2, the correct order of eating: most people's eating habits are to eat with chopsticks first, with some fish, three or two bowls of rice. Seven or eight minutes full, I remembered that I didn't eat vegetables, then I ate a few mouthfuls of vegetables, and finally I drank a bowl of soup and ate fruit. In fact, this kind of diet is unscientific and easy to lead to obesity. Because eating a lot of flour and rice first is easy to consume too many calories, blood sugar rises quickly, and stimulates insulin secretion in the body, promoting fat accumulation, which leads to obesity. The correct diet order to avoid obesity should be:
(1) Drinking soup before meals is better than prescription. Drinking a few mouthfuls of soup before meals is equivalent to adding a little "lubricant" to the digestive tract, which can make the food swallow smoothly, avoid irritation to the gastrointestinal mucosa, and also help the gastrointestinal tract digest food and promote the absorption of nutrients. When drinking soup, you should pay attention to choosing clear soup as much as possible.
(2) Eat vegetables again: The order in which the human body digests food is always the order in which it is eaten. If the composition of the food you eat is complex, you need to digest it for a long time first, and then eat simple and digestible food, which will hinder the stomach from absorbing the latter. So eat digestible vegetables first. With the lubricating effect of the first clear soup, people are more likely to feel full and effectively control their food intake.
(3) Finally, eat starch: Finally, eat white rice, which can delay the rise of blood sugar. And with the previous soup and vegetables, you can avoid eating a lot of high-starch food. If white rice can be replaced with whole grain rice or brown rice, it will be of great help to control weight.
3. Eat foods with high satiety: Choosing foods with high satiety can make dieters feel full and lose weight. For example, low GI foods and foods rich in dietary fiber are all good choices. Eating foods with low GI value (low glycemic index) can slow down the rise of blood sugar and reduce insulin secretion, thus reducing the formation and accumulation of fat. Dietary fiber is rich in minerals, cellulose and oligosaccharides, which can replace some nutrients in food and reduce the total food intake. Cereal bread, vegetables, fruits, oats and soybeans are all foods with high dietary fiber content and low GI value.
4. Proper seasoning: The sauce contains oil, which can prolong the digestion time, reduce the feeling of gastric emptying and make people less hungry, so it can effectively avoid eating too much food other than dinner. Sauce can not only make food taste more delicious, but also increase the satisfaction of the brain and make us feel happy in the process of losing weight. Choosing low-calorie healthy sauces can make people lose weight more happily.
5, with high-quality protein: protein can promote the elimination of water and salt in the body and eliminate edema. But also can give people a lasting feeling of satiety, which will not become indelible heat energy accumulated in the body, and 30% of it will be consumed because of the increase of human body temperature. Beans, fish, eggs and meat are all rich in high-quality protein. High-quality protein food is best eaten with vegetables. With the help of mineral elements and vitamins in vegetables, the absorption of protein is promoted, and the absorption rate of protein is increased by more than 30%. Such a balanced diet can not only supplement all kinds of nutrients needed by the human body. It can also prolong satiety time, reduce calorie intake and help to lose weight.
6. The above five tips will make you full and lose weight.