How to eat at noon can you lose weight?
1, you can lose weight by eating high-quality protein at noon.
For many office workers and student parties who can't cook by themselves, it is particularly important to choose high-quality protein for lunch. Because losing weight is ultimately the basic energy metabolism of the body-basic metabolism. The higher the muscle content, the faster the metabolism, and protein food is the nutrient of muscle, so you must ensure that protein can lose enough weight. I suggest you remember to add skinless chicken leg meat, fish and shrimp meat, non-fried beef and so on If it is too expensive to eat out at noon, you can bring some boiled eggs in the morning and eat them at noon.
2. Eat coarse grains and carbohydrates to lose weight at noon.
Carbohydrates are widely found in the staple food we usually eat. Office workers and student parties generally have only rice and pasta to choose from at noon. Rice has high water content and low energy density, but if you want to lose weight better, you'd better eat coarse grains with white rice. Usually, it is best to take corn, sweet potato and miscellaneous grains porridge as the staple food at noon to achieve the best weight loss effect. Pay attention to the weight loss period and eat flour and rice (white rice and steamed bread) after exercise.
3, eating at noon can reduce fat and lose weight.
To evaluate the calorie level of a dish, we should start with the raw materials and cooking methods. After the fatty ingredients are made into dishes, the calories are generally not low (roast duck, braised pork, mutton skewers, etc.). So if you want to lose weight, don't eat these dishes at noon. At noon, the protein source of grease is guaranteed. If you want to eat fish and shrimp, try to avoid frying, because fried, fried and roasted dishes are generally high in calories. It's best to skin the chicken skin and remove the oil slick when drinking soup.
Four tips on diet and weight loss
65438 +0 high protein
When we absorb every nutrient, we consume energy. Take "absorption 100 kcal corresponding substance" as an example: carbohydrate: 5% (10 kcal), protein: 25% (20 kcal) and fat: 2% (5 kcal). Obviously, our bodies need to spend the most calories to digest protein food, and it is difficult to store it as fat because of a strong sense of fullness. Therefore, people who reduce fat are advised to consume a lot of protein. When it comes to losing weight, many people think that you can't eat meat. Their fat-reducing meals are all "grass", but fruits are not carbohydrates? Salad contains no calories? Even if you keep eating these things, it is unhealthy to lose weight.
No.2 low GI food (low glycemic index)
The higher the GI value, the higher the postprandial blood sugar, the more insulin secretion, and the easier it is to form fat. Therefore, in the staple food, we should eat coarse grains such as corn, purple potato and brown rice, instead of rice, noodles and porridge. Many people think that eating fruit is fructose, which is not easy to gain weight and can be eaten casually, but ... there is no such good thing. The truth of fruit, the calorie of fructose: the fructose of fruit, and the glucose of carbohydrate decomposition, produce the same calorie. Fructose and leptin: Leptin can make us feel full, but fructose will reduce the sensitivity of leptin, that is, you will not feel full, so it is easy to overdose; The first metabolite of fructose is fructose-1- phosphate, which is easily converted into fat in the liver, and a large amount of deposition may lead to nonalcoholic fatty liver. Generally speaking, about 200g of fruit every day only contains 2~ 10 g of fructose. If the intake of fructose is less than 50 grams per day, it will not have adverse effects on blood lipid and weight. More often, you drink sugary drinks with high fructose corn syrup. So basically, we should drink less or even not drink high-sugar drinks like milk tea.
No.3 high quality fat
In fact, a long-term high-protein diet will increase the burden on the kidneys, but the solution is simple-eat some fat. The decomposition of transportation in protein needs the participation of fat. Without fat intake, this process cannot be successfully completed. If we only pay attention to the high-protein diet without paying attention to the intake of fat, it will be difficult to digest and utilize. What kind of fat should I eat? High quality fat: hemp seed oil, linseed oil, pumpkin seed oil, avocado, olive oil, grape seed oil, etc. These can be directly cold-mixed, cold-pressed, not damaged by high temperature, and retain a lot of nutrients (note that these vegetable oils are not suitable for high-temperature frying and roasting, and are easy to oxidize to produce harmful substances. What kind of fat should I not eat if I want to relieve hunger, eat high-temperature frying or use animal oil? Partially hydrogenated vegetable oil (including partially hydrogenated palm oil, soybean oil, rapeseed oil, etc. ), ghee, ghee, vegetable ghee, high-grade ghee, liquid ghee, vegetable butter, vegetable fat, margarine ... These unhealthy fats will make you gain weight seven times faster, and it's really terrible to think about it.
Fourth, choose the appropriate aerobic time.
Many friends like to do aerobic exercise directly after dinner at night, which can really reduce fat, but it is not the best choice. We should find a time when the insulin level is very low. Fasting insulin is indeed low, but there is a risk of hypoglycemia and dizziness. So it is appropriate to choose aerobic exercise after strength training. After strength training, glycogen is utilized, and it is easier to enter the state of consuming fat.
Tips on how to eat at noon to lose weight
I suggest you go out to eat at noon and prepare a bowl of hot water to rinse the oil in the dish. In addition, refuse covered rice, which is a kind of food with good taste, because the oil of covered rice directly penetrates into the rice and blends into one. I ate too much bibimbap, so it's hard to get fat. If you order takeout, you will probably give Wang Laoji something to drink. Be sure to polish your eyes at this time! Don't drink it if it contains sugar and fructose syrup. Most drinks will have this, so parents who want to lose weight had better not drink at noon.
Lunch for office workers should include the following contents
A staple food: carbohydrates. A grapefruit-sized coarse grain bread, steamed bread or noodles.
Three servings of vegetables: vitamins and cellulose. Mainly green vegetables, different colors are better, depending on everyone's different food intake.
One meat: fish is the first choice, followed by red meat such as shrimp, chicken, beef, mutton and pork. Size is the size of a business card.
Fruit: preferably apples or other seasonal fruits.
A handful of nuts: walnuts, hazelnuts, almonds, etc. , about 10~ 15.