These fruits have special antioxidant capacity-according to the data provided by USDA, the fruits with special antioxidant capacity are (from high to low): blueberries, blackberries, strawberries, raspberries, Liu Ding, red grapes and cherries.

These vegetables have special antioxidant capacity-according to the data provided by the United States Department of Agriculture, vegetables with special antioxidant capacity are (from high to low): kale, bell-shaped red pepper, spore cabbage, corn, onion, broccoli, beetroot, spinach, eggplant and alfalfa sprouts.

Low-calorie diet leads to the decrease of basal metabolic rate, and you can't eat a meal back. A study on the influence of extremely low-calorie diet on basal metabolic rate showed that the basal metabolic rate decreased significantly after 16 weeks of extremely low-calorie diet. After the recovery of dietary calories, it takes more than 5 weeks for the basal metabolic rate to recover (of course, this time is not absolute and is related to many factors). In other words, the so-called "cheat rice" principle may not be correct. The significance of "cheating on meals" lies more in the occasional dietary adjustment, which can reduce the pain of long-term dietary calorie control.

The risk factors of osteoporosis are: the elderly, Caucasians or Asians, small bones, glucocorticoid use, low calcium diet, high salt intake, lack of physical activity, family history of osteoporosis, over 50 years old, female menopause or ovariectomy, alcoholism, smoking and vitamin D deficiency.

Protein provides the most satiety, while fat provides the least satiety-moreover, higher-priced animal protein may provide more satiety than plant protein. The satiety of carbohydrates is somewhere between the two.

The nutritional value of "good things" such as abalone, shark's fin and sea cucumber is actually very general-as far as the known nutritional components are concerned, the nutritional value of abalone and sea cucumber is not outstanding, especially sea cucumber. Compared with common marine fish, the contents of protein, vitamin A, vitamin E, vitamin B2 and nicotinic acid in sea cucumber are lower. The contents of zinc and selenium are only slightly higher, not prominent. Compared with common shellfish, the contents of calcium, iron and zinc in sea cucumber are even lower. Generally speaking, these precious seafood have no obvious advantages in nutrition compared with cheap seafood or even fresh water products. In fact, no food can be a "super food". Only a balanced and diverse diet is the healthiest and most nutritious.

The evidence of milk carcinogenesis is insufficient-colin campbell thinks that casein in milk has the function of "promoting cancer". However, a lot of publicity has described "promoting cancer" as "causing cancer". In fact, even the so-called "cancer-promoting" effect of casein is far from perfect human experimental evidence. Animal experiment is to induce cancer in experimental animals with aflatoxin first, and then feed a lot of casein, and draw the conclusion that casein "promotes cancer". A large amount of casein intake is completely different from drinking milk in peacetime. So at present, there is no need to panic about milk.

Exercise is of great significance to prevent the rebound after losing weight-exercise can maintain or even increase lean body mass during diet control, effective exercise can improve basal metabolic rate, and some studies even think that exercise can reduce the so-called "weight set point" of the human body. In the database of the National Weight Control Registry, more than 4,000 dieters have successfully lost a lot of weight and maintained an average weight of 5.5 years. Most of them have enough regular exercise every day.

Skipping breakfast is likely to make you fat, and it is not good for your health. There is still controversy about whether skipping breakfast will make you fat. Now there are diametrically opposite research conclusions, and even the academic circles are a bit divided. But more research still tends to be fat without breakfast. In addition, skipping breakfast may increase the risk of cardiovascular disease, type 2 diabetes and osteoporosis, and may also reduce cognitive ability.

So far, no nutritional supplement or meal replacement can replace food-besides vitamins, minerals and trace elements, there are thousands of phytochemical nutrients in plant food, which may be very important for maintaining health and preventing chronic diseases. However, human understanding of these nutrients is still very limited, so artificial nutritional supplements are far from a perfect substitute for natural foods.

Obese women are most likely to underestimate calorie intake and overestimate exercise consumption-this is also an important reason why many people feel that they eat less and exercise more without losing weight. Many data have found that fat people are more likely to underestimate calorie intake than thin people, and women are more likely to underestimate calorie intake than men. The same is true of the consumption of exercise. Obese women may even underestimate the calorie intake of 1/2 and overestimate the exercise calorie consumption of 1/3.

Bulimia has the following typical symptoms-1,eating a huge amount of food that ordinary people can't eat; 2, you have to eat too much or even feel uncomfortable before giving up; 3. uncontrollable eating; Eating faster than usual when bulimia attacks; 5. Feeling disgusted, depressed and guilty after overeating.

