When many female friends talk about losing weight, their first reaction is to go on a diet and not eat meat or staple food. In fact, this idea is wrong. Losing weight does not rely on dieting. The key to losing weight is what you eat. What is that instead of not eating. During the weight loss period, as long as you choose meat correctly, you will not gain weight. So how to eat meat correctly to lose weight? What are the taboos on a weight loss diet?

1. How to eat meat correctly to lose weight

1. Choose the right meat

The fat content in fish is relatively low and contains more Unsaturated fatty acids have a certain effect on lowering cholesterol and can be used as one of the first choices for meat.

Chicken also contains less fat, especially chicken breast, which is often a must-choice meat in fat-reducing meals.

Lean beef is also a good choice, and it contains more trace elements than chicken breast, such as calcium, iron, and zinc. It is very helpful for improving exercise capacity and muscle synthesis, and is suitable for fitness people.

Lean pork has relatively higher calories than the first three, but as long as you pay attention to choosing lean meat with very little fat, you can eat it in moderation.

2. Use the correct cooking method

Many meats are cooked in different ways, and the calories will vary greatly. Meat that is directly stir-fried or deep-fried during cooking will easily absorb too many calories after being eaten, while boiling it directly in water can reduce nearly half of the calories than stir-frying or deep-frying meat. This cooking method can effectively reduce fat intake and help control weight.

3. Pay attention to moderation

The latest 2016 "Dietary Guidelines for Chinese Residents" points out that eating 280-525 grams of fish, 280-525 grams of livestock and poultry meat, and 280-350 grams of eggs per week Grams, the average daily intake is 120-200 grams, giving priority to fish and poultry.

Be careful not to eat too much meat, because excessive intake will cause the concentration of amino acids in the body to rise. Amino acids will be converted into fat and sugar through deamination, making people gain weight.

4. Eat small meat instead of large meat

Many people like to eat meat in large quantities, thinking that this is the correct way to eat meat, but in fact, if you eat it happily, fat will accumulate. Very happy too. Therefore, when eating meat, try not to simply eat large meats such as braised pork ribs, roast duck, and sauced elbows. You can cut the meat into slices or strips and eat it with other vegetables. In this way, you can satisfy your appetite without eating too much, which can effectively avoid eating too much meat and causing obesity.

5. Be careful of hidden fat

The tenderness and deliciousness of meat all come from fat. Lean meat with good taste is very likely to have hidden fat, such as your favorite The fat content of pork ribs is as high as about 30%, which is secretly evenly distributed in the muscle texture, allowing you to eat too much fat without realizing it.

Minced meat is often mixed with fatty meat, such as sausages, meatballs, dumpling fillings, etc. Be careful of the "trap" of fat.

2. Daily foods for weight loss

1. Beans

Beans are an important source of protein. Beans are not only cheap, filling, but also have many uses. . Beans are rich in fiber and are digested slowly, meaning you will feel full for a long time, which prevents you from eating more food.

2. Soup

Drink a cup of soup before eating and you may eat less. Whether it is thick soup or ordinary soup, as long as it uses broth as the soup base. You want to keep your soup intake between 100-150 calories, so skip the cream and butter.

3. Dark chocolate

Want to enjoy chocolate snacks between meals? You can eat a small square or two small squares of dark chocolate. In one study, chocolate lovers who ate dark chocolate ate 15 fewer pizzas a few hours later than those who ate milk chocolate. Because dark chocolate can suppress appetite to a certain extent.

4. Vegetable puree

You can add more vegetables to your daily diet and enjoy this food while reducing your calorie intake.

When researchers at the University of Pennsylvania added cauliflower and zucchini to macaroni and cheese, people seemed to enjoy the dish equally. But this way they consume less than 200-350 calories.

5. Eggs and sausages

A protein-rich breakfast can help you resist the temptation of snacks. In a study of a group of obese young women, those who started the day with 35 grams of protein were more likely to feel fuller than you did after eating. The woman ate a 350-calorie breakfast of eggs and beef sausage patties. The effects of a high-protein breakfast lasted into the evening, with the woman eating less fat and sugar than those who ate cereal.

