The stomach capacity becomes larger, and you need to eat more food to feel full, so it is inevitable to gain weight.
Therefore, if you want to lose weight, it is better to try to "slim down" your stomach first!
What do you know about your stomach?
Telescopic "digestive balloon"
The stomach is a very elastic organ, only the size of a fist, but very flexible. When food enters the stomach, the stomach will slowly expand like a balloon, and the stomach wall will gradually become thinner. At this point, the stomach will secrete gastric juice to dissolve the food into mud, and the food will slowly enter the small intestine after staying in the stomach for a while.
How big is the stomach capacity?
Generally speaking, when the stomach is empty, the volume is about 50 ml, and after eating, it expands to about 1200- 1400 ml, and the maximum can even reach 2000-2400 ml. However, if you overeat frequently, it is easy to make the stomach expand, weaken its telescopic function, and relax the stomach wall on an empty stomach.
Empty after 4 hours.
The PH value of gastric juice is between 1.5-2.0, comparable to hydrochloric acid. After food enters the stomach, it will be digested and emptied. Different kinds of food have different digestion and emptying speeds, generally within 4 hours.
The brain is always late. When we were eating, it was obvious that our stomachs were full, but our brains had been reacting for 20 minutes. Therefore, overeating often occurs.
Know yourself and know yourself, and fight every battle, and grasp these characteristics of the stomach. How to protect your stomach? 7 steps to make your stomach "slim down successfully"!
Eat seven points full.
Eating too much will not only turn excess calories into fat and accumulate in the body, but also make the stomach swell a little. The so-called eating only seven points full means that the stomach is not full, but the enthusiasm for food has dropped. You can prepare a lunch box with a capacity scale and eat about 800 ml of food at a time, so that it will not exceed the standard.
Eat more meals a day, but eat less every time.
The key to suppress appetite and shrink the stomach is to eat moderately in a fixed time. For example, you can eat three meals and two refreshments a day, and the amount should be moderate each time. For example, afternoon tea, vegetable salad or fruit salad are all good choices between Chinese food and dinner.
Don't think that water can be drunk indefinitely.
As far as expanding stomach capacity is concerned, meat and water have the same function. Although water has no heat, it is easy to make the stomach swell, because the stomach is elastic, just like a soft balloon. The more water you drink and eat, the bigger your stomach will be.
Therefore, it is necessary to sip rather than gulp. There are many gases in beer and carbonated drinks, which will make the stomach swell and must be thrown away.
Chew it well for 20 times.
Many fat people eat fast, because they don't chew food carefully and swallow air together, which makes their stomachs more likely to swell. As long as you chew well, you can get a sense of fullness as soon as possible. Because the brain reacts slowly, you can wait for this reflection time by chewing fully, and chewing slowly helps digestion.
Tame your "appetite"
If you want to change your hobby of greasy and fatty food, don't give up right away. You can use baked potatoes instead of potato chips and roast chicken instead of fried chicken. This will help you get used to healthy food.
Breakfast is very important.
The time between breakfast and Chinese food is about 4 hours. If you don't eat breakfast, hunger will make you eat too much food at noon. Therefore, nutritious breakfast is essential. Even if you never have time to prepare a big breakfast,
Haste makes waste
We advocate a healthier way to lose weight, and want to reduce the stomach capacity in a short time, which not only brings pain to the body and mind, but also is not conducive to health. Therefore, it is necessary to gradually reduce the amount of food, which can reduce the difficulty of dieting and make it easier to stick to it.
Correct understanding of the digestion time of food requires nourishing the stomach to reduce the stomach!
To lose weight, we should not only have a balanced diet, but also learn to choose and match foods correctly according to the time that different kinds of foods stay in the body.
Food digestion time list
Understand the digestion time of different food types. Now, let's choose the right food and have a healthy stomach!
Perfect match of polished rice grains
Coarse grains such as purple rice, brown rice and oats, as well as various beans such as red beans, black beans and soybeans contain more "slow digestible starch", which should be matched with foods containing "fast digestible starch" such as polished rice and white flour as the staple food. This satiety lasts for a long time, which can effectively suppress appetite and control weight.
Choose low-fat meat
The digestion time of fish and shrimp is short, poultry meat such as chicken and duck is in the middle, and red meat such as pigs, cattle and sheep is slow to digest. The higher the fat, the less digestible the meat is, so pork belly and chicken skin with high fat content can't be eaten often!
Root vegetables can be used as staple food.
Root vegetables such as sweet potato, potato and corn take a long time to digest because they contain a lot of "slowly digestible starch". If you eat it as a staple food, you should avoid indigestion if you eat too much.