1, advantages and disadvantages of dieting to lose weight
(1) Diet:
Is the most traditional method. Eat less or no food to lose weight, so the body doesn't have enough calories to cope with the energy needed for basic physiological functions. In order to maintain enough energy to meet the needs, the body will automatically reduce the basal metabolic rate, preserve fat, and first consume lean meat to supply basic physiological functions. Lead to less and less lean meat, which will reduce muscle strength and cause negative nitrogen balance. The metabolism of heat is mainly consumed by lean muscle, so the decrease of lean muscle will make the basal metabolic rate lower and lower. On the contrary, due to the decrease of lean meat, the proportion of fat is getting higher and higher, forming a vicious circle, which is the so-called "yo-yo effect". So it is often heard that some people go on a diet several times, but they are getting fatter and fatter. The problem is the decline of basal metabolic rate. In addition, long-term unbalanced diet is easy to cause health damage, and after stopping dieting, it is easy to gain weight again.
(2) Eating meat to lose weight (high protein diet):
You can eat meat without scruple to lose weight, and you won't feel hungry, and at the same time you can improve your metabolic rate. But the premise is that you can't eat any sugar food, otherwise you will gain weight faster. However, due to the extremely low intake of sugar and incomplete combustion of fat, the body produces a large number of ketone bodies. This method is not suitable for patients with heart disease, hypertension, gout, liver, kidney or cerebrovascular diseases, which will increase the burden of nitrogen metabolism in the liver and may affect renal function. Long-term consumption will cause malnutrition, osteoporosis, acidosis, cramps and renal function damage.
(3) Diet for losing weight
There are many different diet recipes, but everyone's physical condition is different and the suitable diet is different. Moreover, most of the recipes in the workshop do not take into account the problem of balanced nutrition, or there are too few calories to meet the needs of the day. Therefore, this diet can only be used as a way to learn how to plan a diet according to your own situation, with balanced nutrition and sufficient calories, so as to maintain your weight steadily.
(4) Apple Meal
Eat only apples to lose weight. Although the calorie intake is reduced, it cannot fully provide the necessary nutrition for the human body. Because protein can help keep lean muscles, it can't serve apple meals in protein. Some of the lost lean muscle is not adipose tissue, so the basal metabolic rate will decrease. And if exposed to other foods, it is easy to overeat, leading to weight gain. The improvement method is to replace one meal with apples, take the other two meals as usual, and prohibit high-sugar and high-fat diets and snacks.
(5) Low-calorie meal replacement package:
Low-calorie nutritious meal package can reduce calorie intake and will not cause malnutrition, but some consumers will regain their weight once they stop eating. In fact, low-calorie nutritious meal package is a good choice to control dietary calories and supplement nutrition. You can eat one or two meals a day, which can reduce calories by about 300-600 calories a day. Other dinners can be eaten as usual, but the intake and fat ratio must be controlled, and snacks and supper should be avoided. Eating meal replacement bags is one of the methods of weight management, but it is not the only one. The most important thing is to completely change your eating habits, and don't gain weight after stopping eating meal replacement bags. But its disadvantage is that it is expensive and monotonous, so that it cannot be carried out for a long time.
(6) low-calorie food; ; LCD) and a very low-calorie diet.
Low-calorie diet and very low-calorie diet are diets that provide low calories (800- 1500 calories and 400-800 calories respectively). Except calories, all nutrients are in full compliance with RDA recommendations. The diet contains high-cost protein (45- 100g/ day), moderate sugar (100g/ day), a small amount of fat (including essential fatty acids) and increased essential minerals and vitamins. It is only suitable for people with severe obesity (body mass index _30) and related diseases caused by obesity, not for people with ideal weight and mild obesity. Different from dieting, these two diet control methods are only part of the weight control plan, which should not only reduce calorie intake, but also include the overall plan of exercise, behavior correction and nutrition education, and intake enough vitamins and minerals to avoid health hazards. There is no significant difference in weight loss between low-calorie diet and very low-calorie diet, but low-calorie diet has fewer side effects, so basically low-calorie diet is better than very low-calorie diet. But both methods will result in lean meat (lean meat; The loss of LBM), as well as fatigue, dizziness, hair loss, and even side effects of heart disease, so it must be used under the guidance of professionals.
