1. Can you lose weight by eating less and eating more vegetables?
Not necessarily. It depends on what kind of food you eat.
The essence of "eat less and eat more vegetables" is a low-carbohydrate diet. If the food you eat is high in fat and protein, it is an improved version of the famous Atkins diet; If you "eat more vegetables", with balanced nutrition, more vegetables and less meat, less fat and less salt, and the total calories are the same as before or even lower, then you may really lose weight.
However, in addition to rice, there are potatoes and sweet potatoes. It also contains high starch, and their calories are not low, and it is even more difficult to lose weight if you eat high-oil cooking. Therefore, whether you can lose weight by eating less and more vegetables depends on the type and quantity of vegetables you eat.
The harm of losing weight without eating staple food
Eating less and eating more vegetables means that the staple food is not enough. Insufficient intake of staple food will have a lot of adverse effects on the body, such as fatigue, weakness of spleen and stomach, yellowing skin, hair loss, bad breath, memory loss, mental depression and so on. If vegetables are high in oil and protein, it will also increase the burden on the kidneys and liver. If the total calories are too high, you will still get fat, because the excess oil can be converted into fat accumulation like protein. Even if you lose a little weight through this method, you may encounter the following problems:
1, harmful to health
Eating less and eating more vegetables is not good for your health. Rice mainly provides people with basic raw materials-carbohydrates. 50%-60% of people's daily heat comes from carbohydrates. When the staple food is not enough, the body is easy to feel tired and the spleen and stomach are weak. Eating high-oil vegetables at this time can easily lead to high blood pressure, cardiovascular disease and obesity.
2, easy to rebound
Eating less and eating more vegetables may have obvious effects in the early stage of weight loss, but insufficient intake of staple food for a long time leads to insufficient intake of carbohydrates, and insufficient storage of glycogen in human liver and muscles will lead to muscle loss, which will make people fat, even if they lose weight, they will easily rebound.
3, easy to overeat
Serotonin is a hormone that controls appetite. When the 5- hydroxytryptamine content in the body is low, the appetite is easy to get out of control. When the staple food intake is insufficient, the body's blood sugar is in a low state, which will lead to a low 5- hydroxytryptamine content and always want to eat, especially sweets, even if the stomach feels full. Is this feeling familiar? You must be dieting.
4, affecting sleep
Serotonin not only controls appetite according to type I, but also has a great influence on sleep. Carbohydrate can directly increase the level of 5- hydroxytryptamine in the body, and it is helpful to eat some digestible carbohydrate when insomnia occurs, which is one of the reasons why millet porridge helps sleep. We also feel that it is easy to feel sleepy after eating a meal rich in carbohydrates. Because of the high blood sugar intake load, the postprandial insulin level rises rapidly, and the relationship between high insulin level and postprandial sleepiness has been confirmed by research.
5, prone to depression
The level of serotonin in patients with depression is very low, and serotonin is called "happy neurotransmitter". Insufficient intake of staple food will inevitably lead to low 5- hydroxytryptamine level, which will directly lead to depression. Many girls will comfort themselves with sweets when they are in a bad mood, although this is not the best way, because sweets are fast-released carbohydrates, which will cause large fluctuations in blood sugar, only temporarily improve their mood, and then fall into another vicious circle of hypoglycemia. It is recommended to eat some staple foods with slow digestion, such as starchy beans, whole grains, potatoes, etc., to keep blood sugar released smoothly.
Step 6 eat unsatisfied
No matter how delicious the food is, if it is not matched with the staple food, it seems that something is missing. After all, it's not as good as a meal. The faint smell of rice sets off the rich smell of dishes, just like life. Many times, it is plain and simple. Delicious dishes are like little surprises dotted in life, adding more flavor to life. If there is no delicious food with rich aroma, people's taste will easily become dull, and the threshold for feeling happy will continue to increase. In this way, there will be fewer and fewer beautiful things in life, and it will become more and more difficult.
2. How much food can I eat to lose weight?
The total food intake should be determined according to people's labor intensity, age, weight and health status. Generally speaking, eating 2000 calories a day will not lead to obesity. If you want to lose weight, you should reduce your calorie intake, but the minimum calorie intake should not be lower than 1200 calories, which is the minimum calorie required by an adult for normal metabolism in one day.
How to match meals is better for losing weight?
According to the proportion of calories: 400-500 calories for breakfast; 400-500 calories for Chinese food; Dinner is 300-400 calories.
It is suggested to eat 250 ml skim milk, 2 slices of whole wheat bread, eggs 1 and bananas 1 for breakfast. Eat rice 100g at noon, low-fat and low-calorie meat 150g, vegetables 200g, rice 80g, vegetables 200g and fruits100g at night.
3. What can I do to help lose weight?
The first section, abdominal breathing
Operation: Lie on the bed, loosen your belt, relax your body and get rid of other thoughts. Inhale slowly through the nose and bulge your abdomen at the same time. Each breath lasts 10- 15 seconds, and then exhale slowly, breathing 4 times per minute. This is very beneficial for conditioning viscera and strengthening the body.
The second quarter is foot twisting exercise
There are three yang meridians and three yin meridians on the feet and legs, and rubbing the feet can accelerate the blood circulation of these six meridians, make the blood on the feet and legs smooth, and reduce turbidity, which is very beneficial to the treatment of hypertension and other diseases. Not only that, after doing enough exercise at night, blood pressure will be much more stable and sleep state will be improved; Get up with enough exercise in the morning, your blood pressure is stable and your mind is clearer. After persisting for half a month, it is best to increase the number of foot movements. It should be noted that this method has obvious antihypertensive effect and is not suitable for people with low blood pressure and weak constitution.
Practice: after abdominal breathing, put your feet together, press your toes down slowly, then lift them as slowly as possible, then relax and do it for 30-50 times; Then, the feet are slightly separated, and the wrists of both feet are outward and inward 30-50 times at the same time; Take a break, and then do it 30-50 times inside and outside. After all, your ankles and calves are sore and comfortable, and your legs and feet are particularly warm.
The third quarter hand twisting action
Hands and arms also have six meridians, and moving wrists can promote their operation. Sticking to hand twisting for about 3 months can improve the function of corresponding organs, and symptoms such as cardiovascular and cerebrovascular diseases, respiratory diseases, constipation, gastrointestinal discomfort, etc. will be improved, especially for people with insomnia, who can fall asleep quickly after doing it once before going to bed at night.
Practice: After abdominal breathing and foot exercise, straighten your arms up, slowly open your hands as far as possible, then slowly clench your fists and relax. Repeat this 10-20 times, and your hands and arms will feel sore. Then, both wrists do outward, inward and downward 30-50 times at the same time, and the rotation speed should be slow and powerful; Have a rest, and then do both wrists inward, downward and outward for 30-50 times. After all, hands and arms will feel very hot and have obvious soreness.