The best way to throw oil: eat "two low" food.
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 of 100 gram is as high as 560 calories. Although chestnut has a GI value of 60, which is much higher than that of peanut because of its high starch content, its calorie per kloc-0/00 gram is only 2 15 kcal, which is much lower than that of peanut. Only chestnuts will stimulate the subsequent appetite and make you eat more calories!
Therefore, we should look for low-sugar and low-calorie food, that is, "two-low" food. Is there such 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 has the characteristics of being hungry and not easy to overeat.
Thank you when you are young. As long as you limit your daily intake of calories and have perseverance, you will lose weight when the time comes. However, once you are over 30, your metabolism will deteriorate. Sometimes you will be hungry after eating a lot in the last meal, so don't you eat? It's really painful to resist hunger, and what should I do if I'm so busy at work? At this time, you can adopt the most suitable way to lose weight after the age of 30-protein to lose weight.
◆ protein food belongs to a low-rise 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 will increase the difficulty of slimming. At this point, the supplementary protein can correct this situation. Generally, normal people, regardless of gender, need protein intake per kilogram of body weight 1 gram 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 weight-loss method will increase the daily intake of protein (per kg body weight 1 g) to per kg body weight (target body weight)1.5 ~ 2g. In other words, reduce calorie intake, but increase protein intake.
Generally, a woman of 55 kg needs 55 grams of protein every day. If the target weight is 50 kg, she needs to eat 75 ~100 grams of protein every day from now on. Similarly, if an 80kg male aims to be reduced to 70kg, the demand in protein should be increased from the original 80g to105 ~140g.
Protein intake of protein diet ※
● The average person needs to take protein every day = weight X 1 g (for example, 50kg x1= 50g).
● Daily intake for weight loss in protein = target weight x (1.5 ~ 2g).
(The maximum amount of protein to be supplemented per kilogram is 2g.)
Calculation example:
Female 55 kg (original weight) →50 kg (target weight)
(50 x1.5) ~ (50 x 2) = 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, just change the energy source to protein instead of sugar! Protein's diet method, which was first circulated, did have such an extreme practice of supplementing protein in large quantities and not touching starch at all, but it was definitely a mistake!
Because protein needs to be metabolized into ammonia and excreted, if it is taken in excess, it will cause the burden of liver and kidney. Furthermore, sometimes the body is in urgent need of energy, and if the sugar is insufficient, it will grasp the fat first to use it, 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 serious shock).
Therefore, the moral of losing weight in protein 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 is a summary of the content of protein in common food, which can be provided for your reference:
High protein, low calorie, no matter how much you eat, you are not afraid of getting fat.
While ingesting high protein, are you worried that the calories will exceed the standard? Eat lean beef, chicken breast and tuna.
I am busy at work on weekdays, so I am also a standard eater. For office workers who don't have time to cook by themselves and do a lot of exercise, it would be great if they can still achieve the goal of body shaping by eating three meals outside! In fact, as long as you know how to eat correctly, most people can eat more and more lean.
Food contains various nutrients, including protein, sugar, fat, vitamins and minerals. The diet drink commonly sold in the market, commonly known as milkshake, is to quantify these ingredients, so that people can drink a calculated amount according to their weight every day, get enough protein, but at the same time, they will not eat excess calories and achieve the effect of losing weight.
But it's so inhuman to lose weight by drinking milkshakes. I still like the feeling of eating all kinds of delicious food. Here are a few foods with high protein and low calories, as well as the places that should be paid attention to when eating, for your reference:
1. lean beef: just 4 slices of braised beef tendon have 7 grams of protein. I usually eat 8 slices at a time, and I can get 14 grams of protein, and the total calories are only 85 calories. I like steak, too, but the protein content of filet mignon, sirloin or beef chops with the same weight is almost equal, but because the fat content of sirloin and beef chops is high and the calories are 2~2.5 times higher than filet mignon, I will choose filet mignon with lower calories.
