I want to say first, I also know that if I lose weight too fast, there will be rebound and even other health risks, but if you want to lose weight quickly, I can guarantee that my method is healthier than taking diet pills, dieting and vomiting. Listen to me next! (No authoritative certification, for reference only)
Disclaimer: I am a junior, and all my theoretical remarks are summarized from Weibo Cafe (similar to Wang Xingguo and Fan Zhihong). But my personal test is effective. And there is a lot of professional knowledge to refute rumors. Are very authoritative views!
1. First of all, you should control your total intake, because you should always remember that the exercise diet is 1:9, so unless you are a high-intensity athlete like a football player or a swimmer, please eat less if you want to lose weight. This is not to make you hungry, but to have a university ask.
2. Be sure to eat more vegetables and less oil every day (if you are a student party like me, please pay attention to the choice of dishes and eat less eggplant, fried chicken legs, tomato boxes and braised pork) and you can go to the market or supermarket to buy green leafy vegetables that can supplement the bean paste.
3. Eat less fruit and control the final amount of an apple every day, because fructose in fruit will soon become the carbohydrate needed by the human body, and if you eat too much, you will get fat.
4. Meat is mainly white meat, such as seafood and chicken. The heat is relatively low and the protein content is high. Note that animal protein is indispensable in the process of losing weight, which ensures your muscle mass. Finally, if there are no conditions, eat seafood at least three times a week. Just eating fish is also great.
Never eat less rice, white flour, bread, etc. These things are not only high in calories, but most importantly, they can cause something called insulin in our body to rise. When insulin rises, you will get fat easily. Please eat coarse grains instead. Coarse grains are not only rich in vitamins, but also rich in dietary fiber, which will help you defecate smoothly
6. Drink plenty of water. Drinking more water can speed up the metabolism of the body, which can consume more calories. At the same time, some dietary fibers also need water to expand their volume and then excrete them.
7. Girls can eat some red meat, animal liver and blood during their physiological period, which are good sources of iron supplementation. As for big red dates, you don't need to believe that spinach supplements iron. Moreover, the vitamin C content of dried red dates is low, but the calories are surprisingly high, so eat less during weight loss.
8. The statement about eating pigskin to supplement collagen is really false. Instead of eating pigskin, it is better to have a variety and balanced nutrition.
9.w You must eat breakfast, you must eat it, you must eat it, because many surveys show that skipping breakfast will increase the risk of obesity, but, however, don't eat it immediately after getting up, and it is best to interval it for two hours. At that time, your insulin was the lowest, so you can eat meat well. Be careful not to eat less carbohydrates such as staple food, otherwise it will stay in your blood and become fat drops.
10. If you are eager for staple food, please eat it after exercise, which not only supplements the consumed muscles, but also satisfies your appetite, killing two birds with one stone.
1 1. Don't eat puffed food such as biscuits and chips and overly complicated cakes. Believe me, eating them is not as good as eating meat, because eating cookies and cakes is like drinking oil.
12. If you think you can, get into the habit of drinking vinegar before meals. Vinegar can control our insulin well, so that we won't become particularly fat.
13. The remarks about food compatibility, such as persimmon and mutton can't be eaten together, tofu and spinach can't be eaten together, really don't care, those are too exaggerated and don't exist at all.
14. Bean products should be eaten every day, which is a good source in protein. At the same time, soybean isoflavone in beans has obvious anti-aging effect, but it should be noted that it mainly exists in soybean milk, and the less water in other bean products, the less content. So, remember that tofu and soybean milk have different effects.
15. Girls should eat more dark things such as purple potatoes, purple cabbage, purple onions, eggplant (pay attention to cooking methods), black rice, mulberries, black beans, fungus and so on. They are also rich in anthocyanins to fight aging!
16. Never eat vegetable soup, especially the canteen party, especially the northern canteen party. Oil and salt can increase your weight in a few minutes.
17. If you are a strict vegetarian, you must eat fermented bean products, such as bean paste and fermented bean curd, every day. As for the professional reasons, I forgot, but the conclusion is correct.
18. Let me talk about some ingredients I can think of, which I like but are nutritious for your reference. Please forgive me for saying what I think when my mind is a little confused. )
Protein: All kinds of seafood will do, such as chicken breast. Pay attention to the cooking method. Please peel the foreskin and fry it with Sue. Vegetarians can eat soy products, eggs and milk instead.
Staple food: The core choice is to eat less flour and rice (fine processing and deep processing). Note that all kinds of ready-to-eat cereal, corn flakes and coarse grain flakes are undernourished and have amazing calories because of the addition of many things. Eat less. You can eat corn, black rice, purple rice, coix seed, black beans, red beans, mung beans, soybeans, millet, sorghum rice, buckwheat and oats. . . . . .
Oils: Eat two nuts a day, such as peanuts (very good), sunflower seeds, walnuts, cashews, pistachios, hazelnuts and pine nuts. . . It is best not to eat other flavors of fried fruit. There are many food additives, which are not good for your health.
Vegetables: celery (low in calories, but surprisingly high in dietary fiber), onion (accelerating basal metabolism), auricularia auricula, various fungi (rich in nutrition) and various green leafy vegetables such as lettuce, bitter chrysanthemum, lettuce, rape, spinach, cabbage, Chinese cabbage (good thing, rich in nutrition), leek, cauliflower (super rich in nutrition, extremely low in calories), and broccoli.
Fruit: apples (must be eaten) citrus (rich in vitamin C) kiwifruit? Pear (promoting defecation), pitaya, mulberry (anthocyanin), banana (similar to potato) and pineapple (promoting protein absorption).
I attach a copy of my cookbook below. According to this amount, everyone will combine the ingredients I recommended above and look forward to the effect after two months!
Breakfast (mainly in protein): an egg, a piece of bean skin (northern Melaleuca) and 4 pieces of lettuce, some purple onions, a little bean paste and a box of yogurt.
Lunch (after a long morning's struggle, you can eat some staple food): a steamed purple potato, a stewed fish with tofu, a mushroom spinach, plus a tomato and a little purple onion.
Dinner: an apple (sometimes a pear), half a bean skin, 4-5 green leafy vegetables, a little onion and a cucumber.
PS because there is not much meat, I will indulge myself to go out to eat meat once every two weeks, but there are some principled issues to follow!
In fact, as you can see, I can eat a lot of things a day, especially when you put all these things together, you will feel glad that you can eat so much. In fact, although you eat so much, you really don't have many calories. Therefore, this problem is not so much a weight loss post as a health post. Cultivate your good eating habits and stick to them, and you can foresee a thinner and more beautiful self!
(I don't feel very comprehensive, mainly because I have accumulated for a long time and haven't sorted it out. It's too scattered I will add new content later ~)