The best way to throw oil: eat "two low" foods.
Want to lose weight, in addition to eating more vegetables, but also eat more meat, because meat is rich in protein!
Take another nut I like very much as an example. Peanut is a low-sugar food, with a GI value of only 22, but it is rich in fat, and the calorie per gram of/kloc-0 is as high as 560 calories. Although the GI value of chestnut is 60, which is much higher than that of peanut because of its high starch content, its100g calorie is only 2 15 calories, which is much lower than that of peanut. Only chestnuts will stimulate the subsequent appetite and let you consume more calories!
So look for low-sugar and low-calorie foods, that is, "two low" foods. Do you have this kind of food? Yes, the answer is protein food (leafy vegetables are also suitable, but the human body needs calories, so you can't just eat leafy vegetables to live).
It is easy to be hungry and not easy to overeat.
Thank you when you were young. As long as you limit your daily intake of calories and have perseverance, you will definitely lose weight. However, once you are over 30, your metabolism will get worse. Sometimes you get hungry when you eat too much at the last meal, so don't eat? Fighting hunger is really painful. What if you are so busy with your work? At this time, you can adopt the most suitable way to lose weight after 30 years old-protein to lose weight.
◆ protein food belongs to a low-sugar diet.
It has the characteristics of hunger tolerance and is not easy to overeat, so it is easy to control the total calorie intake.
The basal metabolic rate is related to the amount of muscle tissue.
In the process of losing weight, if the body's muscle tissue is lost, the basal metabolic rate will drop (for example, from the original basal metabolic amount of 30 calories per kilogram to 25 calories), which increases the difficulty of slimming. At this point, the supplement of protein can correct this situation. Normal people, regardless of gender, need 1 g protein per kilogram of body weight every day, that is, 55 kilograms of people need to eat 55 grams of protein; 80 kilograms of people need 80 grams of protein.
Protein's diet method increased protein's daily intake (per kg body weight 1g) to 1.5 ~ 2g (target weight). In other words, reduce calorie intake, but increase protein intake.
Generally, a woman weighing 55 kilograms needs 55 grams of protein every day. If the target weight is 50kg, she needs to consume 75 ~100g of protein every day from now on. Similarly, if an 80kg male aims to be 70kg thin, the demand in protein will increase from the original 80g to 105 ~ 140g.
Protein intake in protein's diet ※
● protein that the average person needs to consume every day = body weight x 1g (for example, 50kg x 1g).
● Daily intake of weight loss in protein = target weight X (1.5~2 ~ 2g).
(The maximum supplementary amount of protein per kilogram is 2g. )
Calculation example:
Female 55 kg (original weight) →50 kg (target weight)
(50x 1.5)～(50 x2)= 75～ 100g
Male 80 kg (original weight) →70 kg (target weight)
(70 X 1.5)~(70 X 2)= 105 ~ 140g
Excessive intake of protein may cause liver and kidney burden.
Since protein is so good, change the energy source to protein instead of sugar! Protein's weight loss method, which was first circulated, did have such an extreme practice. It supplemented protein in large quantities and didn't touch starch at all, but it was definitely a mistake!
Because protein needs to be metabolized into ammonia and excreted, if it is ingested excessively, it will cause the burden of liver and kidney. Furthermore, sometimes the body is in urgent need of energy, and when the sugar is insufficient, it will grasp the fat first, but this urgent need will cause incomplete decomposition of fatty acids, produce ketone bodies and cause acidosis, and all organs will suffer (from dehydration to severe shock).
Therefore, the moral of protein's weight loss is to increase the weight of protein through the distribution of food calories, but the upper limit is 2 grams per kilogram of body weight. Table 4-2 summarizes the content of protein in common foods for your reference:
High protein, low calorie, no matter how much you eat, you are not afraid of being fat.
While eating high protein, are you worried about excessive calories? Eat lean beef, chicken breast and tuna.
