Here are some ways to control your diet:
1. The method of reducing heating should be adopted. The normal weight loss rate is 2 ~ 3 kilograms within one month, which should not be too fast to avoid causing adverse physiological reactions.
2. Control staple food and limit pure sugar and sweets. For people who eat a lot, the staple food should also adopt the decreasing method. Subtract 50 ~100g from three meals a day, and gradually control the staple food at around 200 ~ 250g. Chew slowly, get into the habit of eating seven or eight percent full, and try to eat less or no starch-rich and extremely sweet foods, such as potatoes, sweet potatoes, jams, sweets, preserves, etc. The staple food is best matched with coarse grains, such as millet, corn, oatmeal, black rice and miscellaneous beans.
3. Appropriately increase the intake of protein. Protein is the main component of human tissues. In order to protect the protein of tissues and organs in the body from being consumed and maintain normal physiological functions, the protein in food should be sufficiently and appropriately increased every day. Protein can be used in high-fat and low-fat meat foods, such as fish, shrimp, chicken, beef, rabbit meat and so on. Their calorie content is 3-6 times lower than that of pork. Soy products with less oil are also good food, which is conducive to lowering blood lipids.
4. Too much fat intake is often one of the reasons for the high calorie intake of obese people, so it is necessary to strictly limit the animal fat and vegetable oil used for cooking, but it should be within the prescribed amount. Do not eat high-fat foods, such as butter, cream, cakes, peanuts, walnuts, melon seeds, fried and fried foods, which should be banned during the weight loss stage. Diet should also be controlled after weight recovery. Patients with hyperlipidemia should limit foods with high cholesterol, such as liver and viscera.
5. Change the cooking method and use less salt. While limiting fat, cooking methods should try to use steaming, boiling, stewing, boiling and mixing with less oil. Can reduce calorie intake. At the same time, we should also put less salt, and it is better to be light. Prevent being too salty and drinking too much water.
6. Eat more fresh vegetables, fruits, konjac and algae to increase vitamins, minerals and dietary fiber. In order to reduce the hunger caused by diet control, we can increase the amount of vegetables in the main meal, or add fruits or lettuce (such as tomatoes and cucumbers) with more water and less sugar between meals, which can increase satiety.
7. Change bad eating habits and make a reasonable diet system. For fat people, there should be no less than three meals a day, and good habits should be formed when eating regularly, and bad habits such as adding meals after meals, eating snacks before going to bed, and sleeping immediately after meals should be changed.
8. Quit drinking and limit foods with high purine content. The high calorie of alcohol (7 kcal/g) can promote fat deposition in the body. In addition, purine will increase the metabolic burden of liver and kidney, which is not good for fat people.