1, can you really lose weight without eating staple food?
In order to lose weight, many people would rather eat more a la carte than staple food, but can they really lose weight?
China has always advocated giving priority to grain development. Rice, steamed bread and noodles have become most of the energy sources needed for our mental and physical activities in a day, and the main energy-supplying substance is carbohydrate, that is, glucose. Some people think that since carbohydrates are the main energy source, eating less or even not eating every day can't achieve the goal of losing weight. It should be emphasized that excess energy is the main cause of obesity. Among the three nutrients that produce energy (protein, fat and carbohydrate), fat is more likely to cause excess energy than carbohydrate, and glucose is the only favorite energy source for our brain. 1 g carbohydrate or protein can produce 4 kilocalories in the body, while the same weight of fat can produce 9 kilocalories, which is 2.2 times that of carbohydrate. It can be seen that even if you eat less rice and more meat, you may bring more energy to your body. However, interesting phenomena are found in population research: when people are provided with high-fat food, people's appetite is difficult to be satisfied, and they often eat more, which is easy to cause excess energy; However, when food with high carbohydrate and low fat is provided, the appetite will soon be satisfied and will not be ingested. Therefore, the daily diet pattern based on staple food (high carbohydrate food) will not only lead to obesity, but also control energy intake.
2. Hazard analysis of dieting to lose weight
1. leads to osteoporosis
Excessive blind weight loss can easily lead to osteoporosis. Generally, vegetables and fruits contain little calcium, and more importantly, almost no fat, which will lead to disorder of hormone secretion in the body, affect the combination of calcium and bone, and easily lead to osteoporosis. A study in the United States found that after dieting 18 months, women lost 7 pounds, but their bone density also decreased.
2. Affect memory
The main motivation for brain work comes from fat, which can stimulate the brain, accelerate the brain's ability to process information and enhance short-term and long-term memory. Excessive dieters lack fat intake and storage, lack nutrition, and seriously damage brain cells, which will directly affect memory and become more and more forgetful.
Reduce personal desires
If carbohydrate intake is insufficient, the body will convert food, body fat and protein into energy for the body to use. Its metabolite ketone will accumulate in the blood, destroy the acid-base balance of the body and make people dizzy and have a headache. After a few weeks, the brain may adjust itself and temporarily use ketone as fuel, further causing acid-base imbalance in the body. It makes people feel irritable and depressed, and their desire is reduced.
3. How to eat fat
There are many kinds of food, which are the stars in weight loss. How to eat it to achieve better weight loss effect? Let's take a look at several diet foods recommended by Feng Changwei, director and professor of the Department of Gastroenterology, the Second Affiliated Hospital of Zhengzhou University, so that you can lose weight after eating.
1. Whole grains have a "miraculous effect" on weight loss.
Nowadays, "whole grains" has become a factor for women to lose weight. See what they say: whole grains are the best basic food and the cheapest energy. Adults consume 250 ~ 400g of grain every day, which is beneficial to prevent the occurrence of related chronic diseases and has a good weight loss effect.
Brown rice, black rice, wheat, barley, oats, sorghum and coix seed are the main sources of vitamin B, and contain nutrients such as minerals, calcium, iron, protein and fiber. The water-holding capacity of dietary fiber is sponge function, which can adjust the absorption function of glucose and fat in intestinal wall, promote fat decomposition and accelerate gastrointestinal peristalsis, and has obvious lipid-lowering effect.
2. Doudou diet
Which do you like, red, yellow, green and black peas? I am greedy and like everything. Although they are small and unremarkable in appearance, they have the efficacy that girls need and are a panacea for every woman who tries to lose weight.
From the point of view of traditional Chinese medicine, dietotherapy emphasizes five colors with five internal organs, and red beans enter the heart, which has the effect of enriching blood and benefiting water; Mung beans enter the liver and have the effect of clearing liver and detoxifying; Soybean enters the spleen and stomach, which has the effect of improving gastrointestinal laxation; Black beans enter the kidney and have the effect of strengthening the kidney and relaxing bowels. Obesity mostly stems from disharmony among the five internal organs. Beans are rich in fiber, which can accelerate defecation and improve the five internal organs.
Nuts are the first choice for eating fat.
Nuts such as walnuts, cashews, pine nuts, pumpkin seeds, sunflower seeds and black sesame seeds are rich in vitamin E, which has antioxidant and anti-aging effects. More importantly, a small amount of food will make people feel full. These foods are the first choice for office white-collar snacks.
Of course, the weight-loss effect of fruits and vegetables is well known, so there is no harm in eating more.
4. How to stovepipe
(a), the front thigh
Stovepipe exercise 1: Stand upright, with right foot in front and left foot behind. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side.
Stovepipe exercise 2: Please sit on the floor with your feet together and your knees open. Keep your upper body straight and raise your hands horizontally forward. Then sit back on your hips. Group 3 repeats this action 20 times.
Stovepipe action 3: Stand upright, with legs shoulder-width apart. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times. This text
(2) Rear thigh
Please stand up straight with your legs together, hold the back of the chair, and then lift your left calf backward and upward to feel the force of the muscles on the back of your thigh. Group 3 repeats this action 20 times.
How can stovepipe exercise be the fastest?
(3), the inner thigh
Stovepipe exercise 1: Please lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body. Then spread your legs to the maximum and close them. Group 3 repeats this action 30 times.
Stovepipe exercise 2: If you have a suitable ball, you can try it. It should be effective. Sit on the floor with your hands behind your back and your upper body leaning back slightly. Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action 20 times.
Stovepipe exercise 3: Stand up straight, put your legs together, then pull your left ankle with your left hand to make it as close as possible to your hips, keep this position for 30 seconds, and then change your other leg. This article comes from
Stovepipe movement 4: You generally don't have the equipment as shown in the figure at home. You can do this movement with your bare hands or with a 3*5 pound dumbbell. Stand on tiptoe, stay at the top for 2 seconds, feel the force of calf muscles, and then put it down. Repeat this action for 3 groups of 30 times. After that, you must massage your calf and do stretching exercises.