1, diet weight loss pros and cons
(1) diet method:
It is the most traditional method. To eat very little food or even no food to lose weight, so the body does not have enough calories to cope with the energy needed for basic physiological functions. In order to maintain enough energy to cope with the needs of the body, the body will automatically reduce the basal metabolic rate, and will save fat, the first consumption of lean muscle to supply the basic physiological functions, the result is that the lean muscle is less and less, and make the muscle strength decline, as well as to cause a negative nitrogen balance. The metabolism of calories is mainly consumed by lean muscle, so the reduction of lean muscle will lead to a lower and lower basal metabolic rate. Relatively, due to the reduction of lean muscle, so that the proportion of fat is higher and higher, the formation of a vicious circle, which is known as the "yo-yo effect" (yoyoeffect). This is the so-called "yo-yo effect" (yo-yo effect). Therefore, I often hear that some people have dieted several times, but the more they lose the more fat they get, and the lowering of the basal metabolic rate is the problem. In addition, a prolonged period of unbalanced dieting can lead to health damage, and it's easy to regain weight after a break from dieting.
(2) Eating meat diet (high protein diet):
You can eat meat without fear to reduce weight, and will not feel hungry, and at the same time can increase the metabolic rate. But the premise is that you can't take in any carbohydrates, or you'll get fat faster. However, due to the extremely low intake of carbohydrates, fat burning is incomplete, causing the body to produce large amounts of ketone bodies. This method is not suitable for people with heart disease, high blood pressure, gout, liver, kidney or cerebrovascular disease, and will increase the burden of nitrogen metabolism in the liver, which may affect the function of the kidneys. Long-term consumption can cause nutritional imbalance, osteoporosis, acidosis, cramps and damage to kidney function.
(3) Recipes for weight loss
There are many different recipes for weight loss in the market, but everyone's physiological condition is not the same, so the suitable recipes are also different. Moreover, most of the recipes in the market do not take into account the nutritional balance, or the calorie content is too low to meet the daily requirement. Therefore, these recipes can only be used as a guide to learn how to plan your diet according to your own situation, with balanced nutrition and enough calories, so that you can maintain a stable weight.
(4) Apple Meal
Eating only apples to reduce weight. Although the calorie intake is reduced, it can't provide the necessary nutrients for the human body, because protein can help retain lean muscle mass, so the apple meal that can't provide protein, part of what is lost is lean muscle mass, not fat tissue, so it will result in the lowering of the basal metabolic rate. Moreover, once exposed to other foods, it is easy to overeat, resulting in weight gain. The way to improve this is to replace one meal with an apple, take the other two meals as usual, and prohibit high-sugar, high-fat diets and snacks.
(5) low-calorie meal replacement packages:
Low-calorie meal replacement packages can reduce calorie intake without causing malnutrition, but some consumers eat low-calorie meal replacement packages at every meal, and once they don't continue to eat, their weight will go back up. In fact, low-calorie meal packs in the daily control of dietary calories and supplemental nutrition is a very good choice, can be in the day with a meal or two meals to eat, every day about 300-600 calories can be reduced. Other meals can be eaten as usual, but you must control the amount of intake and the proportion of fat, and avoid snacks and late-night snacks. Eating meal replacement packages is one of the methods of weight management, but it is not the only method, the most important thing is to completely change the eating habits, so as to avoid weight gain after stopping eating meal replacement packages. However, the disadvantages are that they are expensive and monotonous to the extent that they cannot be carried out for a long period of time.
(6) Low-calorie diet (low-caloriediet; LCD) and very low-calorie diet
Low-calorie diets and very low-calorie diets are diets that provide a low amount of calories (800-1500 calories and 400-800 calories, respectively), and that are fully compliant with the RDA recommendations for the provision of all nutrients, except calories. The diets contain high biomass protein (45-100g/day), moderate carbohydrate (100g/day), low fat (containing essential fatty acids), and increased amounts of essential minerals and vitamins. It is only suitable for people with severe obesity (BMI_30) and obesity-related diseases, but not for people with ideal weight and mild obesity. Unlike dieting, these two diets are only part of a weight control program that not only reduces calorie intake, but also includes a holistic program of exercise, behavioral modification, and nutritional education, as well as an adequate intake of vitamins and minerals to avoid health hazards. There is no significant difference in weight loss between low-calorie diets and very-low-calorie diets, but low-calorie diets cause fewer side effects, so basically low-calorie diets are better than very-low-calorie diets. However, both methods can cause loss of lean body mass (LBM), as well as fatigue, dizziness, hair loss, and even heart disease, so the use of these two methods must be guided by a professional.
