Nutritionist Su's "Fifty Shadows of Nutritional Evidence-Thermal Effect of Diet" proves that the correct diet can really make people lose weight faster! "God must be deliberately against people, otherwise, why do we always like to eat, and God will punish us for getting fat. I also feel very strange, why can I lose weight if I can't eat it! (Text excerpt from: Hou Wenyong-"Not Made in Heaven") Although the economy of Taiwan Province Province has been depressed in recent years, the weight loss market is like an empire that never sets, relying on people's food and color properties to continue to glow. However, nutrition is a never-ending jihad. Hold high the battle banner of the people's highest health principle, the more you lose, the more you fight, and the more indomitable you are. Among them, there is the secret of weight loss-"diet-induced heat production". It is said that after learning the true story, you can greatly increase your weight loss skills and make a clean break with the chain of obesity! What is "diet-induced thermogenesis"? The content in the textbook refers to the energy consumed in the body after eating, after digestion, absorption, storage and metabolism. "On average, the intake of ordinary meals, such as lunch boxes on the market, produces about 10% of the total calories." 10% ",an insignificant number, seems as light as a feather in our life. As the saying goes, "A drop of water becomes a river and a grain of rice becomes a basket". Small changes in calories can also have a major impact on long-term weight and body composition. For example, if you increase/decrease 10-20 calories every day, you can also change your weight by 0.5- 1 kg every year! Since there is such a power to accumulate sand into a tower, let's discuss how to develop a new atmosphere in the realm of poverty and seclusion and in the slender old square circle. Nutritionist Su's "Fifty Shadows of Nutritional Evidence-Thermal Effect of Diet" proves that the correct diet can really make people lose weight faster! "God must be deliberately against people, otherwise why do we always like to eat, and God will punish us for getting fat. I also feel very strange, why can I lose weight if I can't eat it! (Text excerpt from: Hou Wenyong-"Not Made in Heaven") Although the economy of Taiwan Province Province has been depressed in recent years, the weight loss market is like an empire that never sets, relying on people's food and color properties to continue to glow. However, nutrition is a never-ending jihad. Hold high the battle banner of the people's highest health principle, the more you lose, the more you fight, and the more indomitable you are. Among them, there is the secret of weight loss-"diet-induced heat production". It is said that after learning the true story, you can greatly increase your weight loss skills and make a clean break with the chain of obesity! What is "diet-induced thermogenesis"? The content in the textbook refers to "the energy consumed in the body after eating, digestion, absorption, storage and metabolism." On average, the intake of ordinary meals, such as lunch boxes on the market, produces about 10% of the total calories. "10%", a trivial number, seems as light as a feather in our life. As the saying goes, "A drop of water becomes a river and a grain of rice becomes a basket". Small changes in calories can also have a major impact on long-term weight and body composition. For example, if you increase/decrease 10-20 calories every day, you can also change your weight by 0.5- 1 kg every year! Since there is such a power to accumulate sand into a tower, let's discuss how to develop a new atmosphere in the realm of poverty and seclusion and in the slender old square circle. The secret of thermal effect of food intake is 1. The study of "high-protein diet" pointed out that no matter whether high-sugar or high-fat diet is adopted, there is "no difference" in the influence on the thermal effect of food intake, but "high-protein diet" wins. According to the single nutrient theory, protein accounts for about 30% of calories, 6-8% of carbohydrates and only 4% of fat. Therefore, in the absence of special diseases (such as chronic kidney disease), increasing protein's diet really has a good auxiliary effect on weight loss! The secret of raising heat II. "Medium-chain triglycerides vs. general long-chain fatty acids" If there is no difference in heat production in high-sugar and high-fat diets, can you see different dawns by choosing different types of oils? Yes, remember an oil product that was certified as a healthy food in the market before? The health care ingredient is "medium chain triglyceride", an oil that can be digested and absorbed without bile. Eating "medium-chain triglycerides" online is helpful to lose weight and fat, but the answer from human experiments is disappointing. The results of small-scale human experiments show that eating common long-chain fatty acids (such as common edible oil) consumes more calories and energy than medium-chain triglycerides. So Luo! Don't spend money on any special fat diet, lifestyle adjustment is the best way. The secret of calorie production by intake 3. "polyunsaturated fatty acids > monounsaturated fatty acids > saturated fatty acids" speaking of edible oils, there are many kinds of oil products on the market, from lard and butter with more saturated fatty acids to peanut oil, olive oil and bitter tea oil represented by unsaturated fatty acids. Can you increase heat consumption by choosing different oil products? The results showed that the types of fats that increased calorie consumption ranked as "polyunsaturated fatty acids > monounsaturated fatty acids", and finally "saturated fatty acids". So, do you want to try to lose weight when cooking? Choosing oil products with more polyunsaturated fatty acids (such as bitter tea oil and peanut oil) is a good choice to increase energy consumption! The secret technology of food intake and heat generation. "More fiber and more weight loss" In the Republic of China 100, the Ministry of Health and Welfare of Taiwan Province Province substantially revised the national dietary guidelines. The most famous thing is to change the old "five-grain rhizome" into "whole-grain rhizome", which not only increases fiber intake, but also increases energy consumption. It is found that under the same food quantity, as long as white bread is replaced by "multi-grain bread", the energy consumption and heat production in the body can be greatly improved. So, did you eat whole grains today for your health? The secret technology and thermal effect of food production 5. "Small meals vs regular meals" is one of the famous ways to lose weight-"small meals", which claims to help maintain weight. As far as thermal effect is concerned, the result will overwhelm our traditional thinking. Experiments show that 2-3 meals can produce more calories and consume more energy than 4-6 small meals with the same calorie intake. However, dieters should also pay attention to eating only dinner, because the premise of the experiment is "total calorie restriction." If they eat and drink at every meal, they will still meet the fate of being fat again. As long as you chew slowly, you can not only keep fit, promote digestion, but also help to lose weight! Studies have found that even if you eat the same meal, you can naturally consume more energy as long as you chew slowly. Modern people are under great work pressure, and they often gobble up their meals, which not only easily causes indigestion and affects work efficiency, but also increases their weight burden. Finally, it should be emphasized that the heating effect of food intake, no matter how high, is still extended by the calories originally eaten in the stomach. Don't comfort yourself when you overeat. After all, the productivity in the body is higher, and more than 70% of calories will stick to you with fat after addition and subtraction. Cited literature: Quatela, Angelica et al., "Energy content and dietary composition consumed after overnight fasting and their effects on diet-induced thermogenesis: IEW systematic review, meta-analysis and meta-regression." Nutrients 8.11(2016): 670. The original text comes from: simple nutrition, healthy nutrition, one two three healthy simple websites: simple nutrition, healthy nutrition, one two three healthy and simple.