Nowadays, the society advocates healthy and beautiful sports. For some obesity caused by bad living habits, it not only affects the appearance, but also makes it easier to get sick. Obesity is also one of the reasons why it is difficult to conceive. Since obesity has so many disadvantages, start losing weight quickly. Today, Xiaobian will introduce it in detail! So how do women prevent obesity? What are the dietary principles of obese patients?
1. Dietary principles to prevent obesity
1. Proper control of food intake
The best way to prevent obesity is to eat moderately and reduce the intake of staple food and sugary food. Especially for some high-calorie foods containing too much fat, such as peanuts, walnuts, sesame seeds, various vegetable oils, animal oils, cream, fried products and pastry, we must control them when eating.
2. Control the eating speed
Eating too fast is also a cause of obesity. Slow down the eating speed, chew fully before eating, taste carefully, and chew each bite for more than 3 times. The longer you chew, the higher your energy consumption after meals. Take more time to eat slowly. If the meal time is less than 2 minutes, the brain will not send a satiety signal.
3. Eat less dinner and don't eat midnight snack
As the saying goes, "Breakfast should be full, lunch should be good, and dinner should be less", among which "dinner should be less" is particularly important for losing weight and preventing obesity. If you have a full dinner or eat supper at night, the energy converted by food can't be completely consumed, and it will be stored in subcutaneous fat in the body and lead to obesity.
4. The food should not be too fine
Because the food is too fine, there must be little cellulose, and it is not easy to feel full after eating, which often leads to overeating.
5. Change the habit of eating snacks
Snacks with rich taste, such as candy, chocolate, peanuts, melon seeds and butter cookies, should be forbidden. However, some sour snacks, such as plum, carambola, bayberry, dried apricot, etc., are helpful to lose weight when eaten in moderation between meals. Eating snacks will not be more than dinner, but it is easier to get fat. For example, if you watch TV while eating peanuts, two handfuls of peanuts have 85 kilocalories, which is almost equal to three bowls of rice. Therefore, if you want to lose weight and prevent obesity, you must have the perseverance to resist the temptation of food.
2. Dietary principles of obese patients
Controlling energy intake and increasing energy consumption is the basic treatment of obesity. It takes great perseverance to completely reform the original living habits and eating habits, otherwise it is difficult to achieve weight loss.
1. Eat less foods with high calories
Nutrients that produce calories refer to carbohydrate, fat and protein, among which fat produces the highest calories, and one gram of fat can produce 9 kilocalories. Carbohydrate is the main thermogenic nutrient in China. Of course, with the improvement of living standards, fat intake is also increasing. As far as the total calories are concerned, low calorie, high protein and low carbohydrate foods are suitable for obese patients. Insist on eating less lard, fat, peanuts, sweet potatoes, candy, cakes, alcohol and fried foods with high calorie, high fat and high sugar. When cooking dishes, we should also control the amount of oil used. We should use less than 2 grams of oil every day and eat less animal oil.
2. Strictly control the amount of staple food and non-staple food for three meals a day
The amount of staple food (cereal) should be controlled at 1.5-2 Liang for breakfast, 1.5-2.5 Liang for lunch and 1.5-2 Liang for dinner according to the degree of obesity and physical exertion. The amount of non-staple food (mainly vegetables) should be controlled at 1.5 ~ 2 kg per day. Not only should the daily diet be controlled, but also the festival feast should be strictly controlled.
3. Regularly quantify three meals a day
Obese people tend to overeat. To prevent overeating, you can't eat as soon as you feel hungry and stop eating until you are full. Regular and quantitative meals and self-control are effective ways to prevent overeating. The ration of each meal depends on the degree of personal obesity, and it should be strictly implemented once it is determined.
4. Ensure protein's full intake
Obese people force the body to consume as much fat as possible during the diet to lose weight, and at the same time, the functional tissues and reserve protein of the body will also be consumed. If you don't pay attention to the adequate supply of protein in your diet, your body's resistance will drop and you will get sick easily. Therefore, it is necessary to improve the quality and quantity of protein during the period of losing weight, among which high-quality protein should account for 1/2. We should choose meat with low fat content, such as rabbit meat, fish meat, poultry meat and appropriate amount of lean pork, beef and mutton, and eat more soy products. It is advisable to supply 1 gram of protein per kilogram of body weight per day.
5. Ensure sufficient vegetables and fruits
Vegetables and fruits are low in calories and are ideal foods for obese people. Especially fresh vegetables and fruits are not only low in calories, but also rich in vitamins and cellulose, which is very beneficial to obese people.
