Drinking milk on not only will not get fat, but also help to sleep. If you usually pay attention to drink more milk, it will help you lose weight!
Milk weight loss success rules:
1, milk weight loss during the absolute ban on sugary foods, such as sugar, cookies, chocolate and so on (wow ~ ~ ~ really harsh.......................................)
2, if you drink milk is not good digestion, you can use soy milk instead, can make the stomach feel comfortable.
3, if you only drink milk and feel hungry, you can also eat some potatoes (low-calorie)
Milk with vinegar diet: (milk with vinegar, as follows:)
In 200ML of milk with 3 tablespoons of vinegar, shaking the side of a little bit of addition, so that the milk will be into a block of mucus,
Like yogurt (I have not even tried oh ~~~~
It tastes similar, if you like sweetness you can add honey,
or add ice or freeze it into a slushy and serve.
Drinking method: in the morning, eat half of the usual, and then drink your own yogurt, do not eat too much at noon; dinner omit or eat only 1/3, and then drink a glass of milk with vinegar.
A new study says girls with the highest calcium intake weigh less than those with lower intake, regardless of whether the calcium they consume comes from dairy products or supplements. Previous studies on animals, adults and young children have produced similar findings, but this is the first time such results have been obtained from a study of teenage girls. These findings support the idea that calcium (especially from dairy products) helps control weight and fat.
Researchers at the University of Hawaii studied 323 girls between the ages of 9 and 14, and they collected data on what the girls ate and how much they exercised. They also measured the girls' weight and the amount of body fat near the navel, just above the hip bone. This so-called "skinfold thickness" measures abdominal fat. Naturally, the girls who consumed the most calories and exercised the least weighed more and had more body fat. But after examining their calcium intake, the researchers found that despite differences in calorie intake and physical activity, the girls with higher calcium intake weighed less than the girls with lower intake.
In fact, the investigators found that simply drinking an extra glass of milk or eating an extra small piece of cheese (which contains about 300 milligrams of calcium) each day resulted in a 1.3-centimeter shrinkage of abdominal fat and a loss of nearly a kilogram of body weight. Therefore, people should be encouraged to add more dairy products to their daily diet, which will help them manage their weight through lifestyle changes.
The above example tells us that we can achieve weight loss by taking calcium supplements, and how to take calcium supplements are generally available as direct supplements, and from food intake. The calcium content of dairy products is quite high. Dairy products are very high in calcium, and you can take more of them on a daily basis.
New fat loss benefits of dairy products
It is well known that eating more calcium-rich dairy products can strengthen bones and prevent osteoporosis. New research has found that dairy products are effective in preventing obesity. A number of studies have confirmed that, without increasing the total dietary calories under the premise of increasing dietary calcium intake, can significantly reduce the proportion of body fat, reduce the risk of obesity. Conversely, when dietary calcium is insufficient, the body's level of active vitamin D will automatically increase, thereby increasing the intercellular calcium content and reducing the body heat loss; at the same time, insulin release increases, increasing fat synthase activity and reducing lipolysis.
Experiments have found that although supplemental calcium carbonate and other inorganic calcium also has a certain role in preventing obesity, but compared with dairy products (especially low-fat yogurt), the effect is less. On the one hand, dairy products are richer in vitamin D, active peptides, which can adjust the intestinal flora and promote mineral absorption. In particular, dairy calcium is more bioavailable than other dietary calcium sources. On the other hand, dairy products also contain lipolytic substances, these components include *** conjugated linoleic acid, leucine-rich proteins, and angiotensin-converting enzyme-inhibiting peptides, which also contribute to fat loss.
Dairy fat loss should also be energy conservation
The results of animal experiments also show that, if you want to get the best fat loss effect, the human body should be daily intake of calcium 1200 ~ 1600 mg, equivalent to 5 cups of milk in the amount of calcium. According to China's reference standard for human calcium intake, the recommended amount for adults is 800 mg, and the maximum allowable intake is 2000 mg. As long as it is below the maximum dose, there are generally no side effects. In fact, the calcium recommendation of 800 milligrams is formulated in accordance with the prevention of osteoporosis, etc., and does not take into account the reduction of fat.
How can I ensure that I get enough calcium every day? Generally speaking, 400 to 500 milligrams of calcium per day can be obtained from traditional diets, plus three glasses of milk (or yogurt or low-fat yogurt) per day to achieve this level. Low-fat yogurt has been determined to be the most effective for weight loss among various dairy products.
A good weight loss program is to replace low-calcium foods with dairy products and keep the total number of calories in a day the same. Specifically: ①Increase dairy products at the same time, to reduce the intake of low-calcium snacks such as cookies, desserts, puffed food, candy. ② Appropriately reduce the fat in dishes. ③ Do not drink sweet drinks and eat half a bowl of rice (about 50 grams) less.
5 Elements of Successful Fat Loss
1. Drink Milk, Avoid Dairy Drinks
Try to choose milk and fermented milk (yogurt). It is best to choose low-sugar yogurt or low-fat yogurt (fat content of 1.0% to 1.5%), followed by regular yogurt (fat content of 2% or more). Do not choose dairy drinks, as the protein content is too low to ensure the body's needs. Lactose intolerant people, you can eat some starchy food first, and then drink milk.
2. Breakfast, drink milk before adding a "primer"
Every morning after washing up, drink a glass of water or light honey water to replenish the body water. Then drink milk or yogurt, and consume a small amount of starchy food, such as 1 to 2 slices of whole wheat bread or a bowl of oatmeal. If you drink yogurt for breakfast, it is best to take it out of the refrigerator one hour in advance or warm it up with hot water so that it does not get too cold and cause diarrhea. People with stomach ulcers or excessive stomach acid, do not drink yogurt on an empty stomach.
3. Dairy products, snacks between meals or before meals
Milk and yogurt have a superior sense of satiety, and can be used instead of cookies, candies, snacks, etc., as a snack between meals. They can also be consumed before meals to appropriately reduce the amount of food for the next meal.
4. Try yogurt or milk as a midnight snack
It is recommended to reduce the amount of food for dinner by one-third, and take yogurt or milk as a midnight snack. Be careful, it is best to drink 2 to 3 hours before bedtime, in favor of sleep quality.
5. Three meals nutrition to balance
While dairy products are rich in nutrients, but iron, zinc and vitamin C content is low, therefore, must be supplemented from other foods. Nutritionists suggest that it is advisable to supplement lunch with 100 grams of lean meat or fish, plus 200 grams of vegetables; dinner is advisable to supplement 100 grams of soy products and 200 grams of leafy greens such as cauliflower, kale, and greens. If you prefer unsweetened yogurt or unsweetened milk, also consume a small amount of fruit.
In addition, about milk and yogurt in the end which is more likely to make people fat, some people also made a special study.
Nutritionists generally believe that yogurt calories higher than milk, in general, 100 grams of milk containing calories is 57 kilocalories, while the same yogurt contains 72 kilocalories. For those who can not afford to yogurt delicious and afraid of fat women, recommended to choose the labeled skim and low-calorie words of yogurt, although the flavor is not so rich and mellow, can be slightly lower than milk calories, and is the fruit of the yogurt calorie is only about 65 kilocalories, not a bad idea.
From the calorie, yogurt> fruit yogurt> milk> low-calorie/skimmed yogurt, but from the taste, recommended to choose fruit yogurt and milk.
In fact, the calories of milk and yogurt are not so cautious compared to their nutrition, but your favorite ice cream should be careful, it contains 784 kilocalories, and the calories of a can of Coke is more than you need to jog for 40 minutes to burn off.