1, what food to eat to lose weight
1. Bamboo shoots
Bamboo shoots are low in fat, sugar and fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, help digestion, prevent constipation, but also prevent colorectal cancer. Bamboo shoots contain less fat and starch, which is a natural low-fat and low-calorie food and a good product for obese people to lose weight.
2. Sesame
Sesame is rich in linseed oleic acid, which can remove excess cholesterol from blood vessels, improve metabolism and microcirculation of the body, and achieve the effect of losing weight and slimming waist.
3. adzuki bean
Alkaloids contained in red beans can accelerate intestinal peristalsis, promote urination and reduce constipation, thus removing lower body fat.
4. Auricularia auricula
Auricularia auricula is known as the "scavenger" of the stomach, which can not only promote digestion, reduce blood lipids, help excrete excess waste and fat in the intestines, but also collect blood and keep the skin rosy and shiny.
5.konjac
The slimming effect of konjac rich in dietary fiber is particularly obvious, because konjac expands rapidly in the stomach after absorbing water, which not only enhances satiety, but also does not harm the digestive system, which is conducive to the rapid decomposition and excretion of fat in the body, thus achieving the purpose of slimming.
6.asparagus
Asparagus can bring two kinds of high fiber intake, provide full satiety, and rich potassium can also promote the elimination of edema.
In life, diet is also one of the causes of obesity, so friends who want to lose weight should choose the right food. The above foods are carefully recommended by Bian Xiao and are absolutely suitable for dieters.
2, the misunderstanding of weight loss
1. Foods rich in starch will make you fat.
Many foods are rich in starch, but contain only a small amount of fat and calories. Such as bread, rice, pasta, oats, soybeans, fruits and potatoes. They make you fat because you eat too much, or you add all kinds of high-fat and high-calorie seasonings, such as butter, ice cream, syrup and so on. Remember, starch is one of the three major energy substances in human body.
Tip: You can eat 6- 1 1 serving of cereal every day. Of course, you should pay attention to how many servings: just a piece of bread, or an ounce of cooked oats, or half a bowl of pasta and rice. Try to avoid adding all kinds of high-calorie seasonings to food.
If you only eat vegetables and fruits, you will definitely lose weight healthily.
Usually thinner than people who often eat meat. But if you are a vegetarian, you must make a strict and perfect diet plan to avoid malnutrition caused by a long-term single diet structure, because the nutrients necessary for the human body, such as iron, calcium, vitamin D, vitamin B 12, zinc, animal protein, etc., can't usually be supplied by vegetables and fruits alone.
Tip: With a healthy diet plan, choose a variety of vegetarian foods rich in the above substances.
Iron-rich foods: cashew nuts, spinach, bean products, black fungus, etc.
Foods rich in calcium: dairy products, fortified soybean milk drinks, tofu, kale, shrimp skin, rice, flour, spinach, Chinese cabbage, etc.
Foods rich in vitamin D: skim milk, cheese, nuts, vitamin D fortified foods.
Foods rich in vitamin B 12: soybean, stinky tofu, soy bean curd.
Foods rich in zinc: beans, peanuts, millet, radish, Chinese cabbage, etc.
3, strenuous exercise such as weightlifting will make you an ugly "muscle girl", so don't try it.
Exercise such as weightlifting and sit-ups is usually beneficial to lose weight. At the same time, it helps to exercise muscles. Muscle consumes more calories than fat, which means that if you have more muscles, your metabolism consumes more calories. Of course, you don't have to worry about becoming a "muscle girl", because two or three times a week of exercise is not enough to make your muscles so developed, at most, it can make your muscles stronger.
Tips: In addition to the regular 30-minute moderate-intensity exercise, such as brisk walking, you can also do strenuous exercise 2 to 3 times a week, such as lifting weights, stretching elastic devices, sit-ups and push-ups.
Grapes, celery and cabbage can help you burn fat and lose weight.
There is no food that can help you burn fat at present. Although some foods rich in caffeine can speed up your metabolism in a short time, it doesn't mean that it can help you lose weight.
Tip: The best way to lose weight is to eat scientifically and exercise moderately.
Natural or green slimming products can help you lose weight efficiently and harmlessly.
Most weight-loss products that claim to be "natural" and "healthy" have not undergone rigorous scientific tests. For example, some diet pills contain ephedrine extracted from natural plants. Ephedrine can cause serious health problems. Other weight-loss products without ephedrine are not necessarily safe because they may contain other harmful substances.
6. You can lose weight by eating whatever you want.
If you want to lose weight, you must ensure that your calorie intake is lower than your calorie intake. Eat whatever you want, without affecting the weight loss effect, but you must not eat too much, and at the same time, you should cooperate with appropriate exercise.
