Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs.

This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.

2. Control staple food and limit sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

3, a small number of meals

In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.

4. Edible fiber

Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste.

People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.

5. Drink water or soup in moderation.

Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue.

Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.

Step 6 drink less

The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body.

And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.

7. Eat less lean meat

100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.

Extended data:

Three other ways to lose weight

fast

Intermittentfasting, also known as intermittent fasting, has always been a popular weight loss model in the world. The most common pattern is "5+2", that is, 1 week eats normally for five days, and consumes 1/4 of normal energy for two consecutive days (about 500kcal/ day for women and 600kcal/ day for men). This model is easy to stick to all the time.

This weight-loss model does not need to be deliberately changed for five days, and then naturally enters the food restriction. In addition, this method has a good effect on weight loss and weight loss maintenance. At present, it is found that fasting is beneficial to obese and overweight patients, especially those with abnormal blood sugar and lipid.

Aside from five days of free eating, there are many food choices for two days of limited energy. For example, 100g ham and cheese sandwich has 288 kcal, 100g raw oats has 373 kcal, and 100g whole wheat bread has 260 kcal. According to the specific food calories, you can arrange 500 ~ 600 calories of various recipes, so that you can spend two days of weight loss more easily.

An energy-restricted diet

This is a collection of low-energy diets, including: 1. On the basis of the target intake, the energy is reduced by 10% ~ 70%. 2. Reduce the target intake by about 500 kcal per day. 3. Daily energy supply 1000 kcal ~ 1500 kcal, that is, low-energy diet.

Energy-limited diet is to reduce the intake of fat and carbohydrate on the basis of satisfying five nutrients, namely protein, vitamins, minerals, dietary fiber and water, so as to reduce the energy of normal free eating by 30% ~ 50%. In other words, it is what we usually call dieting, but it is not hunger therapy.

Energy-limited diet ensures protein and other nutrients that our body needs every day, so it will not cause great nutritional loss and debt to our body. However, compared with fast food, the energy-limited diet continues to reduce the amount of food eaten, so it is difficult for dieters who eat a lot to stick to it.

In terms of diet structure, energy-restricted diet emphasizes reducing the intake of fat and refined high-carbohydrate foods, which is helpful to reduce blood lipid and blood sugar. At the same time, restricting energy diet can improve the metabolism and hormone levels of obese women with polycystic ovary syndrome. Energy-restricted diet can also delay aging and reduce the injury of patients with acute craniocerebral injury. For ordinary people, it is also good to be full at eight points.

Ketogenic diet

This method was first used to treat intractable epilepsy in children, and later it was found to have a good weight loss effect and was used to lose weight. In recent years, international mainstream scientific journals have reported the research progress of ketogenic diet in improving blood sugar, insulin resistance, weight loss and heart failure. It can be seen that ketogenic diet has also become the darling of metabolic research.

Ketogenic diet is a kind of diet that changes the fuel metabolized by human body from carbohydrate to lipolysis for energy supply. Therefore, it is necessary to fast for a certain period of time, so that the body can start the mode of generating ketone bodies for energy supply first, and then maintain the stability of metabolism with a very low carbohydrate diet.

This metabolic transformation will cause extreme metabolic conditions such as hypoglycemia and ketoacidosis, and also cause symptoms such as constipation, fatigue and dizziness. Therefore, it needs to be completed under the guidance and close monitoring of hospital doctors and nutritionists, and can only be monitored at home after the metabolism is stable.

The effect of this diet is obvious, but it is still necessary to make sure that there is no abnormality related to fat metabolism disorder, because a low-carbohydrate diet brings high fat intake.

At the same time, it is necessary to supplement multivitamin tablets, drink enough water and consume 25-30 grams of dietary fiber every day, and regularly monitor the level of ketone bodies in hematuria.

People's network-scientific diet, healthy weight loss, keep in mind the 7 principles of diet weight loss.

People's Network-It's not difficult to lose weight. There are three ways to help.