Obesity is not without some benefits-people getting fat may only have the benefits of increasing bone density and bone mass. It is generally believed that this may be related to hormonal changes. And with the increase of weight, the load on bones will also increase, which also stimulates the increase of bone density. On the other hand, after fat people lose weight, bone mineral density will also decrease, which is a negative impact on health, especially for people who are on a pure diet. So from this perspective, it is very necessary to do enough exercise, especially weight-bearing strength training, in the process of losing weight.

Exercise and high complex carbohydrate diet may help to reduce the "set point" of weight-set point theory means that people's weight and fat rate are precisely controlled by the body, and everyone has a set weight and fat rate. Losing weight can temporarily reduce weight, but the body will use various means to restore weight and body fat rate to the set value. Although the set-point theory is a bit old, it may also explain some problems. Some studies believe that regular exercise and a high-complex carbohydrate diet can reduce the weight "set point", that is, it may turn your fat life into a thin life. This matter is not clear, but these two habits do help to lose weight, and you might as well think they are effective. In addition, nicotine is also considered to have the function of reducing the weight set point. Of course, smoking in order to lose weight is definitely not worth the candle.

Swimming should choose the right way to lose weight-most people may not swim so well, it is difficult to swim fast, and swimming is basically drifting. Therefore, the weight loss effect is not particularly ideal. If you are not good at swimming and like to lose weight by swimming, it is suggested that you can run in the water or trample hard in the water, and the weight loss effect will generally be better.

To lose weight, we must make clear the difference between hunger and appetite-hunger is a physiological need, indicating that the body needs energy or nutrition. Appetite is more of an emotional response. When I see or think of food, I want to eat two bites. When you are hungry, you should eat. If you just have an appetite and are greedy, you'd better not eat easily first. Hunger is often accompanied by physiological reactions, such as fatigue, burnout, obvious gastrointestinal activity, emotional irritability, inability to remember attention, and even dizziness, sweating, and rapid heartbeat. Of course, we don't have to wait until we are starving, but let everyone know the difference between hunger and simple appetite.

Beer belly may be inherited-the distribution characteristics of human body fat, which is generally considered to have a lot to do with genetic factors. In particular, the proportion of visceral fat may be more affected by family inheritance than by total fat. In other words, parents have beer bellies, and children are more likely to have beer bellies.

Don't underestimate the contribution of muscle increase to basal metabolic rate-some people think that it is unrealistic to increase basal metabolic rate by training muscles, and the muscle of 1 kg doesn't seem to increase basal metabolic rate much. At present, there is no unified statement about how much basal metabolic rate can be improved by increasing 1 kg muscle, which is generally considered to be about 70 calories/day. Systematic muscle training, it is not difficult to gain 2-4 kilograms of muscle, even for women. Therefore, this can generally increase the basal metabolic rate by more than 15% every day, which is still considerable after a long time. High-intensity dieting, such as a very low-calorie diet, only reduces the basal metabolic rate by about 20%.

I'm afraid the natural skinny person and the skinny person reduced by the fat person are completely two species-under the same environmental factors, a person's fatness is basically determined by genes. Many studies have reported that compared with obese people, naturally lean people have higher basal metabolic rate, food thermal effect, exercise consumption and exercise heat consumption, lower respiratory quotient (consuming a larger proportion of fat) and lower lipoprotein lipase (less). Thin people are likely to be born with "thin physique", and so are fat people. Fat people lose weight by changing environmental factors, but genes are difficult to change. Therefore, fat people who lose weight are often "fat physique". In other words, unsustainable diet and exercise have very limited significance for weight loss.

Exercise can make people "rejuvenate"-aging is a comprehensive process. Through exercise, people who want to be young in an all-round way 10 years old, 40-30 years old, are all the same, and certainly can't do it. But in many ways, exercise can really make people younger, even a few decades younger. For example, after the age of 20, the basal metabolic rate decreases by about 2% every 10 year, but even for the elderly, regular exercise can easily increase the basal metabolic rate by 8- 10%. From this perspective, it is equivalent to 40-50 years younger. Also, a 50-year-old man will lose about 4% of his bone mass in 10. But proper exercise and nutrition can increase people's bone mass by about 10%, which is equivalent to making people younger by more than 20 years. Exercise has a similar rejuvenation effect on heart health, some hormone levels and muscle mass reduction.

Strengthen bones and choose appropriate exercise-exercise is helpful to improve bone density in general, but the choice of exercise mode is also very important. The most beneficial exercise to enhance bone density is resistance exercise. In fact, it is also well understood that when resisting exercise, the bones are under greater pressure, so the bones will become stronger. However, some sports, such as swimming, not only do not have this effect, but because buoyancy provides great support to the body, it may lead to a decrease in bone density. For example, it is reported that frequent swimming will reduce the bone density of radius and spine. Although this is not necessarily the case, if you are exercising to improve bone density, you'd better lift iron instead of swimming.