2, diet and weight loss common sense
1, brown bread is thinner.
I believe that many people's breakfast is basically a combination of bread and milk, and whole wheat bread contains coarse grains, which is not only healthy, but also has the effect of losing weight. Many people like to use whole wheat bread as their breakfast to lose weight. Whole wheat food is rich in vitamins, minerals, cellulose, etc., especially after a night's sleep, the human body will lack nutrients such as vitamins and minerals. Eating whole wheat bread, cereal and other foods can make people's bodies get timely supply. However, many people are not careful when choosing whole wheat bread. They think it is a big cognitive mistake to change brown bread into whole wheat bread. Many merchants often add food coloring when making bread. Therefore, when you buy whole wheat bread again, you must look at its ingredient identification. [4]
2. Eating assorted cereals for breakfast is more resistant to hunger and can lose weight faster.
Assorted cereal contains diced fruit, walnuts, raisins and other foods. Eating it with milk makes breakfast look richer and more nutritious, and because cereal is made of coarse grains, it will make you feel full. But is this hearty breakfast really the best breakfast to lose weight? The study found that the calorie content of bread slices coated with jam is similar to that of assorted cereal, but the blood sugar content of cereal is very low after eating, which will make people feel hungry again soon after eating, but after eating bread slices coated with jam, people will be more hungry.
3. Sweeteners help to lose weight
Sugar has always been a food that dieters resist. Many people who like sweets often use sweeteners instead of sugar, especially diabetics can eat them without worrying about rising blood sugar. But many sweeteners are basically artificial sweeteners, such as lactitol, saccharin sodium, maltitol, xylitol, licorice, sucralose and aspartame. Because they are only a little sweet and low in calories. However, studies have found that artificial sweeteners can not only fail to lose weight, but also make you fat. For example, many people will find that their appetite increases after eating sweeteners, and many netizens also report that they are hungrier after eating sweeteners, which eventually leads to.
4. Fruits with high calorie actually increase weight.
Litchi contains a lot of natural glucose. Eating too much will cause metabolic disorder in the body, and the stability of metabolism is the key to ensure the normal burning of fat. Metabolic instability will directly affect the process of weight loss and even ruin your weight loss plan!
3. Nutritional diet
Nutritional recipes 1. Carp soup
5 g of long pepper, 0/00g of fresh carp/kloc-,0/5g of pepper/kloc-,ginger, coriander, cooking wine, onion, monosodium glutamate and vinegar are used as raw materials.
Scaled carp, eviscerated, washed and cut into small pieces; Wash ginger and onion and pat them to pieces for later use. Put long pepper, carp, onion and ginger into a pot, add appropriate amount of water, bring to a boil with high fire, and simmer for about 40 minutes. Add coriander, cooking wine, monosodium glutamate and vinegar. Can be eaten alone, or together with meals, fish and soup. It can promote diuresis, reduce swelling and lose weight.
Nutritional recipes II. Tomato jelly soup
Prepare tomatoes, cucumbers and other materials, cut 5 medium-sized tomatoes and put them in a blender; Add half a seedless cucumber, half a cup of green pepper, 1/4 cups of onion and a spoonful of olive oil.
Stir for 20 minutes, and then put it in the refrigerator for refrigeration 15 minutes; Can be divided into four portions, each portion contains 76 calories, 4 grams of fat, 9 grams of carbohydrates, 2 grams of fiber and 2 grams of protein.
