat some foods that are not conducive to weight loss.
Earlier, I introduced low-fat and low-carbon weight loss. To sum up, I should eat less refined rice and flour, reduce the intake of carbohydrates and eat more healthy oils. Below I send out some foods that can be safely eaten and eaten as little as possible for your reference.
Chicken breast, I think, and the main diet can't eat soy sauce, cooking wine and sugar.
First of all, we should try our best to meet the necessary conditions for losing weight, that is, the calories we consume every day should be less than the calories we consume, and we should eat as little calories as possible, so as to feel full and avoid us from choosing extra calories because of hunger; Try to choose foods that are low in fat and calories, but rich in nutrients, ensure balanced nutrition, and avoid eating too much foods that are high in sugar, fat, heat, salt and oil.
As a staple food, choosing high dietary fiber can provide more satiety and nutrition, which is more suitable for losing weight. We usually eat white rice or other refined white pasta, such as steamed bread, flower rolls, steamed bread and so on. In fact, these staple foods can be replaced by better ingredients during weight loss, such as oats, potatoes, brown rice, whole wheat pasta and so on. Rice and wheat flour may lose more wheat bran during processing, which will lose a lot of dietary fiber and some minerals and trace elements. Therefore, the fine staple food lacking dietary fiber may not give us a better satiety. On this basis, we can choose food rich in starch, which can not only provide sufficient energy, but also be rich in dietary fiber, which can slow down food digestion, inhibit the absorption of fat, protein and sugar, and improve satiety. Such as black rice, millet, purple rice, potatoes, sweet potatoes, oats, whole wheat food and so on. In addition, although we chose the staple food with strong satiety, it is also rich in starch and can't eat too much. When we lose weight, we recommend a meal 150~200g (about the amount of a small bowl of rice). If we eat too much, too much sugar will accumulate fat.
Some friends also think that it is not a wise choice not to eat meat when losing weight. I don't know why meat is labeled as high in calories. In fact, its calories may be similar to that of rice, not the so-called high-calorie food. We can try to choose lean meat to eat and avoid eating too much fat and pork belly. In addition, if you are really worried about excessive fat intake, you can use poultry meat, fish and shrimp meat instead of livestock meat to increase the intake of high-quality protein and reduce the intake of fat.
It is best to avoid eating fast food, because more additives may be added, and there will be risks of high salt, high oil and high sugar. It will also reduce the frequency of eating out, try to eat at home, and focus on a light diet.
Hi, I'm a partner in a healthy life, and I'm glad to put forward my suggestions on this issue, hoping to help the subject!
During weight loss, theoretically, according to the energy balance, no matter what you eat, as long as the energy you eat is less than the energy you consume and you can stick to it for a long time, you should be able to lose weight! But the difficulty lies in sticking to the word. Let's talk about some tips on choosing dishes first.
As for the staple food, it is recommended to choose foods with low Gi, such as whole grains and coarse grains including miscellaneous beans, such as brown rice, miscellaneous grains rice, sweet potatoes and purple potatoes. In addition, if you eat vegetables with high starch content, such as potatoes and yam, you should pay attention to the reduction of staple food.
As for meat, fish and shrimp are the first choice, followed by skinless chickens, ducks and geese, and finally lean pork, beef and mutton. These meats contain relatively little fat, while fish and shrimp mainly contain unsaturated fat, which is beneficial to protect cardiovascular and cerebrovascular diseases. It is also a good method to replace meat with soy products appropriately.
As far as fast food is concerned, I personally don't recommend it, because some additives will be used in the processing of fast food to extend the shelf life of food. If you have to choose, it is recommended to choose dried beans such as air-dried beef. Try not to choose instant noodles, dry mixed noodles and eight-treasure rice, which are only staple foods, and there are almost no vegetables and meat.
I wish you a happy life
You want to lose weight, provided that your intake is less than your output. Under this condition, it doesn't matter what you eat, but it will definitely be very laborious.
So I think what you mean is to eat something low in calories.
Let's talk about staple food first. Let me tell you clearly that you won't get fat without staple food. To reduce the intake of staple food, just use sweet potato instead.
Meat, meat fat mainly because there is too much fat, avoid eating red meat, eat more white meat, that is, chicken, fish, this kind, protein content is also high.
Fast food, it is better to eat less, most of which are rich in oil and salt, which is not conducive to losing weight.
Weight loss should be restrained, exquisite and scientific in diet.
During weight loss, the staple food is mainly coarse grains, and the sugar will be lower, which is conducive to weight loss. Also eat more vegetables, ensure balanced nutrition, drink more water and promote metabolism. Proper exercise can help you lose weight effectively. You can eat chicken, beef or prawns.
During weight loss, it is best to pay attention to diet and exercise properly. It is recommended to exercise properly first. Breakfast is mainly eggs, milk and soybean milk. You can eat rice and stir-fry at noon, drink water two hours after meals, and eat a single food for dinner, such as fruit, steamed stuffed bun or jiaozi.