I am busy at work on weekdays, so I am also a standard foodie. For office workers who have no time to cook by themselves and have a lot of exercise, it would be great if eating three meals outside can still achieve the purpose of body shaping! In fact, as long as you know the correct way to eat, most people can get thinner and thinner.
Food contains various nutrients, including protein, sugar, fat, vitamins and minerals. The common diet drink on the market, commonly known as milkshake, is to quantify these ingredients, so that people can drink a calculated amount according to their own weight every day and get enough protein, but at the same time, they will not consume excess calories and achieve the effect of losing weight.
But drinking milkshakes to lose weight is inhuman. I still like the feeling of eating all kinds of delicious food. Here are some foods with high protein and low calorie, as well as the places to pay attention to when eating, for your reference:
1. Lean beef: Only 4 pieces of braised beef tendon have 7 grams of protein. I usually take 8 tablets at a time, and I can get14g of protein, with a total calorie of only 85 calories. I like steak, too, but the protein content of filet mignon, sirloin steak or steak with the same weight is almost equal, but because sirloin steak and steak have high fat content and the calories are 2~2.5 times higher than filet mignon, I will choose filet mignon with lower calories.
2. Chicken breast: definitely a good helper to lose weight. High protein and low calorie (lower than chicken legs and wings), please try to choose this part to eat. However, there is one more thing to pay attention to, and avoid eating chicken breast with excessive seasoning or oil. It is suggested that when you are free, you can buy a box of 200 grams of chicken breast in the supermarket and cook a meal at home after blanching, so that you can get 46 grams of protein, with a total calorie of only 230 calories.
3. Eggs: A protein is 7 grams, and the fat is 5.7 grams. Many people often eat an omelet for breakfast, fried rice with eggs or an egg lunch at noon, but many people have the problem of high cholesterol, so even though eggs are low in calories and rich in protein, I suggest eating at most one a day.
4. Tuna: It is also a good helper to lose weight, but the price is high, and canned tuna is common in the market. The tuna sandwich or tuna omelet that most people often eat for breakfast usually adds a lot of high-calorie mayonnaise. Therefore, if you can eat at home, I strongly recommend buying canned tuna with porridge. If you eat half a can of 45g at a time, you can get 10g protein, but the calories are only 42 calories. As for canned "oily" tuna, the light and heat are nearly three times that of boiled tuna, so don't buy it wrong.
5. Bean products: For example, braised tofu, which is common in buffets, can not only bring satiety, but also take care of slimming needs. If I eat at home, I will buy tofu skin and cook it in noodles. I usually take two tablets at a time, and I can eat 17 grams of protein, but the calories are only 132 calories. Sometimes I buy traditional tofu for a change. Although its protein content is not as good as that of tofu skin, its calorie is less than half of that of tofu skin, and it is definitely the cheapest slimming product.
6. Sugar-free soybean milk: Drinking 500 ml of sugar-free soybean milk every day can supplement 15 grams of protein, while the calorie is only 160 calories. The same 500 ml full sugar soybean milk has about 300 calories and 225 calories less sugar. It is strongly recommended to drink sugar-free soybean milk. But remind everyone that 500 ml is the daily limit. Why?
Because soybean milk contains phytoestrogens, if it is eaten in excess, it is equivalent to supplementing excessive estrogen, and women may increase the risk of cancer; Men will inhibit testosterone (a male hormone), because testosterone will strengthen muscles and burn fat, so drinking too much soy milk will lead to testosterone decline, which is not conducive to weight loss.
7. Milk: Like milk, it has a high protein. However, in recent years, many studies have shown that milk is not suitable for human body and even harmful. I have reservations about this part. Therefore, I suggest drinking 500 ml at most every day. In fact, I personally used to drink milk and soybean milk once a day.
The point is not weight, but body fat rate.