Tip: Try to choose some low-calorie foods. If you can't resist the temptation of food, you can't eat it Eat only a small portion.
7. Low-fat or fat-free foods contain no calories.
Low-fat foods usually contain less calories than high-fat foods of the same quality. But there will be exceptions. Sometimes the calories of low-fat foods are as much as or even more than those of the same amount of high-fat foods. Because they may be shaped by adding a large amount of sugar, flour or starch thickener, these additives are high in calories.
Tip: Look at the ingredients before buying food. See if it contains too much heat.
Fast food is unhealthy, and people who want to lose weight had better stay away from it.
As long as you have the knack, fast food can also lose weight.
Tip: Don't eat those big bags or share them with friends. Don't drink coke, drink boiled water or low-fat milk. Choose some fruit and vegetable salads and baked goods, such as grilled chicken sandwiches or hamburgers. Those stir-fried dishes, such as French food and fried chicken, are usually high in fat and calories, so don't eat them often. If you really want to eat, order a small portion or find a friend to eat with.
9. You can lose weight by eating one or two meals less.
People who skip breakfast and eat less and more meals every day are fatter than those who insist on eating breakfast and eat more than four meals every day. Eating less and eating more will help to suppress appetite, while skipping breakfast will only make you hungry and eat more at the next meal.
Tip: Eat less, eat more, and eat more low-fat green food.
10, eating after 8 pm will make you fat.
The root of gaining weight is not when you eat, but whether you eat more energy than you need in a day. If you eat too much, you will get fat.
Tip: If you want to eat before going to bed, you'd better think about what you have eaten this day and whether these things meet your energy needs today. Try to avoid eating snacks while watching TV, because you will eat too much unconsciously.
1 1, high protein and low starch food structure is beneficial to weight loss.
Only eat high-protein substances such as eggs, meat and cheese. Will cause nutritional imbalance. At the same time, eating too much fat and cholesterol may also increase the incidence of cardiovascular diseases. At the same time, vegetables and fruits that you don't eat, as well as whole grain foods, are also easy to cause constipation. In addition, if you only eat protein for a long time, you will feel sick and tired. Eating less1.30g of starch every day will increase the ketone content in human blood, thus increasing the uric acid content, causing kidney calculi and gout.
Tips: A high-protein diet limits the calorie intake of the human body, so it may have an effect in a short time, but for health, vegetables, fruits and whole grains are indispensable in the diet structure.
12, seed foods are rich in fat and must not be eaten.
Seed plants such as peanuts and sunflower seeds are indeed rich in fat, but many unsaturated fatty acids, including linoleic acid and linolenic acid, are of great benefit to human body. At the same time, they are rich in protein, dietary fiber and various minerals.
Tip: Proper diet is good for health. Remember, about one-third of small bowls of seed food contain 270 calories.
13, eating meat is not good for health, and it is not good for losing weight.
Eating a small amount of meat is part of healthy weight loss. Chicken, pork and fish all contain some cholesterol and saturated fatty acids, but they also contain some healthy elements, such as protein, iron and zinc.
Tip: Try to choose lean meat, such as pork tenderloin and steak. At the same time, pay attention to the amount of food, just one serving per meal (2-3 ounces, about the size of a deck of playing cards)
14, dairy products are rich in fat and unhealthy.
Those low-fat or skim milk, yogurt and cheese are as nutritious as whole milk, but have lower fat and calories. They are rich in protein, calcium and vitamin D, and play an important role in human muscle and bone health.
Tips: People aged 9- 18 and over 50 should drink three servings of dairy products a day, and people aged 9-49 should drink two servings a day (each serving is a glass of milk or yogurt, or 1.5 ounces of natural cheese, or two ounces of processed cheese).
If you have lactose intolerance syndrome, you can choose those products with low lactose. Or choose other foods that are also rich in calcium and vitamin D, such as fortified fruit juice, soybean milk drinks, tofu and so on.
15, Fast Weight Loss Package can help you lose weight successfully.
Fast weight loss package is not conducive to weight loss success. You may see obvious effects in a short time, but because these recipes strictly limit the types and quantities of things you can eat, you will soon be unable to stick to it, restore your original eating habits or even overeat, and then your weight will rebound and even become fatter. At the same time, the fast diet is probably unhealthy, because its nutrients are relatively single. In addition, excessive weight loss (losing more than 3 kg in a week or two) can lead to gallstones. Eating less than 800 calories a day may lead to fatal cardiovascular disease in the long run.