6. Eat satiety foods
Some foods that contain a lot of water but do not produce heat or have low calories, such as agar and konjac, which can give people a feeling of satiety, are especially suitable for obese people.
7. Eat some foods that can reduce weight
Winter melon, which is sweet and cool, contains no fat, and has extremely low sodium content. It is a good weight loss product and a good medicine for reducing swelling and relieving summer heat. It is advisable to cook soup as a dish often. Cooked and eaten cold, the weight loss effect is better.
Cucumber, sweet and cold, can relieve summer heat, quench thirst and induce diuresis. In recent years, it has been found that cucumber contains "propanedioic acid", which can inhibit the transformation from sugar to fat. It is suitable for obese people or people with obesity tendency to eat regularly, and has the functions of losing weight and preventing coronary heart disease. Can be eaten raw, boiled soup or served as a cold salad.
radish, sweet and cool, has the effects of relieving boredom, breaking qi, resolving phlegm and relieving cough. Choline-containing substances can reduce blood fat and blood pressure, which is beneficial to weight loss.
bean sprouts, sweet and cool, contain more plant protein and vitamins. If they are often cooked and fried, they will help to relieve boredom, induce diuresis and reduce blood fat.
Tea contains many substances such as theophylline, tannic acid, vitamin C and fluorine. It has the functions of refreshing, strengthening the heart, diuresis, eliminating boredom and reducing blood fat. Drinking tea regularly, especially strong tea, has a better effect on getting tired and losing weight.
Lotus leaf is sweet, slightly bitter and flat. Not only is it a good product to clear away heat and relieve summer heat, but it can also reduce weight if you drink it regularly. Using fresh lotus leaves 1 ~ 2 Liang (.5 Liang for dry products) to replace tea every day for three months can significantly reduce body weight.
hawthorn is sour, sweet, slightly warm and rich in calcium, vitamin C, citric acid and so on. It has the functions of promoting digestion, reducing blood lipid, and preventing and treating arteriosclerosis. Often brewing tea instead of tea helps to lose weight.
Corn, which is rich in calcium, selenium, lecithin and vitamin E, has the function of lowering serum cholesterol.
Oats, rich in linoleic acid and saponin, can reduce serum total cholesterol, triglyceride and β-lipoprotein. In particular, its rich dietary fiber is an important substance for lowering cholesterol.
3. Habits that are prone to obesity
Obesity habit 1: Hormones
Control hunger. Scientists have pointed out that there is a leptin in human body, also known as anti-obesity factor, which is the main hormone to reduce hunger, and it controls our preference for food. People who lack leptin like all foods and eat a lot, so they finally become super fat.
Fat habit 2: I can't help eating something before going to bed
Many girls will control their desire to eat before going to bed by brushing their teeth in advance, but there are still many girls who can't control their appetite even after brushing their teeth. Maybe it's not a lot of supper, maybe it's just a small cake, a small biscuit and a small nut. These foods that don't have much calories and food intake in your opinion will make you fall into the trap of getting fat. You should stop eating 2-3 hours before going to bed, not only to prevent obesity, but also to protect your stomach. But if you are really hungry, you can eat some low-calorie fruits, but the amount should not be too large.
Fattening Habit 3: Scavenger who cooks leftovers
A slim girl can always control her food intake accurately. It is appropriate to eat to a certain extent, and she holds it well. Even if you can't finish eating the food on the table, you won't try to cram it into your stomach. If you are the type of food that you can't bear to leave, you should consider your food intake before ordering, and don't order too much food. Because the human body feels full at 6-7 minutes, the stomach has reached 9-1 minutes, but it takes a while for the brain to receive the satiety information from the stomach. Therefore, it is completely enough to eat a meal to 7 minutes full. If you want to be a scavenger of leftovers regardless of your own calories, then you will definitely get fat next.
Fattening habit 4: Sit down and don't move
Girls who know how to keep fit always like to find something to do for themselves, such as serving tea, taking a walk outside the office or going to the bathroom. Although these little moves can't consume any calories in your eyes, it is very beneficial to lose weight to get up and exercise your muscles, dredge meridians and accelerate blood circulation. Maintaining a posture for a long time will not only block the blood circulation, but also cause edema in the local body, which is the most likely detail to cause obesity.
Fattening habit 5: Insufficient sleep
Obesity is the most likely. People who sleep less than 4 hours a day are 73% more likely to be obese than those who sleep normally. Studies have shown that people who don't get enough sleep have higher levels of appetite-promoting factors in their bodies.