As for the cause of metabolic syndrome, it is thought that it is closely related to heredity, high carbohydrate diet and obesity. Since genes can't be changed, we can only find ways to improve our lifestyle and lose weight. The improvement method can start from the following five points:
1. Waist: There are subcutaneous fat and visceral fat in the fat storage area. Subcutaneous fat can make people look fat and swollen, but visceral fat is the real killer. You can see the amount of visceral fat from the waist circumference. A good way to correct waist circumference is to take a ruler and measure it according to the position of navel at the end of expiration. The waist circumference of healthy men should not exceed 90 cm, and that of women should not exceed 80 cm. See chapter 5 for how to slim down. )
2. Avoid insulin resistance: Fasting blood glucose is greater than 100 mg/dl, which indicates the appearance of insulin resistance. Obesity will promote it, and in the case of unstable blood sugar, there will also be a sugar-loving state, which will aggravate obesity. In this vicious circle, fasting blood glucose finally exceeds 1.26 mg/dl, and it officially becomes diabetes. Eating less foods with high glycemic index is the solution.
3. Maintain normal blood pressure: If the blood pressure is greater than 130/85 mmHg, it is one of metabolic syndrome. If it is greater than 140/90mmhg, it is diagnosed as hypertension. Please refer to the next section on how to lower blood pressure.
4. Increase high-density cholesterol: Cholesterol is a kind of body fat, an important substance on the cell membrane and a major component of many hormones. Two-thirds of cholesterol needed by human body is synthesized by liver, and 1/3 comes from food, which is divided into low density and high density. Low-density cholesterol will adhere to the blood vessel wall, causing arteriosclerosis and inflammation, hypertension, myocardial infarction, stroke and other diseases, so it is regarded as bad cholesterol. In contrast, high-density cholesterol is regarded as good cholesterol because it can not only bring the surrounding cholesterol back to the liver for metabolism, but also resist oxidation, inflammation and protect blood vessels.
5. Reduce triglycerides in the body: Triglycerides are also fat in the body, which is mainly converted from excess calories after digesting and absorbing food. Therefore, if the triglyceride content is high, it must be related to excessive calorie intake. These excess triglycerides will be deposited on the wall of blood vessels, which will accelerate the hardening and inflammation of blood vessels, reduce high-density cholesterol and reduce its protective force on blood vessels, which is simply a double harm to the cardiovascular system. In addition, high triglycerides will also increase the incidence of pancreatitis.
Let muscle tissue replace fat.
Although you need three things to be established to be called metabolic syndrome, if you don't have one thing, it means you are healthy. Take an athlete with a height of 185 cm and a weight of 86 kg as an example. If only the body mass index is 25, his body fat rate is 16%, and his waist circumference is 85 cm, all within the normal range. The reason why his body mass index is higher is that his muscle tissue is developed and his weight is muscle rather than fat, so he doesn't need to lose weight at all.
■ Weight (kg) ÷ Square of height (m)
→86÷( 1.85X 1.85)=25
There is a female patient in my clinic, with a height of 16 1 cm and a weight of 60 kg. She looks a little fleshy, but her body mass index is 23, which is normal. Does she need to lose weight?
If her body fat rate is over 27%, or her waist circumference is over 80 cm, or her blood fat is high, I will still advise her to lose some "fat" to reduce her body fat rate, and it is best to increase muscle tissue to make her healthier. After all, the body mass index is only a rough estimate, and the proper proportion of body components is the real health.
So what is the proportion of body composition? The human body is mainly composed of water, fat, protein, minerals and carbohydrates. In which water accounts for 60%; Minerals 5%, mainly in bones; Carbohydrates, that is, carbohydrates, are mostly stored in the liver in the form of glycogen, accounting for about 2%; The remaining 33% is seen by Fat (Fat) and protein (Strong).
Therefore, two people with the same weight will have different health status due to different composition ratios. A really fat person may have more than 30% fat, which compresses the proportion of other body components.
Fat is the chief culprit of obesity, but losing weight is indispensable for us. How to reduce the proportion of fat in the body and keep healthy can start with increasing the daily fat intake.