2, dietary weight loss common sense
1, brown bread more weight loss
Believe that many people's breakfast is basically a combination of bread and milk, and whole wheat bread contains coarse grains, not only health, but also weight loss, many people like to whole wheat bread as their weight loss breakfast. Whole wheat food is rich in a variety of vitamins, minerals, fiber and so on, especially after a night's sleep, the human body will lack of vitamins and minerals and other nutrients, eat whole wheat bread, cereals and other types of food can make the human body in time to get the supply. But many people in the choice of whole wheat bread is not careful, that as long as the bread is yellow-brown bread change is whole wheat bread, this is a big cognitive error, many businessmen in the production of bread will often add food coloring, therefore, and then buy whole wheat bread, be sure to look at it when the composition of the logo. [4]
2, breakfast eating assorted cereals more resistant to hunger and lose weight faster
Assorted cereals contain fruit diced, pecan nuts, raisins and other foods, and with milk to eat, so that breakfast looks more hearty and nutritious, and because the cereal is made of coarse grains, so the sense of satiety will be stronger, but this hearty breakfast is really the best weight loss breakfast? Research has found that the bread slices coated with jam contains about the same calories as the assorted cereals, but the human body after intake, the blood sugar level of the edible cereals is very low, shortly after eating, it will make people hungry again, but after eating the bread slices coated with jam, people are more resistant to hunger.
3, sweeteners help to lose weight
Sugar has always been dieters *** with the boycott of food, many people like sweets tend to use sweeteners to replace the sugar consumption, especially with diabetes can be eaten without worrying about the blood glucose will rise. But many sweeteners are basically artificial sweeteners, such as lactitol, sodium saccharin, maltitol, xylitol, licorice, sucralose and aspartame, etc., because there is only a little bit of sweetness, so it's a very low calorie, but studies have found that artificial sweeteners not only can not lose weight, but also will make you more than just gain weight, such as a lot of people in the eating sweeteners, you will find that their appetite has increased, and many netizens have also reported that They are more hungry after eating sweeteners, which ultimately leads to weight loss failure.
4, high-calorie fruit instead of fat
Lychee contains a lot of natural glucose, eat too much will cause metabolic disorders in the body, and metabolic stability is to ensure that the normal burning of fat the key to metabolic instability will have a direct impact on the process of weight loss, and even destroy your weight loss program Oh!
3, nutritional weight loss recipes
Nutritional recipes a carp soup
With Wicker 5 grams of fresh carp 100 grams, 15 grams of Sichuan pepper, ginger, coriander, cooking wine, green onions, monosodium glutamate (MSG), vinegar, each appropriate amount of raw materials.
The carp will be scaled, disemboweled and cleaned, cut into small pieces; ginger, green onion clean, patted for use. Wicker hyacinth, carp, green onions, ginger into the pot, add the right amount of water, set on the fire to boil, move the fire simmering for about 40 minutes. Add cilantro, cooking wine, monosodium glutamate and vinegar. Can be eaten alone, can also be accompanied by meals, eat fish and drink soup. It can reduce water retention and weight loss.
Nutritional recipes, tomato jelly soup
Prepare tomatoes, cucumbers and other materials, cut 5 medium-sized tomatoes, put in a blender; add half of the cucumber has been de-seeded, half a cup of green pepper, 1/4 cup of onion and a spoonful of olive oil.
Blend for 20 minutes, then place in the refrigerator and chill for 15 minutes; can be divided into four servings, each containing 76 calories, 4 grams of fat, 9 grams of carbohydrates, 2 grams of fiber and 2 grams of protein.
