1, what's for dinner when you lose weight?
(1) cold green leafy vegetables
Eating more green leafy vegetables, especially cold salad, can make you eat less high-calorie food. A study by Pennsylvania State University shows that eating salad at the first course of every meal can help you consume 12% less energy.
(2) vinegar
According to the director of the Nutrition Department of Arizona State University, the acidic substances in vinegar will hinder the digestion of starch, thus reducing the energy intake per meal. Every meal 1 spoon vinegar can reduce the total energy intake of 200-275 kcal per day.
(3) beans
Beans can make you feel full. The latest research shows that beans are more helpful to remove abdominal fat. The secret lies in soluble dietary fiber. Scholars at Wake Forest University pointed out that if you ingest 10g of soluble fiber every day, visceral fat will decrease by 3.7% after five years. People who eat beans and are prone to flatulence can choose to eat at noon.
(4) red pepper
Capsaicin in fresh red pepper can accelerate metabolism, thus reducing fat accumulation. Experts suggest eating red peppers in moderation at night to avoid affecting sleep.
(5) coarse grains
Coarse grains are rich in dietary fiber. If you are afraid that dinner is not easy to digest, drink a bowl of thick eight-treasure porridge, which is both slimming and nutritious.
2. Four principles of losing weight at dinner
(1) Don't be late for dinner.
Dinner is best arranged around 6 pm, and try not to exceed 8 pm. Generally speaking, it is best not to eat anything after 8 o'clock, but to drink water in moderation. Eating dinner too late and going to bed soon will increase the risk of urethral calculi. At the same time, eating dinner too late is also easy to make people fat.
(2) The food should not be too sweet.
Sweets bring us a happy mood and also bring us fat and energy. In addition, with the reduction of exercise after meals, fat is more likely to accumulate in the body. If you want to keep a healthy and slim figure, delete sweets from dinner from today.
(3) Dinner should not be obscene.
Hypertension, diabetes complicated with cardiovascular and cerebrovascular diseases are bound to be related to too rich dinner. Chicken, duck, fish and eggs are all good and nutritious things, but they are not suitable for dinner. They will increase the cholesterol content in the human body, which will naturally induce arteriosclerosis and coronary heart disease after a long time.
Foods rich in dietary fiber, vitamins and carbohydrates are the best choice for dinner, and coarse grains and vegetables should be the protagonists of dinner. If you use your brain too much during the day, you can choose light and digestible fish to eat, which will help improve your memory.
(4) The food should not be too full
As we all know, eating too much dinner will make you fat and reduce the quality of sleep. The so-called "stomach disharmony, restless", if we eat too much dinner, it will inevitably increase the burden on the stomach, and the information of its intense work will be continuously transmitted to the brain, making us sleepless and dreamy. Eating dinner for a long time can easily lead to neurasthenia and other diseases. You can feel hungry if you are full at the right amount of dinner. You must not eat too much if you want to stay healthy.
3. Four misunderstandings of losing weight at dinner
Myth 1: Eating starch and meat at night is the easiest way to get fat.
Nutritionists believe that the best way to keep fit is to keep the basic intake of carbohydrates and protein normal for one day, and it is meaningless to eat starch and meat separately.
Myth 2: Eat only fruits and vegetables, and reject staple food and meat dishes.
Fruit is rich in vitamins and carbohydrates, but its nutrients are relatively simple, especially the essential unsaturated fatty acids and protein. If the intake of protein is insufficient for a long time, it will cause hypoproteinemia. Not eating staple food will also lead to insufficient glycogen supply for the human body and increase the burden on the kidneys.
Myth 3: Eating before going to bed will make you fat.
If you eat food containing fat and starch before going to bed, it is easy to get fat. But the fiber does not contain fat and has a strong sense of fullness. Proper use of the characteristics of various foods can effectively prevent obesity. But from a health point of view, eating before going to bed is harmful to your health.
Myth 4: Eating after 6 pm is the enemy of losing weight.
It takes about 4 to 6 hours for our stomach to completely absorb and empty food. If you don't eat it in time, you will suffer from stomach trouble if you eat it for a long time. As long as we reasonably distribute the nutritional structure of food during the day and give priority to foods rich in vitamins and fiber at night, we can protect our stomach and not get fat.
4. Scientific methods to lose weight
1. Have soup before meals.
If you want to lose weight effectively, drink 1 glass of water or a bowl of light soup before eating, pad your stomach and reduce your appetite. Eating a simple breakfast, low fat, high protein and high fiber food is the first choice. You can choose fresh fruit, whole wheat bread or yogurt.
Eat less and eat more.
Another magic weapon to lose weight effectively is to eat less and eat more meals, which can keep the blood sugar level stable, avoid emotional impulse, relieve appetite and avoid overeating. Don't eat added sugar. If you add a little sugar to your food all day. 1 year later, the extra heat will accumulate in the body every day and become 3 kilograms of fat.
Eat high protein food
Eating high-protein food, many people think that you can't eat meat in the process of losing weight, which is actually wrong. Protein is an important part of human body. In the process of losing weight, without protein, muscles will be lost faster, metabolism will decline, and it will be more difficult to lose weight.
4. Keep exercising every day
To lose weight, exercise time should be arranged according to living habits. If you are busy for a long time, you should exercise more in the morning. If you want to control your appetite for dinner, the best exercise time is 4 or 5 pm. If you feel too stressed, it's good to exercise at eight or nine in the evening.