Methods: Many people will gain weight after quitting smoking, but not all of them will. The average weight gain of 3-4 kg is moderate. If this happens, you should give up smoking first and then lose weight. In addition to exercise, it is to eat less high-fat food, control the intake of bright red pork, beef and mutton, and appropriately eat chickens, ducks, geese and rabbits, or aquatic shellfish such as clams, oysters and crabs. Because the fat in light-colored and shellfish meat is very low, it can avoid the increase of human cholesterol to the maximum extent.
With meat, you can't eat less fruits and vegetables. It's best to eat more fruits and vegetables during the smoking cessation stage. First, the fat content is low and it won't gain meat. The second is to find a healthy substitute in the process of quitting smoking. Besides eating more fruits and vegetables, drink more water and don't have an empty stomach.
In fact, nutrition experts say that some people gain weight only temporarily after quitting smoking, and when the smoker's body adjusts to the change of quitting smoking, it will return to normal weight.
Can eating fruit before going to bed at night make you fat?
It is best not to eat fruit two hours before going to bed. Your stomach is not resting, and insulin is still secreted. It is easy to get diabetes after a long time. It's best to eat fruit before meals, because fruit is the fastest to digest.
Fruit is not a snack.
In the diet of China residents, fruits are generally regarded as "snacks" and "desserts". Many people, especially adult men, generally regard fruits as "snacks" and seldom eat them. Others regard fruit as a "dessert" and think it is the chief culprit of obesity and diabetes, so stay away from it. This concept affects their correct understanding of the healthy value of fruit, reduces their enthusiasm for eating fruit, and leads to insufficient fruit intake in their diet.
You should eat it every day.
Fruit is not a dispensable snack, on the contrary, it plays a great role in our health and disease prevention. Therefore, the correct way is to "eat every day" and eat according to the recommended amount in the Dietary Guide for China Residents, which is the basic amount to ensure health.
Fruits are rich in nutrients, mainly carbohydrates, vitamins and minerals, as well as bioactive substances beneficial to human health, such as carotenoids, bioflavonoids, anthocyanins and proanthocyanidins, organic acids and so on. Vitamins in fruits are mainly vitamin C, carotene and some B vitamins, which are the main sources of vitamins in people's diet. A large number of scientific studies show that eating fruit regularly can significantly reduce the risk of chronic diseases such as tumors; Fruit contains many antioxidant components, which can delay the aging process of cells; A large number of vitamins can maintain the normal differentiation of cells.
Although there are many similarities in nutritional value between fruits and vegetables, raw food can avoid the loss of nutritional components during cooking and give full play to its nutritional role because fruits do not need to be cooked. Therefore, the nutritional function of fruit is irreplaceable by other foods.
Eating before meals is beneficial to nutrient absorption.
At present, people in China have a great misunderstanding about the time to eat fruit. Taking fruit as dessert after meals, the organic acids in it will combine with minerals in other foods, which will affect the digestion and absorption of the body; Pectin in fruit can absorb water and increase the water content of food in the gastrointestinal tract, so eating fruit after meals will also increase the burden on the stomach.
In addition, we should also pay attention not to eat fruit before going to bed at night, otherwise a full stomach will affect sleep. Never think that eating fruit is a trivial matter. Only by eliminating these misunderstandings can we cultivate truly healthy living habits.