The dietary fiber in tomatoes helps to cleanse and detoxify the body. Tomatoes are rich in food fiber, in the process of these fibers transported to the colon, the fiber not only can not be digested by the intestine, will absorb cholesterol, bile acids, fats and other substances, and discharged with the stool, so as to play a weight loss and slimming detoxification effect. Cucumber flesh is crisp and tender, juicy and sweet, with a special aroma, is considered "weight loss and beauty wonderful good.
Nutritional recipes three, winter melon porridge
With fresh skinned winter melon 80 grams -100 grams (or winter melon kernel, dry 10 grams -15 grams, 30 grams of fresh), 100 grams of round-grained rice as raw materials.
The winter melon with a knife scraping after washing, cut into small pieces, and then with the round-grained rice together in a casserole, and cook into porridge can be (porridge do not put salt). Or first with winter melon kernel decoction water to slag, and then net round-grained polished rice porridge cooking, twice a day in the morning and evening, often eat effectively. Can diuretic swelling, weight loss and fat reduction.
Nutritional recipes, pork and onions
Onions can promote fat metabolism, reduce blood viscosity, reduce the side effects of eating pork fat, pork is a "match" meat dishes, with winter melon, lily, have the effect of lubricating the intestines; add kelp, dampness and itching; add pumpkin, lowering blood glucose; add bean seedlings, diuretic, swelling.
Nutritional recipes five, silver ear cucumber silk
Prepare cucumber, silver ear, cooked sesame seeds, goji berries and other materials, cucumber shredded, goji berries soaked in warm water, and then the silver ear into the boiling water to cook, fished out of cool water, and then torn into a small dozen; cucumber silk, silver ear, cooked sesame seeds and goji berries into the seasoning pot, sprinkle salt and monosodium glutamate, plus vinegar and sesame oil, mix well, and immediately serve.
Fresh cucumber also contains malonic acid, can inhibit sugar substances into fat. Cucumber also contains fiber, to promote intestinal peristalsis, accelerate excretion and lower cholesterol has a certain effect. Cucumber's calories are very low, for high blood pressure, high cholesterol and diabetes combined with obesity, is an ideal weight loss vegetables.
Nutritional recipes six, mushroom lean meat
Egg 1, lean pork 20 grams. Soy sauce, salt, shiitake mushrooms, milk, a little wine. Beat the egg, add salt, cooking wine, soy sauce and milk.
Cut lean pork into thin slices, add a little salt, cooking wine and soy sauce, make it into the flavor; cut the mushrooms into slices. Put the pork lean meat, shiitake mushrooms in a large bowl and pour in the beaten egg juice. Steam them in a rice cooker and serve.
This recipe can satisfy your appetite, but also can promote bowel movements, accelerate defecation, so you can eat and eat to lose weight.
Nutritional recipes seven, cucumber peanut diced meat
Cucumber 1, 60 grams of lean pork, 60 grams of peanuts. Salt, soy sauce, starch, ginger each moderate. Cucumber washed and cut into small dices. Lean pork cut into small dices, with soy sauce, salt, starch marinade. Heat oil in a frying pan, add lean pork and ginger slices and stir-fry quickly. Stir fry the cucumber and peanuts in the remaining oil in the wok, add some water and stir fry over high heat. Add the lean pork, soy sauce and salt, and stir-fry until cooked through.
Through constant chewing, it is particularly effective in slimming the face!
Nutritional recipes eight, tofu skin in celery
Tofu skin 1 block, celery 250 grams, salt. Start a frying pan, the tofu skin into the pan, with medium heat frying until the tofu skin skin blisters can be removed, cut into small pieces with a knife standby. Remove the leaves from the celery, rinse and cut into 2.5 cm long pieces. Heat a wok, add 1 tbsp oil, add celery and tofu skin, stir-fry quickly to combine. Add seasoning and a little water, and cook slowly until the tofu skin is tender.
Tofu is popular among dieters because it is high in nutrients, high in minerals, and low in fat. The rich protein content of tofu gives people a strong sense of satiety and improves metabolic function.