1, the principle of dieting and losing weight
The first principle of diet: reasonable collocation
If you want to reduce your food intake while maintaining abundant energy, you need to reasonably match your daily food, so that the ratio of protein, healthy fat and carbohydrate can reach the best 2: 3: 5. Like Gwyneth Paltrow, a new Hollywood nutrition master, you can arrange the ingredients for the whole day as soon as you get up every day, and line them up on the dining table for the most reasonable collocation. In addition, nutrition experts also remind you that all these ingredients are best non-processed foods, such as grains, beans, starch and vegetables, because these foods are the main energy sources of the human body.
The second dietary principle: eat 7 minutes full every meal.
If you want to go on a diet to lose weight, but you don't want to hurt your health, then eat a normal diet, and only eat 7 points full every meal, which is not only beneficial to your health, but also can slowly reduce your appetite, so that you can slowly control your appetite and prevent excessive calorie intake. Some people always stop eating until they are full, which is not only difficult to digest, but also leads to an increasing appetite. At that time, it was even more difficult to lose weight. Some people are hungry for a full meal in order to go on a diet, which is easy to cause stomach problems. So three meals should be regular. When you are 7 minutes full, you can leave the table and slowly control your appetite.
The third dietary principle: eat large portions in small portions.
In fact, there is a certain relationship between people's food intake and the size of tableware. If the tableware is too big, you will eat more food. If you eat as much as before, but change to small tableware, people will stop eating too much because of psychological effects, so they can reduce their appetite.
The fourth dietary principle: don't let your appetite increase greatly.
Some people go on a diet for a long time, which leads to a great increase in appetite and a rise in weight instead of falling. If you want to control your appetite, you have to take your time. If you are too anxious, eating only a little food a day will greatly increase your appetite, and there may be problems such as menstrual disorders and amenorrhea, so it will not be worth the candle.
The fifth dietary principle: choose foods with less calories.
If you want to lose weight, the food you choose should not only increase your satiety, but also be too high in calories. Vegetables, coarse grains, beans, potatoes and other foods are not only low in calories, but also very high in nutritional value. They can also increase people's satiety and prevent excessive energy intake, which is beneficial to weight loss and human health.
The sixth dietary principle: slow down the eating speed.
Slowing down the speed of eating will also reduce people's appetite. If you eat too fast, you will unconsciously eat too much food. But if you eat slowly, you will feel that you have eaten a lot and feel full because of psychological effects. And if you chew slowly, it can also help us digest and reduce the burden on the gastrointestinal tract.
The seventh dietary principle: supplement vitamins in time.
Girls who go on a diet to lose weight should know that when the body is in a state of malnutrition, fat will not burn. Burning body fat requires a lot of nutrients. Among them, vitamins must be supplemented. When dieting, with the reduction of carbohydrates, we must ensure the intake of nutrients, so as to ensure that the body burns fat. Therefore, your daily menu should include foods rich in vitamins such as milk, peanuts, poultry and green leafy vegetables.
2. Precautions for dieting and losing weight
1, diet diet must ingest minerals: minerals necessary for the human body are naturally indispensable. If the body lacks minerals, it is particularly easy to cause diseases. Take calcium as an example, calcium can enhance people's performance. If calcium is insufficient, it is easy to feel fatigue, apathy, loss of appetite, intestinal weakness, dryness and heat, constipation and so on.
2. Dieting to lose weight can't be short of vitamins: vitamins don't produce calories, but they can maintain physiological functions, so they are very important to the human body and are closely related to brain and nerve metabolism. Vitamin B 1 and vitamin B2 are two of them. Even if you want to go on a diet to lose weight, you can't ignore vitamin supplements. Eating whole wheat, brown rice and alfalfa can get enough vitamins. It is recommended to eat more coarse grains. Vitamin C, vitamin E and beta carotene are all antioxidant nutrients, and women must supplement them. They can improve work efficiency. Many vegetables and fruits contain a lot of vitamins, and there should be more foods containing vitamins in the diet. Vitamins can be supplemented when necessary, which helps to maintain adequate vitamins in the body.
3, diet diet must consume amino acids: no women have become mental workers, so it is more necessary to add a lot of amino acids, affecting the health of the brain. The content of free amino acids in brain tissue is the highest, followed by taurine and aspartic acid. Dieting to lose weight, amino acids are also indispensable in daily diet. For example, beans, sesame seeds and other foods are high in aspartic acid and glutamic acid, so you can eat more appropriately.