Zero fat and low fat make you fatter.
●ω-9 fatty acids: cashew nuts, almonds, good sleep, stable mood, no explosion.
Omega-9 fatty acids can reduce low-density cholesterol and slightly increase high-density cholesterol, and also have antioxidant and vascular protection effects. Olive oil is rich in omega-9 fatty acids, but it is not recommended to use it at high temperature to avoid losing its original utility due to oxidation.
In terms of food, cashews and almonds are rich in omega-9 fatty acids. Nuts are also rich in chromamine acid, which can be converted into serotonin during the day to stabilize people's mood, and melatonin at night to make you sleep well, which is beneficial to the secretion of growth hormone and leptin. At the same time, it is a food with low glycemic index (low GI), which has little stimulation to insulin secretion, which makes people have a stable appetite and will not overeat.
Some people may worry that nuts are high in calories (because of their high oil content); But this worry is unnecessary, because the fat of nuts will be broken down into healthy omega-9 fatty acids. If you take it in moderation, you won't be afraid of obesity, and even help you lose weight and get healthy.
If I feel a little hungry in the afternoon or evening, I will eat 20 cashews or almonds (about 170 calories) or drink a cup of nut drink (about 130 calories) as a snack. Both are good choices. Although the calories of 20 nuts seem to be higher than those of a nut drink, they can effectively reduce the appetite for dinner. (because the extra sugar added to the nut drink will increase the GI value)
Harmful fatty acids, the disaster of body expansion
◆ Trans fatty acids: processed foods such as snacks are the new force of oil.
Unsaturated fatty acids are easily oxidized and deteriorated if cooked at high temperature. Therefore, a stable method of "hydrogenation" of these unsaturated fatty acids has been developed, which can not only preserve the corrosion, but also maintain the taste. This method is widely used in many processed foods, such as biscuits, potato chips, French fries, cake cream and creamer.
However, in recent years, it has been found that trans fatty acids can increase low-density cholesterol (bad cholesterol) and triglycerides, while reducing high-density cholesterol, which greatly increases the risk of cardiovascular diseases. Many studies have even confirmed the positive correlation between trans fats and cancer, which is very harmful to human body. Please remember to look at the ingredient list on the back before you buy food next time. If you have trans fats, don't buy them.
◆ Saturated fatty acids: Eat less lard, butter and coconut oil to stay away from cardiovascular diseases.
Animal fats, such as lard, butter, or coconut oil, will be solid at room temperature and are saturated fatty acids. Compared with unsaturated fatty acids, saturated fatty acids are easier to digest and burn into energy sources, and they are also relatively stable and not easy to deteriorate when cooked at high temperature for a long time. But the disadvantage is that too much intake will be converted into a lot of low-density cholesterol in the body, which will increase the risk of cardiovascular disease. It is suggested that the intake should not exceed 10% of the total daily calories, although in fact we often eat too much unconsciously (because too many foods use lard).
★ Skills of healthy eating "oil"
In order to be healthy, we must reduce the intake of harmful fat. There are several principles for your reference:
1. Cooking by yourself should reduce frying, frying and frying, and steam and cook more; If you eat out, eat less fried food.
2. Using non-stick pan can reduce oil consumption.
3. Pay attention to the nutrient composition table when buying processed food. If you have trans fats, don't eat them.
4. Reduce the use of sauces, such as salad dressing, sand tea dressing and mushroom dressing, because these are also made of oil.
5. Animal skins, viscera and germ cells (chicken skin, pig skin, pig liver, pig waist, pig brain, chicken liver, egg yolk, fish eggs, crab roe, etc.). ) is rich in saturated fatty acids, so try to eat less. Although the human body also needs some saturated fatty acids, this
Some foods are too high, and they are often eaten too much by accident. Even the seemingly ordinary food such as eggs is blood.
People with high fat had better not eat it every day.