1. Staple food control: Staple food can be gradually controlled at about 250 ~ 300g by decreasing method. You can choose wheat, rice and some miscellaneous grains as the staple food, but you must strictly limit your food intake and develop the habit of eating seven or eight points. Try to eat less or not to eat too much starch and extremely sweet food, such as sweet potatoes and potatoes; Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
2, eat fiber to lose weight: fiber can hinder the absorption of food, fiber absorbs water in the stomach, can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
3. The principle of "new dietary revolution" with high protein: high carbohydrate food can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, you can only eat a moderate amount of vegetables, but you can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy.
4. Drink water or soup in moderation to lose weight: Drinking water is an essential need in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
5, slow food to lose weight: usually slow down when eating, you can achieve the purpose of losing weight. Fast food can lead to obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. Therefore, you should chew slowly when eating.