2. Chicken breast: It is definitely a good helper to lose weight. It is high in protein and low in calories (lower than chicken legs and wings), so please try to choose this part to eat. However, there is one more thing to pay attention to, avoid eating chicken breast that is excessively seasoned or mixed with too much oil. It is recommended that when you are free, you can buy a box of 200 grams of chicken breast in the supermarket and blanch it for a meal at home, so you can get 46 grams of protein, with a total calorie of only 230 calories.
3. Eggs: A protein is 7 grams, while the fat is 5.7 grams. Many people often have an omelet for breakfast, fried rice with eggs or a lunch with eggs at noon, but many people have the problem of high cholesterol, so even if eggs are low in calories and rich in protein, I still suggest eating at most one a day.
4. Tuna: It is also a good helper to lose weight, but the price is on the high side, 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 get10g of protein, and the calories are only 42 calories. As for the "oily" canned 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 bring satiety and take care of slimming needs. If I eat at home, I will buy tofu skin and cook it in the noodles, usually two pieces at a time, so 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, which is definitely the cheapest weight-loss holy product.
6. Sugar-free soybean milk: Drinking 500 ml of sugar-free soybean milk every day can supplement 15 g of protein, while the calorie is only 160 kcal. The same 500 ml full sugar soybean milk has about 300 calories, and the sugar reduction is about 225 calories, so 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 drunk 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 excessive drinking of soybean milk will cause testosterone to drop, which is not conducive to weight loss.
7. Milk: Like milk, it has a high protein. However, in recent years, many studies have suggested 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 am personally used to drinking milk and soy milk one day.
The point is not weight, but body fat rate.
As for the cause of metabolic syndrome, it is believed that it is closely related to heredity, high carbohydrate diet and obesity. Since genetics cannot be changed, we can only find ways to improve our lifestyle and lose weight. The improvement method can be started from the following five points:
1. Thin waist: There are subcutaneous fat and visceral fat in the fat storage area. The subcutaneous fat will make people look fat and swollen, but the visceral fat is the real killer who hurts the body. The amount of visceral fat can be seen from the waist circumference. A good way to correct the waist circumference is to take a ruler and measure it according to the navel position at the end of exhalation. The waist circumference of healthy men should not exceed 90 cm, while that of women should not exceed 80 cm. (See Chapter 5 for how to slim your waist.)
2. Avoid insulin resistance: Fasting blood glucose is greater than100 mg/dl, which represents the appearance of insulin resistance. Obesity will promote it, and in the case of unstable blood sugar, it will also occur in a sugar-loving state, which will increase obesity. Under such a vicious cycle, the fasting blood glucose finally exceeded126 mg/dl, and it officially became diabetes. Eating less foods with high glycemic index is the solution.
3. Maintain normal blood pressure: If the blood pressure is greater than130/85 mmHg, it is one of metabolic syndrome. If it is greater than140/90 mmhg, it is diagnosed as hypertension. Please refer to the next section for how to lower blood pressure.
4. Increase high-density cholesterol: Cholesterol is a kind of body fat, an important substance on cell membrane, and a major component of many hormones. Two-thirds of the cholesterol needed by the human body is synthesized by the liver, and13 is obtained from food, which is divided into low density and high density. Low-density cholesterol will adhere to the wall of blood vessels, causing arteriosclerosis and inflammation, hypertension, myocardial infarction, stroke and other diseases, so it is regarded as bad cholesterol. In contrast, high-density cholesterol, in addition to bringing the surrounding cholesterol back to the liver for metabolism, can also resist oxidation and inflammation and protect blood vessels, and is regarded as good cholesterol.
5. Reduce triglyceride in the body: triglyceride is also fat in the body, which is mainly converted from excess heat after digesting and absorbing food. Therefore, if the amount of triglyceride is high, it is definitely related to excessive calorie intake. These excess triglycerides will deposit on the wall of blood vessels, accelerate the hardening and inflammation of blood vessels, and reduce high-density cholesterol, reducing its protective force on blood vessels, which is simply double harm to cardiovascular system. In addition, high triglyceride 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 who is185cm tall and weighs 86kg as an example. If the BMI is only calculated to be 25, but his body fat rate is16% and his waist circumference is 85cm, both of which are within the normal range. The higher BMI is because his muscle tissue is well developed and his weight is muscle rather than fat, so he has no need to lose weight at all.