The dietary fiber of tomatoes helps to clear the intestines and detoxify. Tomatoes are rich in dietary fiber. In the process of transporting these fibers to the large intestine, the fibers can not only be digested by the intestine, but also absorb cholesterol, bile acids, fat and other substances, and then be excreted with feces, thus playing a role in slimming and detoxifying. Cucumber is crisp and tender, juicy and sweet, with a special flavor, and is considered as a "wonderful product for slimming and beautifying".
Nutrition recipe three. Winter melon porridge
Fresh peeled wax gourd (or wax gourd kernel, 10g- 15g, fresh 30g)80g- 100g and japonica rice 100g are used as raw materials.
Scrape the wax gourd with a knife, wash it, cut it into small pieces, put it in a casserole with japonica rice, and cook it into porridge (no salt is added to the porridge). Or first fry melon seeds with water to remove residue, then wash japonica rice and cook it in porridge, twice a day in the morning and evening, often effective. It has diuretic, repercussive, weight-reducing and lipid-lowering effects.
Nutritional recipes 4. Pork and onion
Onions can promote fat metabolism, reduce blood viscosity and reduce the side effects of eating high-fat pork. Pork is a "wild" meat dish, which has the effect of moistening intestines with wax gourd and lily. Adding kelp to eliminate dampness and relieve itching; Add pumpkin to lower blood sugar; Add bean sprouts to induce diuresis and reduce swelling.
Nutritional recipes. Tremella and shredded cucumber
Prepare cucumber, tremella, cooked sesame, medlar and other materials, shred cucumber, soak medlar in warm water, blanch tremella in boiling water, take out supercooled boiling water and tear it into small flowers; Put shredded cucumber, tremella, cooked sesame seeds and Lycium barbarum into a conditioning basin, sprinkle with salt and monosodium glutamate, add vinegar and sesame oil, and stir well to serve.
Fresh cucumber also contains propanedioic acid, which can inhibit the conversion of sugar into fat. Cucumber also contains cellulose, which plays a certain role in promoting intestinal peristalsis, accelerating excretion and lowering cholesterol. Cucumber is low in calories, which is an ideal weight-loss vegetable for hypertension, hyperlipidemia, diabetes and obesity.
Nutritional recipes 6. Mushrooms and lean meat
1 egg, 20g lean pork. A little soy sauce, salt, mushrooms, milk and cooking wine. Beat the eggs well and add salt, cooking wine, soy sauce and milk.
Slice the lean pork and add a little salt, cooking wine and soy sauce to make it ignorant; Slice the mushrooms. Put lean pork and mushrooms in a large bowl and pour in the broken egg juice. Steamed in a rice cooker, ready to eat.
This recipe can satisfy your appetite, promote gastrointestinal peristalsis, accelerate defecation, and make you lose weight after eating.
Nutritional recipes. Cucumber and peanuts
1 cucumber, 60g lean pork, 60g peanuts. Salt, soy sauce, starch and ginger slices are appropriate. Wash the cucumber and cut it into dices. Dice lean meat and marinate with soy sauce, salt and starch. Heat the oil pan, add the diced lean meat and ginger slices, stir-fry and take them out. Stir-fry cucumbers and peanuts with the remaining oil in the pot, add water and stir-fry quickly with high fire. Add diced lean meat, soy sauce and salt and stir-fry until cooked.
By chewing constantly, it is especially effective for face-lifting!
Nutritional recipes. Qin in tofu skin
Bean curd skin 1 piece, celery 250g, salt. Take out the oil pan, put the tofu skin into the pan, fry it with medium fire until the skin of the tofu skin bubbles, take it out and cut it into small pieces with a knife for later use. Select celery leaves, wash them and cut them into 2.5 cm long sections for later use. Heat a wok, add 1 tbsp oil, add celery and bean curd skin, and stir fry quickly and evenly. Add seasoning and a little water and cook slowly until the tofu skin is soft.
Tofu is favored by dieters because of its high nutrition, high minerals and low fat. The rich content of protein in tofu makes people feel full and can improve their metabolic function.