1, grapefruit diet will rebound.
Grapefruit diet works faster, but it rebounds faster. Eating grapefruit according to the 12-day menu can see the weight loss effect, but after successfully losing weight, returning to the normal diet, the weight will easily rebound.
2. Why is there a rebound?
Because grapefruit loses weight by losing water and muscle, not fat. Grapefruit diet is a diet menu with high protein and low starch content. Increasing the intake of protein and reducing the intake of starch every day will gradually dehydrate the body and consume muscles.
And the normal operation of the body needs enough starch to keep blood sugar normal. When the intake of starch is insufficient, the sugar stored in the body will be decomposed into glucose, and some water will be lost in the process. This is how you lose weight, but you don't really burn off fat, so once you return to a normal diet, you may rebound.
3. How to avoid rebound?
(1) Use grapefruit to lose weight several times.
According to the grapefruit diet menu, after losing weight for 12 days, stop for two days, repeat eating for twelve days, and then stop for two days. Repeat this cycle for 2-3 times to maintain weight loss success.
(2) Reasonable recovery of diet
In fact, grapefruit diet relies on hunger to achieve the purpose of losing weight to a certain extent. When you can restore your normal diet, don't overeat at at once, but eat reasonably step by step. Avoid excessive diet and lose weight, even fatter than before.
(3) Exercise consumes heat.
To prevent rebound, the most important thing is to help the body burn calories all the time. Therefore, whether during or after using grapefruit diet, you can cooperate with a certain amount of exercise to enhance the effect of burning calories and fat. For example, do brisk walking, race walking, cycling, jogging and other aerobic exercises for about half an hour every day.
4, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.