Use less oil when cooking.
Put oil in cooking, and the fried dishes will be more fragrant. Especially now, many people put more oil in their cooking. Even if you fry vegetarian dishes, you will put more oil in them, which will make people taste delicious. However, edible oil is a pure energy food, and 1 g can generate 9 kilocalories. When you lose weight, you must control the intake of edible oil to avoid excessive intake of edible oil and increase energy intake.
Eat less and eat more, and every meal is seven points full.
Eating less and eating more is one of our dietary principles. Eating seven points full can reduce energy intake, and we will not increase the risk of obesity because of excessive energy intake. When you lose weight, you can eat five meals a day, three main meals and two extra meals, which can control your food intake and reduce your energy intake.
Increase the intake of vegetables
Vegetables are an important food source of vitamins, minerals and dietary fiber, which can increase satiety, prolong the digestion and absorption speed of food, and play a role in controlling weight and losing weight. Dietary fiber mainly exists in vegetables, coarse grains and fruits, and the amount of dietary fiber contained in vegetables is still relatively high, especially leafy vegetables. When you lose weight, you should increase the number of vegetables and eat at least one catty of vegetables every day.
Drink soup before meals.
As the saying goes, drinking soup before meals is slim and healthy. Drinking soup before meals can moisten the gastrointestinal tract, promote gastric acid secretion, and facilitate food digestion. Drinking soup before meals can also increase satiety, reduce the intake of dinner and help to lose weight. Pay attention to the choice of soup before meals. Do not drink broth. Try to drink rice soup or porridge, such as oatmeal porridge, which can increase satiety.
Potatoes or miscellaneous grains have replaced some staple foods.
Most of the rice and steamed bread we eat are made of polished rice flour. Wheat and rice are highly processed in the processing process, and there are very few dietary fibers and B vitamins that can be preserved. However, the processing degree of coarse grains is relatively low, and more dietary fiber and B vitamins can be retained. Potatoes should be eaten as a staple food, which can play a role in losing weight. When we lose weight, we can replace some staple foods with potatoes or coarse grains to achieve the effect of losing weight.
Increase the intake of high protein
To lose weight is to lose fat and gain muscle, and gain muscle needs to increase the synthesis of protein. Protein is the basis of muscle synthesis, and it is especially necessary to increase the intake of high-quality protein. The main food sources of high-quality protein are fish, eggs and milk. Among animal and plant foods, protein of soybean is also a high-quality protein. Eat high-protein and low-fat food when you lose weight. Tofu, chicken breast and beef are all high-protein and low-fat foods, which can help you lose fat and gain muscle.