The word carbohydrate is added because there is always a misunderstanding that the staple food is pasta such as rice and steamed bread. In fact, not only that, all carbohydrate-based foods can be used as staple foods, which is what we call starch foods. Many people will wonder, don't you think that losing weight is not to prevent eating staple food, or that staple food is eaten very little? I have to say that this is a wrong theory, and I have talked about the harm of not eating staple food many times before.

First of all, it is impossible for us not to eat staple food forever, which is determined by our eating habits and physiological needs and cannot be violated. You can eat nothing today, tomorrow or even a month, but you can never do that. Because we will miss this food so much that we can't resist it in the end; Because you will find that if you don't eat staple food for a long time, you will have all kinds of discomfort. First, dizziness, weakness and memory loss, then grumpy and irritable, and then a series of problems such as spleen and stomach weakness, qi deficiency, menstrual disorder, less menstrual blood, amenorrhea and so on.

Secondly, reducing or not eating starchy food is only a short time to lose weight obviously, and a few days ago, the weight loss was obvious. However, every 1g carbohydrate needs to be combined with 4g water and stored in the form of glycogen in liver and muscle. In other words, after you start dieting for a few days, your body will consume all the stored glycogen (about 500g), and you will lose about 2kg of water. So in the initial weight loss of more than 5 kg, there will be no fat. Once the normal diet is restored, the glycogen reserve will be restored immediately, and the weight will come back immediately with the corresponding water.

Finally, we experienced the pain of dieting. Every day, I am hungry, my health is getting worse and worse, it is difficult to adjust, and I gain weight. Not only that, you also reduced your metabolic rate, ate very little and didn't lose weight. If you eat too much, you will gain weight and become a body that is easy to gain weight. You say how unworthy it is!

Eating more refined white rice flour will really make you fat, so we can reduce and replace it appropriately. For example, all kinds of miscellaneous grains, beans and flour, all kinds of potatoes (yam, sweet potato, purple potato, potato, taro), as well as corn and pumpkin. We can cook porridge and pasta together, including rice. In this way, there is no need to worry, and it is more conducive to lowering blood fat, blood pressure and blood sugar, and it will contain more nutrients to protect our health.

Second, keep the skin rosy with meat and eggs.

In the process of losing weight, meat seems to be a taboo for girls, because it contains a lot of fat, and some even dare not eat eggs. Not only people who lose weight, including people with hyperlipidemia, but also vegetarians are increasing. If it is out of religious belief or ecological protection, it is ok, but if it is just because of fear of obesity, it is unnecessary.

First of all, studies have proved that women's fat should reach 17% of their body weight to ensure normal menstruation. If you don't eat fat, there will be too little body fat and insufficient estrogen synthesis, which will cause menstrual disorder, and unsaturated fatty acids and lecithin in fat are also important raw materials for brain and other nerve tissues.

Secondly, the health of women's skin depends largely on whether blood gas is sufficient, and hemoglobin is the most critical factor. Hemoglobin is red because of the hemoglobin it contains. Iron ions in heme bear the important responsibility of providing oxygen for human cells. If there is not enough iron to make hemoglobin, the outermost skin of the body will not get enough oxygen supply, and the cell function will be low, so the skin will naturally not be rosy and moving. It is inevitable that the skin is gaunt, elastic and dull, which is not what you want. At this time, perhaps many vegetarians will say that plant foods also contain iron! But I tell you, the iron in meat is exactly the same as the form needed by the human body, and it can be better absorbed and utilized by the human body. Iron in vegetarian food needs to be reduced before it can be absorbed, and it will also be affected by other foods.

In addition, fat also provides us with energy, reserves energy, keeps out the cold, protects body organs, and increases satiety. It also satisfies your taste. Therefore, you can't live without fat.

So it is recommended to eat some every day, but not too much. The total amount of meat per day is about 70 grams. Choose fish and shrimp, chicken, lean beef and mutton. Friends who like to eat pork and beef can also stew this meat for a long time and remove some fat, so that they don't have to worry about excessive fat intake when cooking or mixing vegetables, and the taste is better. If there is no meat, you can choose a little bean products, nuts and sesame sauce as a supplement that day. It is recommended that everyone have an egg every day.

Third, healthy vegetables to lose weight.

Vegetables are known to most people, but not many people can really ensure adequate vegetables, especially green leafy vegetables. In many people's daily diets, I find that there are obviously few vegetables. Some women use fruits instead of vegetables, and some people are slightly worse about the types of vegetables they choose.

Vegetables are indispensable because they are the main source of our vitamins, so we should ensure sufficient quantity. Everyone knows what it means to lack vitamins, because vitamins are nutrients that maintain our health and life. Lack of vitamins will affect the absorption and utilization of other nutrients and affect the health index. Lack of vitamins will lead to some diseases. This is also the real significance of dietary guidelines and all nutrition experts repeatedly emphasizing food diversification, because various nutrients are interactive, interdependent and synergistic, thus forming a huge network of health systems. For example, vitamin C only knows whitening and enhancing immunity, but it can also promote the absorption of iron; For example, to supplement calcium, we need not only vitamin D, but also vitamin K and magnesium, such as iron and zinc. If both are deficient and you only supplement iron, then excessive iron will aggravate the deficiency of zinc. ...

In addition, vegetables also contain their unique biological components and have their special effects, which should not be underestimated for health. It is also rich in dietary fiber, which helps to reduce blood fat and discharge oil.

When choosing vegetables, try to give priority to green leafy vegetables and cruciferous vegetables. These vegetables have the highest nutritional content and are more conducive to health and slimming. They should be no less than 500 grams a day. Although it looks like a lot, in fact, only a few of them are blanched or fried. In cooking, we must choose the way of less oil and less salt to reduce cooking time, so as to achieve slimming and health promotion.

Fourth, dairy products that help you lose weight and keep tall and straight.

Dairy products are a very good source of calcium supplement and the most convenient food source. There will always be some people who are worried about the safety of dairy products. In fact, there are still a few people around us who have problems in choosing dairy products. At least there are no cases around me, so there is no need to give up such good food because of this. Dairy products are excellent in calcium supplementation and protein.