3, different constitutions need to know to lose weight
I. damp heat constitution
Features: shiny face, acne, frequent dry mouth and bitter taste, red eyes, impatience and irritability.
Key points to lose weight: If you are a fat man in damp heat constitution, you are not only fat, but also dirty and shiny, with acne on your face. If you can clear away the damp heat, you will kill two birds with one stone. Eat less fatty foods and sweets to maintain good digestive function and avoid water staying inside or getting wet outside. People in damp heat constitution are suitable for high-intensity and large-amount sports, such as middle and long-distance running, swimming, mountain climbing and various ball games, which can consume excess heat and excrete excess water, thus achieving the purpose of clearing heat and eliminating dampness.
Recommended food:
Foods such as mung beans and cucumbers that detoxify and clear heat.
Taboo food:
All kinds of fried and fried foods with high fat content; Pepper, Chili, Chili, boiled fish, mutton skewers and other spicy foods.
Second, qi deficiency constitution
Features: sallow or pale complexion, pale lips, less glossy hair, less words at ordinary times, low voice but no sound, poor spirit, easy to fatigue and sweat. Introverted and timid. Be susceptible to colds.
Key points of losing weight: If you are a fat man with qi deficiency constitution, then you may be a soft and lazy fat man. Are you used to being fat? Invigorate qi and spleen, nourish vitality, and immediately make you energetic. People with deficiency constitution are suitable for walking, jogging and dancing. It is also suitable for practicing traditional Chinese medicine health exercises such as Baduanjin and Wuqinxi. The amount of exercise should be small at first, and then gradually increase.
Recommended food:
Japonica rice, beef, chicken, eel, jujube, cherry, grape, peanut and other foods that are beneficial to invigorating qi, strengthening spleen and stomach.
Taboo food:
Cold, bitter, spicy, hot and other foods should not be too greasy and difficult to digest.
Third, peaceful physique:
Features: symmetrical figure, strong, easy-going and cheerful personality.
This kind of person is the healthiest, but once he is fat, he is evenly fat, or strong, and his body is in a balanced state, so it is naturally difficult to lose weight. It doesn't matter. You can lose weight by keeping good living habits and finding an optimal balance.
Key points of weight loss: adjust exercise state. Generally speaking, a person needs to exercise for half an hour every day, and aerobic exercise is better. Change the way and time of exercise. If you usually drive to work, you might as well get off at two stops in advance and walk. If you usually take the elevator on the second floor, you should change this habit.
For a "strong" woman, doing more physical exercise and stretching is beneficial to the curve.
Fourth, Yang deficiency constitution.
Features: fatigue, fear of cold, cold limbs, pale lips, shortness of breath, laziness, lethargy and fatigue.
Key points of losing weight: If you are a fat man with yang deficiency, then you may be fat in vain, and the meat is soft and inelastic, and no amount of meat can keep warm, so you can improve your body shape by warming spleen and kidney, eliminating dampness and activating yang. In addition, we should strengthen physical exercise, persist in spring, summer, autumn and winter, and carry out 1 ~ 2 times a day. Specific events focus on physical strength, such as walking, jogging, Tai Ji Chuan, ball games and various dance activities.
Recommended food:
Tea material with aphrodisiac, such as Cordyceps, Ginseng, Walnut, Ginger, Cinnamon, Peanut, etc. Mutton, dog, venison, chicken and other aphrodisiac foods.
Taboo food:
Heat-clearing herbs include honeysuckle, dandelion, cogongrass rhizome, plantain, bitter tea and wax gourd.
Five, phlegm and dampness constitution
Features: Obese body, full abdomen, greasy facial skin, sweaty and sticky, easy to feel sleepy and fond of sweets.
Key points of losing weight: If you are a fat man with phlegm-dampness constitution, then you may have a thick waist, a round belly and a big ass, and are inactive. Remember that the first thing you want to lose weight is to strengthen the spleen and promote diuresis, and eliminate phlegm and turbidity. First of all, we should put an end to sweets, abstain from drinking, avoid overeating and eating too fast. Always eat light and mild food, and eat more fruits and vegetables, especially some foods that have the functions of invigorating spleen, promoting diuresis, removing blood stasis and resolving phlegm.
Recommended food:
Papaya, white radish, jujube, red beans, yam, coix seed, beef and mutton, silver carp, lemon, cherry, chestnut, etc.
Taboo food:
Maltose, pomegranate, grapefruit, loquat, sugar, etc.
I want to watch a good idol drama.