3. What are the taboos on a weight loss diet?

1. Takeaway salads

You have to remember: not everything called “salad” is healthy. In fact, many salads have more calories than a Big Mac. Salads that add meat, cheese, bacon, cheese and other ingredients in addition to vegetables may be counterproductive to your weight loss.

Our advice to you is to stay away from ready-made salads. For example, the chef salad has ham, turkey, cheese and fresh cream decorations in addition to vegetables, while the chicken salad has fried chicken, avocado, and cheese. Waiting for ingredients. You can ask the chef to separate the salad from the dressing so you can dip your fork in the dressing before eating the salad instead of pouring it all over the salad. Of course, we recommend that you make your own salad. All salads are easy to make at home, and you can control how much salad dressing and other condiments and ingredients you put in. This is obviously healthier than take-out.

2. Freshly squeezed juice

We don’t want to break your “fantasy” about juice, but drinking juice as water is really not as healthy as you think. If you make your own juice, you must know that it may take several kilograms or even more than ten kilograms of fruit to squeeze out 500 ml of juice. In theory, we can get the same nutritional value from freshly squeezed juice from a dozen fruits and vegetables, but the problem is that juice also contains concentrated natural fructose, although separating the fiber from the pulp after juicing can reduce fructose absorption. , but the fructose in the juice will still be quickly absorbed into the blood after drinking it. So use juice as a meal replacement for weight loss? Unless you are doing a liquid detox, you may not only not see results, but you may also be malnourished.

3. Fancy coffee drinks

Coffee itself is completely harmless for weight loss. Coffee has very low calories. A cup of black coffee has about 5 calories. The problem is that people always add many other ingredients to coffee to enhance the taste. A spoonful of skim or low-fat milk is OK, but a Frappuccino is definitely not OK. This coffee drink contains too much sugar and is covered with a sugar on top. A lot of whipped cream, drink it every day? Then don’t think about losing weight successfully. In fact, a large Starbucks vanilla latte has 430 calories, 14 grams of fat, 72 grams of carbohydrates, and 68 grams of sugar. Although skim latte is a good choice, a large cup has 130 calories and 0 fat, but drinking it every day is still high in calories.

Our suggestion is: choose black coffee, or limit the number of coffee drinks to less than twice a week.

4. Sushi

Most sushi is very healthy, just fresh fish and a little white rice, but some are full of fat and calories. For example, the corn warship roll has a lot of mayonnaise-coated corn kernels, the salt-smoked salmon sushi is covered with a lot of cheese, and the deep-fried tempura sushi

The solution? The next time you eat sushi, choose sushi with only fresh fish and fresh vegetables. If you are a low-carb dieter, you can ask the chef to replace the rice with cucumbers to make the sushi (although the taste is much worse), and replace the appetizers with flavored ones. Add to soup or salad greens (no salad dressing). Or you can do it at home, which is healthier.

5. Fancy Greek yogurt

Greek yogurt is very popular. This thick and creamy yogurt is rich in protein and very delicious, so it is a good dessert for breakfast and afternoon tea. choose. However, more and more brands are offering Greek yogurt with too many artificial additives.

Fruity Greek yogurt is the worst option, with too much flavor, sweetener, and sugar. According to a survey by a health website, the protein content in these Greek yogurt flavors is surprisingly low compared to plain Greek yogurt. So, opt for plain Greek yogurt and say goodbye to those fancy Greek yogurts.

6. Gluten-free food

The gluten-free weight loss method is very popular among celebrities, and Miley Ray Cyrus is one of its fans. There are a lot of gluten-free recipes and recipes online, and the key thing to understand is that many foods just have less gluten, but they are not healthier. For example, we saw a gluten-free gingerbread recipe that is very popular online. It contains 10 times the fat of Chicken McNuggets! Additionally, many brands use eggs and canola oil to toast their bread, which means more fat and calories per slice. If you are also following a gluten-free diet, be sure to read the ingredient list carefully when choosing gluten-free foods.