1. When losing weight, you need to pay attention to fats and carbohydrates when reading the nutritional label on the package:

Prepackaged foods should be forced to indicate the four nutritional components and energy content on the label. values ??and their percentages to nutrient reference values. Among them, these four nutrients are core nutrients, which refer to protein, fat, carbohydrates and sodium.

Look at carbohydrates: People who are losing weight need to strictly limit their sugar intake, especially refined sugars such as sucrose and syrup. The current nutritional information table does not specifically indicate the sugar content, it is all included in carbohydrates. If the food in your hand is non-starchy food, such as a bottle of drink, it contains 10 grams of carbohydrates per 100 ml, which actually contains 10 grams of sugar. If you eat foods with relatively high starch content such as biscuits, it is recommended to reduce the intake of staple foods appropriately. It is best to control your daily sugar intake to 20-30 grams.

Look at the fat content: Nutrition labels usually list two categories: saturated fat and unsaturated fat. Excessive intake of saturated fat will increase people's risk of cardiovascular disease, and try not to buy foods containing trans fat. This kind of artificial fat is very harmful to health.

2. Desserts and beverages are "sugar-containing", which is detrimental to people who want to lose weight. In a 330ml can of Coke, the carbohydrate (sugar content) is 35 grams and the energy is 594kJ, because It contains no protein or fat, so all the energy value comes from sugar (35g). These calories need to be consumed by walking for an hour.

Excessive intake of fat and carbohydrates is not good for the body. It not only leads to obesity, but is also the culprit of many diseases such as high blood sugar and high blood pressure. Therefore, you should try to choose low-sugar and low-fat foods in your daily diet.

Extended information:

Dietary precautions during the weight loss process

During the weight loss process, you can mainly use vegetarian food, which is large in size, low in calories, and contains a certain amount of dietary fiber. Eat fruits, vegetables or whole grains to enhance satiety and reduce overeating caused by hunger. At the same time, we must also eat appropriately foods rich in high-quality protein, such as low-fat milk, egg whites, pure lean meat, fish, soy products, etc. to preserve our muscles and defend the necessary trace elements for the body.

Ensure food richness, that is, eat more than 12 kinds of food every day and more than 25 kinds of food every week. It is necessary to reduce the intake of high-calorie foods, such as fried, fatty, high-sugar, and high-fat foods and beverages. In addition, the intake of staple food should be appropriately reduced (4 taels to 6 taels per day) and it is not advisable to eat more spicy food.

People's Daily Online - Understand the "Nutritional Facts Table" and identify junk food in seconds

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