It is very important for women to supplement iron-women lose a lot of iron through menstruation every month, so premenopausal women are more prone to iron deficiency and have a large proportion of anemia. For iron supplementation, better foods are red meat, blood products, animal liver and so on. Eating some fruits rich in vitamin C with each meal, or simply supplementing with meals 100 mg vitamin C supplement is also very beneficial to iron absorption. Regular exercise is also beneficial to the absorption of iron. The main factors reducing iron absorption are dietary fiber, oxalic acid, tea or coffee, zinc, magnesium, calcium and other minerals.

Iron is very important, but it also needs to be cautious when supplementing iron-excessive iron is potentially harmful to health, and the body has no good means to excrete iron, so excessive accumulation of iron will produce toxicity, which may induce diabetes and damage liver diseases, heart, pancreas and joints. Studies have also shown that excessive iron can increase the risk of colon cancer.

"Money can't buy old people" is not necessarily true-it's not good for old people to be too low in weight. Many studies believe that low body weight (body mass index 18.5) will increase the risk of death of the elderly, while overweight (body mass index 25) will reduce the risk of death. Of course, obesity (body mass index 30) increases the risk of death. In other words, it is not good for the elderly to be too fat or too thin.

The health care value of aerobic exercise and anaerobic exercise-sports health care, aerobic exercise is the foundation. Regular and moderate aerobic exercise has obvious benefits for preventing chronic diseases, enhancing immune function and improving cardiopulmonary ability. Anaerobic exercise focuses on improving muscle mass, strength and bone density, which is also helpful to improve the quality of life of middle-aged and elderly people.

Vegetarians should pay more attention to diet nutrition-many people think that vegetarianism is healthy and has good aspects, but from the perspective of balanced and comprehensive nutrition, vegetarians are more prone to malnutrition than omnivores, especially vegans. Vegetarians are easy to lack nutrients such as protein, n-3 fatty acids, vitamin B 12, zinc and iron. Relatively speaking, ovalbumin is better than vegan.

Meal replacement can be used for short-term weight loss, but it has limited significance for long-term weight loss-the essence of meal replacement is to provide a food with relatively rich nutrition and sufficient calories. For example, we need to eat protein for a meal, and we need to eat meat, eggs and milk. If we need to eat 300 calories of food and eat meal replacement, maybe 100 calories will be enough, so eating meal replacement can consume less calories, gain more nutrition and achieve the goal of losing weight. However, this requires that this kind of meal replacement can really provide adequate and balanced nutrition. At present, meal replacement can replace food in a short time, but it cannot replace food in a long time. Dietary substitutes are difficult to achieve balanced and comprehensive nutrition, especially the provision of phytochemicals. Therefore, meal replacement can be eaten, but it can replace one meal at most a day. It is not recommended to eat meal replacement for a long time.

At present, it is not appropriate to draw conclusions about the safety of genetically modified foods-it is irresponsible to say that genetically modified foods are absolutely safe or absolutely uneasy at present. For example, in terms of safety, the direct, indirect, short-term and long-term effects of genetically modified foods on the human body are very complicated, and it is difficult to make a simple evaluation. There are many possible side effects of genetically modified food, such as allergy, DNA transfer to intestinal flora, imbalance of metabolic hormone secretion, toxin components, herbicide residues in herbicide-resistant plants and so on. Transgenic plants have many benefits, but the biggest benefit is to reduce the cost of food. Therefore, if conditions permit, I personally suggest that it is safer to keep genetically modified foods at present. But it is definitely wrong to say that genetically modified food is poison. Eat as little as possible for the time being, but there is no need to panic.

Do we need to "panic" about wheat products? "Anti-gluten" is very popular now. There is no doubt that the problem of gluten allergy exists, and it may not have attracted enough attention before, especially in China. It used to be thought that gluten allergy was related to race, and it was a problem for whites in Europe and North America, but in fact, there are more and more cases of gluten allergy in China. However, the proportion of gluten allergy in healthy people is still very small, which is about 1% among European whites. Swedes all know that there are many gluten allergies, but the latest data shows that it is only about 1.6%. Therefore, at least for now, it is far from being completely alert to gluten. Some books have a reasonable side against eating whole grains, but they often exaggerate the gluten threat theory. Don't go to extremes on any issues, this should be the attitude towards gluten.

