1, limit total energy: gradually reduce energy intake, while assisting moderate physical activity. Adults with mild obesity should lose 0.5 kg ~ 1.0 kg per month, that is, reduce the energy intake of 125 ~ 250 calories per day. Moderately obese adults should lose 2 kg ~ 5.0 kg per month and reduce their energy intake by 5 10 kcal ~ 1280 kcal per day.
2. Appropriate protein: While adopting a low-energy diet, the supply of protein should account for 20% ~ 30% of the total energy supply. Excessive intake of protein will damage liver and kidney function.
3, limit fat: too much fat intake will lead to ketosis, while limiting the supply of dietary energy, we must limit the supply of dietary fat, especially animal fat. Fat is easy to deposit around subcutaneous tissues and internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25% ~ 30% of total energy intake.
4. sugar restriction: the supply of sugar should be controlled at 40% ~ 55% of the total dietary energy, and foods containing monosaccharides such as sucrose and maltose should be avoided. The intake of dietary fiber can be unlimited, so we should eat more high-fiber foods appropriately.
5. Limit salt and purine: salt can cause thirst and increase appetite, and excessive consumption is not conducive to the treatment of obesity, and 3 g/d ~ 6 g/d is appropriate; Purine will increase appetite and increase the burden on liver and kidney, so the liver and heart of animals should also be restricted.
6, cooking methods and diet: food processing should be based on steaming, boiling, burning, simmering and other cooking methods, avoid frying, frying. The food you eat mainly varies from person to person. Generally, it is better to eat 3 to 5 times a day.
7. Others: While ensuring the dietary standards, eating more vegetables can increase satiety and reduce energy, but you must take enough nutrition.
Second, the main points of healthy weight loss for three meals a day
1. control heat
Heat is uncertain and varies from person to person. The heat required by human body is influenced by labor intensity, age, climate change, body shape, weight, health status and other factors. Nutritionists have found that for many obese people, the daily calorie intake should not be less than 1200 calories, because this is the minimum calorie to meet the normal metabolism of an adult. If this calorie intake may not exceed too much every day, you may achieve the goal of dieting and losing weight. Therefore, when three meals a day are matched, you can refer to this calorie to distribute. It is suggested that the heat distribution in three periods of a day is as follows:
Morning: 400-500 calories.
Medium: 400-500 calories
Evening: 300-400 calories
2. Balanced nutrition
Losing weight can reduce food intake, but it can't lack all the nutrients absorbed. According to the book "Calories and protein Intake" published by the World Health Organization, the intake of protein should be10% ~15% of the daily calories needed by human body; The intake of carbohydrates should not be less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams. In three meals, the nutrition should be well matched to ensure that the absorbed nutrition is rich enough.
3. The best time to eat
Breakfast -7 o'clock.
At this time, you may still be "sleeping" in bed, but in fact, your body temperature has begun to rise, your pulse has begun to accelerate, your sympathetic nerve has become increasingly active, and your digestive function has begun to operate. The gastrointestinal tract is awake, and you can digest and absorb the nutrients in food most efficiently. This is the best time to have breakfast.
Lunch-12: 30
This time is the time when the body needs energy most, and it is the best time to have lunch. At this time, the digestive enthusiasm of your gastrointestinal tract is far less than that of breakfast, so you need to chew slowly when eating.
Dinner-18: 30
Dinner must be settled 4 hours before going to bed, which is the time needed for food to be completely digested and absorbed in the gastrointestinal tract. Otherwise, sleeping with undigested food will not only accumulate fat, but also greatly affect your sleep quality.
Third, the correct diet+exercise, healthy weight loss does not rebound.
1, cumulative pressure of bad eating habits
Many people regard losing weight as a burden of life. Excessive dieting and rigid exercise are really unpleasant, and when losing weight becomes a source of stress, it is not only difficult to lose weight, but also has a negative impact. For example, if you eat very high calories that day, but only add a little food to your body, it will lead to the decline of your liver's ability to convert calories into glycogen for storage. Once a normal diet is restored, it is easy to form fatty liver. Clinically, many women with light weight have fatty liver, which is caused by excessive dieting.
2. Bad eating habits make water and muscles lose.
Losing weight is different from losing weight. Losing weight is to lose excess body fat, and losing weight is just to lose weight. Losing weight may just improve the body's edema problem, or short-term extreme diet will reduce the number on the weight machine. But when the body is hungry for a long time, the brain will order to reduce the basal metabolic rate of the body and even burn non-fat tissues (such as protein). After returning to normal diet, the reduced muscle tissue will not recover, but the volume of adipose tissue will increase. It seems that I have lost weight, the proportion of visceral fat or blood lipid has increased, and my body is getting worse and worse.
3. Eat more foods that are good for the liver.
The liver plays an important role in metabolism and is an important organ of the digestive system. It is responsible for synthesizing and decomposing fats, protein and carbohydrates, eliminating toxins in the body and making bile. In the process of digestion and detoxification, the liver decomposes nutrients into energy, and is also responsible for metabolism, storage, detoxification, balancing hormones and cholesterol, and promoting blood circulation. Therefore, it is very helpful to maintain the normal operation of the liver and avoid the low metabolic capacity of the liver, which leads to the easy retention of toxins, wastes and fats in the body.
Fourth, college students lose weight in winter recipes
The first diet: milk and vegetables
Milk-flavored vegetables can provide nutrition, but they will not produce a lot of heat, which will lead to skin accumulation. At the same time, vegetables are good for relaxing bowels and helping digestion and detoxification!
Ingredients: milk, whipped cream, shredded cheese, broccoli.
Practice: firstly, blanch the blue-and-white wild vegetables, rinse them with clear water, dry them for later use, pour in the ingredients: milk, whipped cream and shredded cheese, stir-fry for 5- 10 minutes, and finally pour the cooked blue-and-white wild vegetables into quick stir-fry and serve.
Diet 2: Roasted Shrimp with Ginger Flavor
Don't be surprised. Roasted shrimp with ginger is actually a diet for college students to lose weight in winter. In fact, this dish is very nutritious. Shrimp contains high protein, and ginger can drive away the cold. But don't eat too much, it will get angry and get hot.
Ingredients: fresh shrimp, Jiang Mo.
Practice: separate the back of fresh shrimp with a blade, which can make the shrimp taste better and easier to eat, then marinate it with salt and ginger powder, then cook it with sesame oil, pour in fresh shrimp, roast it on medium heat, and finally add cooking wine and soy sauce to taste.
The third diet: macaroni and apples.
Macaroni is the favorite snack of college students. If you can lose weight through it, I believe it will set off a craze on campus. Now there is really macaroni-apple, the main vegetable formula recommended by even fashion nutrition experts. It has more comprehensive nutrition and special taste, so that students can lose weight and enjoy delicious snacks.
Ingredients: macaroni, apples, lean pork.
Exercise:
First, cook macaroni, preferably bone soup, which will taste much sweeter. Then drain, wash the apples, cut them into granules, soak them in salt water, pick them up, then dice them with carrots, blanch the broccoli, chop the lean meat, then add onion, minced meat and the above materials, stir fry, mix well and season, and serve.