1, the order of eating to help slim down
1, eat vegetables first. The lower the "calorie density", the food like vegetables is not only low in calorie density, but also high in dietary fiber, especially the vegetables with deep and bright colors, which are rich in vitamins and minerals. The cooking method of vegetables should be fried with water or steamed and boiled as far as possible, and don't put too much oil or dried meat.
2. After eating vegetables, you can drink some soup to help the vegetables you just ate feel full in your stomach. But remember that when losing weight, don't drink too much thick soup rich in starch and oil, and try to choose clear soup.
3. Eat some foods rich in protein, such as fish, meat and eggs. At this time, your stomach is almost half full. You can eat some high-protein foods to supplement your daily protein needs.
But remember that these foods can't be cooked with high frying, frying and roasting during weight loss, and the heat is too high. It is recommended to cook these high-protein foods with halogen, steaming and stewing.
4, eat rice Most people in China are used to eating white rice, but the GI (glycemic index) value of white rice is high, which is easy to make blood sugar rise. Finally, choosing to eat white rice can delay the rise of blood sugar.
Moreover, you shouldn't feel very hungry at this time, and you won't eat too much high-starch food at once. It should be emphasized that dieters can't help eating starchy food, so eating at last can not only balance the diet, but also reduce the calorie intake.
Finally, it is suggested that if conditions permit, white rice should be replaced with whole grain rice or brown rice oatmeal rice, which will be more helpful for weight control.
5, eat fruit Many people will think that eating fruit before meals can help digestion, but if you look at the concept of dieters, fruit is still eaten last.
Because fruits contain monosaccharides, and many fruits are high in sweetness and belong to high GI foods, if you eat fruits on an empty stomach, it is actually easy to raise blood sugar and stimulate insulin secretion, which is not conducive to weight loss. When losing weight, it is recommended to choose fruits with low sweetness, such as apples, guavas and tomatoes.
2, but also pay attention to these
Beverage time
Drinking tea or coffee scientifically one hour after a meal can achieve a certain weight loss effect. Drinking a cup of tea or coffee one hour after a meal is helpful for digestion after a meal and promotes fat burning. It is advisable to choose light tea such as chrysanthemum tea for drinking tea.
Eat slowly.
Because many office workers have a lot of work, they often eat quickly when eating. Experts point out that this is a very wrong way to eat. We should regard it as a kind of enjoyment, and we should eat as slowly as possible. Only in this way can we help the human body digest and absorb food.
If you eat fast, it will slow down the digestion and absorption process of food nutrition in the gastrointestinal tract, thus affecting the normal exertion of mental or physical work ability in the afternoon, and at the same time making you obese quickly.
vegetable and fruit
The reasonable way to lose weight should be to match fruits with vegetables, because fruits and vegetables have their own nutritional characteristics and they cannot replace each other.
Therefore, on the issue of what to eat for lunch to lose weight, we should try to eat two kinds of food together, while vegetables should be eaten more, because all kinds of vegetables are rich in dietary fiber, which promotes gastrointestinal peristalsis and keeps gastrointestinal metabolism normal.
3. Five misunderstandings of daily weight loss
1, Do sit-ups and hula hoop to lose weight? No！
Sit-ups belong to muscle training, not aerobic exercise that burns fat. In other words, it can effectively exercise abdominal muscles, but it will not reduce fat. Only by doing aerobic exercise for more than 20 minutes can you burn fat. In addition, it should be noted that the wrong sit-up method can easily lead to abdominal muscle strain. Turning hula hoop is neither a muscle exercise nor an aerobic exercise, but it can stimulate subcutaneous fat.
2, eating snacks will definitely gain weight? No！
Many people think that snacks should not be eaten during weight loss. However, if the calorie intake is too low, it will cause insufficient vitamins and minerals, so you should eat snacks once or twice a day to supplement nutrition. Snacks can be eaten between breakfast, lunch and dinner, and twice in the afternoon is also good. Be careful not to have an empty stomach for more than 4 hours. If the interval between breakfast and lunch is too short, you can skip snacks. Snacks should use tea or water instead of drinks. Low-fat milk, boiled eggs, tomatoes, cucumbers, cheese, soy milk, an apple, half a cucumber, half a kiwi fruit and half a banana are all good snacks.
3. Can you lose weight by eating only one kind of food? No！
Eating only one kind of food will really reduce your weight. But not because of this kind of food, but because the overall intake of calories has become less. However, due to the unbalanced nutrient intake, it may cause health problems, such as skin loss of elasticity and hair loss. And once you return to your previous eating habits, you will gain weight again. Therefore, although eating only one kind of food can reduce weight in a short time, it will lead to malnutrition and endanger health, which is not worth advocating.
4. Can you lose weight by eating only fruits and vegetables? No！
Many people think that fruits and vegetables are fat-free and light in weight, and will not gain weight even if they are eaten in large quantities. But low calories in fruits and vegetables may lead to malnutrition. In addition, when eating fruit and vegetable salads, seasonings often contain high calories, which is not conducive to weight loss. In addition, eating fruit at night will also hinder weight loss. Fruit contains sugar, which will increase insulin secretion, thus promoting carbohydrates to be converted into fat for storage in the body.
5. Can diet pills successfully lose weight? No！
Diet pills can really lose weight. People who fail to lose weight through exercise and diet can try to use diet pills. However, exercise and dieting must be the premise. It is worth noting that most diet pills reduce weight by suppressing appetite. People lose their appetite and lose weight under the action of drugs. But once you stop taking medicine, it will rebound again. So I looked for more powerful diet pills to suppress appetite. In the long run, the body will produce antibodies and diet pills will not work.