1, fat is more likely to gain weight.
Many people who lose weight will struggle with these two things: eating meat can't eat staple food, or eating staple food can't eat meat. Some people are obsessed with a "carnivorous" diet, eating only meat instead of staple food. So, which is more likely to make people gain meat, fat or starch, and which is the staple food? Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety, College of Food Science, China Agricultural University, pointed out that fat in food actually enters your adipose tissue more easily than starch. After eating starch, it becomes blood sugar after absorption, and the body will tend to convert it into heat first, so the fat you eat can be saved and stored in fat cells. The body will not break down the fat in food first, and then use blood sugar to synthesize fat and store it.
This is because carbohydrates are converted into energy faster than fat. They are as convenient to use as "cash", while fat is the "deposit" in the reserve. Few people will leave their cash at home, but go to the bank to withdraw their deposits.
Because fat has high calorific value, but low satiety, it is easy to increase the calorie by 300 kilocalories (equivalent to 33g of cooking oil) by eating more fat, but it is more difficult to increase the same calorie by eating more starch (about 300g of cooked rice).
So people who lose weight must remember that there must not be too much fat in the diet. Considering that fat is a nutrient, among which essential fatty acids are very important for maintaining skin health, and too little fat is not conducive to the absorption of various fat-soluble vitamins, we still have to eat fat in natural foods such as fish, eggs, milk and nuts, as long as we don't eat fat, reduce cooking oil and try to avoid eating high-fat cakes, snacks and refueling staple foods.
2. Effective ways to lose weight
Objective: To get a better figure and achieve a healthy state.
Weight loss method: exercise+reasonable diet
Exercise:
Aerobic exercise+anaerobic exercise at least 3-4 times a week, 20 anaerobic strength training+aerobic exercise, 40-60 minutes each time.
Aerobic exercise, then, mainly refers to long-term low-intensity exercise, which can make the heart rate reach 60%-80% of the maximum heart rate. The maximum heart rate of human body is equal to 220 minus age.
For example: I am 25 years old, so my maximum heart rate is =220-25= 195, so 60%-80% means my heart rate is in the middle of 1 17- 156, so as long as I do aerobic exercise between this heart rate,
Aerobic exercise needs to last at least 20 minutes, and the ideal time is 40 minutes to an hour. So jump rope must be kept during this period ~
There are many kinds of anaerobic strength training, such as dumbbells, barbells and weight-bearing squats. Strength training should be put before aerobic exercise, and it is best to do three groups of weight-bearing squats before aerobic exercise, and the effect will be better.
Reasonable diet: reasonable diet does not mean controlling diet.
Main dietary principles: Try to eat less high-sugar, high-fat and fried foods.
Three meals a day must ensure a normal and regular diet, and try to eat more fruits and vegetables, especially those with high magnesium, VC, iron and zinc content. Meat, milk and eggs are mainly lean meat, and high-fat and fried foods should be eaten as little as possible. Snacks are best based on fruits, and junk food is best not eaten.
If conditions permit, you can change three meals a day to four or five meals to reduce the amount of food per meal. Breakfast is very important! So you have to eat! But also ensure the quality of breakfast, otherwise you will eat too much at lunch because of extreme hunger, leading to fat accumulation in your body.
So is dinner. If you are a person with high fat content, you can eat some fruit or drink some water before meals to reduce the degree of hunger and prevent excessive intake at one time.
Above we talked about the purpose and method of losing weight, but how can I prove that what I said is right? So now I will teach you the best test method. Take photos and compare. We all know that the purpose of losing weight is to make your body better, so comparing your previous and current body photos can best reflect your weight loss effect.
First of all, you should wear as little clothes as possible (if you use digital, you'd better not wear them, which is the best way to see it). Take photos of the front, side and back of the whole body. The posture is normal standing, remember to relax all over. Then take photos every once in a while, or directly look in the mirror and compare photos to see what changes have taken place in your body. Remember a fixed time, such as getting up in the morning, and getting up in the morning every time, which is the most accurate. Don't take one before meals and one after meals. In that case, the difference is too obvious.
This method can directly see whether your weight loss effect is good or bad and where you need to improve. Because the main purpose of losing weight is to get a better figure, this method is more accurate than very abstract weighing. So you don't have to worry about your weight now. Throw away your scale and pick up your camera.