■ Weight (kg) ÷ Square of height (m)
→86÷（ 1.85X 1.85）=25
I have a female patient in the outpatient department. She is 16 1 cm tall and weighs 60 kg. She looks a little fleshy, but her BMI is 23, which is a normal value. Does she need to lose weight?
If her body fat rate exceeds 27%, or her waist circumference exceeds 80 cm, or her blood fat is on the high side, I will still advise her to lose some "fat" to reduce her body fat rate, and it is best to increase muscle tissue and make her healthier. After all, BMI is only a rough estimate, and the proportion of body composition should be right, which 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. Wherein water accounts for 60%; Minerals 5%, mainly in bones; Carbohydrates, that is, sugars, are mostly stored in the liver in the form of liver sugar, accounting for about 2%; The remaining 33%, by the fat (fat) and protein (strong) saw each other.
Therefore, two people with the same weight will have different health states due to different composition ratios. A really fat person may have more than 30% fat and compress the proportion of other body components.
Fat is the culprit of fat, but it is indispensable for us to lose weight. How to reduce the proportion of fat in the body and maintain health can start with improving the fat intake on weekdays.
Zero fat and low fat make you fatter.
●ω-9 fatty acids: cashew nuts and almonds, which have a good sleep, stabilize the mood and do not explode.
Omega-9 fatty acids can reduce low-density cholesterol, slightly increase high-density cholesterol, and also resist oxidation and protect blood vessels. Olive oil is rich in omega-9 fatty acids, but it is not recommended to use it at high temperature, so as not to lose 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 tryptamine acid, which can be converted into serotonin during the day to make people feel stable, and melatonin at night to make you sleep well, which is beneficial to the secretion of growth hormone and leptin, and at the same time, it is a food with low glycemic index (low GI), which has little stimulation to insulin secretion and makes people have a stable appetite and not overeating.
Some people may worry about the high calories of nuts (because of the high oil content); However, this kind of 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 will not be afraid of obesity, but 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 kcal) or drink a nut drink (about 130 kcal) as a snack. Both of them are good choices. Although the calories of 20 nuts seem to be higher than that 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, which are a new force of fat and oil.
Unsaturated fatty acids are prone to oxidative deterioration 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 triglyceride, while reducing high-density cholesterol, greatly increasing 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. Before you buy food next time, please remember to look at the ingredient list on the back. If there is trans fat, don't buy it.
◆ Saturated fatty acids: Eat less lard, butter and coconut oil to stay away from cardiovascular diseases.
Animal fats such as lard and butter, or vegetable coconut oil, will be in a solid state at room temperature, which is saturated fatty acid. Compared with unsaturated fatty acids, saturated fatty acids are easier to digest and burn into energy sources, and they are also 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 recommended that the intake should not exceed 10% of the total daily calories, although in fact we often overeat unconsciously (because too many foods use lard).
★ Healthy eating "oil" skills
To be healthy, we must reduce the intake of bad fat. There are several principles for your reference:
1. When cooking your own food, you should reduce frying, frying and frying, and use steaming and boiling more; If you eat out, eat less fried things.
2. Using a non-stick pan can reduce the amount of oil used.
3. When buying processed food, pay attention to the nutrient composition table. If there is trans fat, don't eat it.
4. Reduce the use of sauces, such as salad sauce, sand tea sauce and mushroom sauce, because these are also made of oil.
5. Animal skins, viscera and germ cells (chicken skin, pig skin, pig liver, pork loin, pig brain, chicken liver, egg yolk, fish eggs, crab yolk, etc.) in natural food are rich in saturated fatty acids, so try to eat as little as possible. Although the human body also needs some saturated fatty acids, this
The content of some foods is too high, and they often eat too much carelessly, even eggs, a seemingly ordinary food, are blood.
People with high fat had better not eat it every day.