There is a kind of obesity called "overwork obesity"-overwork obesity means that people are busy, tired and stressed at work, but people tend to get fat. There are two reasons for overwork and obesity. One is that they are too busy at work, and many office workers are busy sitting, resulting in no time for exercise and healthy eating, and often rely on eating high-fat fast food. Although busy, busy itself consumes limited calories, which is not enough to offset the weight gain caused by less exercise and unhealthy diet; The other is that excessive stress can easily lead to long-term excessive secretion of cortisol, which can easily accumulate fat in the abdomen and lead to centripetal obesity, which is also a feature of overwork obesity.

Drinking royal jelly will not lead to excessive intake of sex hormones-some people say that royal jelly contains sex hormones, which is true, but the amount is very, very small, far from having any impact on the human body. In fact, the sex hormones in many animal foods we usually eat are much higher than royal jelly. However, royal jelly may cause allergic reaction, which needs attention.

What kind of sitting posture is the most correct-a good sitting posture is simply to hold your chest out. Straighten your waist, hold your chest out, and don't stretch your neck forward. A bad sitting posture is a squatting posture, with your waist hunched and your neck stretched forward. Squat posture may lead to the elongation of connective tissue and muscles that maintain posture, and eventually form habitual bad posture. Squatting will also make the intervertebral disc bear more pressure, and it is easy to deform the spinal nucleus backwards, especially in the 4th-5th lumbar vertebra and the 5th lumbar vertebra to the 1 sacral vertebra. Habitual squat will make the posterior fibrous ring overstretch, make it weak, easily make the vertebral nucleus prolapse, and finally easily lead to lumbar problems. The posture of extending the head requires the neck muscles and connective tissue to bear more tension, which is easy to cause muscle strain. To maintain a correct sitting posture, the core is the waist. We can try. When the waist stands up, the posture of the chest and neck will naturally straighten.

I'm introducing you to someone who is suitable for losing weight with a large base.

You can lose weight with a high-protein diet, which is verified!

2 1 day easily lost 6.4 kg, the key is that when you take this weight loss plan, you will find that you are not hungry at all.

This high-protein diet was invented by Chen Wei, director of the Nutrition Department of Peking Union Medical College Hospital. The function of protein is about 65,438+05%. Therefore, a high-protein diet requires protein's function to reach 30%. Correspondingly, the functional proportion of carbohydrates is reduced from 55% to 40%, and the energy supply proportion of fat does not need to be changed.

This high-protein scheme requires you to consume about 100g protein every day, which is equivalent to 60g whey protein powder and 200g lean meat. Why can a high-protein diet make you thin?

Whey protein contains a lot of amino acids, which can send a signal to the brain that we are not hungry and basically full, so as to consume more calories.

At the same time, protein can also mobilize the metabolism of visceral fat. I suggest you use protein powder instead of breakfast.

Choose whey protein powder with purity above 85%, so is everyone suitable for high-protein diet to lose weight?

No, pregnant and lactating women can't use it.

The suggested age is between 18 and 48 years old. If you have liver and kidney dysfunction, you can't use this method. High protein can lose weight quickly. It is suggested that people who need to lose weight quickly and have a large weight base should adopt a high-protein diet to lose weight. It is recommended not to exceed three months. In the case of controlling the total energy intake, high-protein weight loss can make you lose weight faster and less hungry!

This is a very good weight loss plan.

Diet plan

Prepare a high protein diet to lose weight;

(1) According to the height/weight, the standard weight is * 20kcal!

Protein = lean body weight kg*2.2g protein 30%, fat 30%, carbohydrate 40%;

Recommended energy: 1390.0 calories/day.

Life needs:

(1) Reduce business and travel opportunities and live regularly for 30 days;

(2) Go to bed early before12 o'clock and don't look at the mobile phone to improve the basal metabolic rate;

(3) wake up every morning, empty your stomach, urinate, weigh yourself in your underwear-substandard weight, and observe the effect.

Other dietary requirements: less oil and light, less vegetable oil per day 15g (less than one and a half), less salt per day 6g (1 lid), no pickles and pickles!

Foods you can't eat during weight loss:

Sugary food: sweet drinks (with and without sugar); Dessert, biscuit, chocolate, cake, bread and butter, sticky food of glutinous rice (glutinous rice balls, zongzi, aiwowo, etc. ); Alcohol and tobacco in life;

All kinds of high-fat meat: viscera, meat oil, fat, ribs, thick soup, barbecue, mala Tang, ham, sausage, chicken feet, pig feet, skin and other red/white meat meal recipes:

Breakfast: 7:30.

Lunch 12:00

Dinner: 18:30