I often hear people say that eating vegetables and fruits can help you lose weight. Eating vegetables and fruits in moderation can indeed help you lose weight. Of course, it is not that easy to lose weight. Some people may not eat staple foods in order to lose weight. They all eat a lot of vegetables and don’t even touch meat. Some people say this is bad. So can eating just vegetables help you lose weight? How much vegetables is a reasonable amount to eat?

1. Can you lose weight just by eating vegetables?

Many people have this view: eating vegetables = healthy, you can lose weight; eating meat = unhealthy, you will gain weight.

In fact, this theory is correct from a certain perspective. People nowadays often accidentally eat a lot of fish and meat every day and eat very little vegetables. In North America, some people regard French fries as vegetables. Of course, the example I gave is an extreme case. However, at the other extreme there are some people who only eat vegetables every day and think that they can lose weight. So is this really the case?

Note: In this popular science, vegetables refer to carrots, vegetable leaves, celery, and cucumbers. From a nutritional point of view, sweet potatoes, potatoes, and corn are usually classified as cereals or starchy foods; pods are classified as protein foods.

2. The benefits of eating vegetables

Low calories

Most of them are very low in calories. For example, if you want to get 100 kcal of energy from eating radish, you will need about 300 grams. After eating so much water radish,

I feel more or less full.

Feeling full

Vegetables are high in dietary fiber. Dietary fiber not only aids digestion but also fills up your stomach. This is why it is recommended to increase the proportion of vegetables when losing weight. (Note: increase the proportion rather than just eating vegetables)

Rich in vitamins and minerals

Micronutrients have various uses in the body. Brightly colored vegetables not only add appearance to dishes but also increase nutritional value.

3. Disadvantages of vegetables

There are three types of macronutrients in food, fat, protein, and carbohydrates.

Fat contributes greatly to the repair of body cells and the production of hormones; protein is similar to the bricks used to build a house and is needed to repair muscles; there are many types of carbohydrates, but the simplest is sugar. The brain can only rely on sugar to provide energy; and carbohydrates are similar to the cement used to build a house. Muscle repair requires not only protein but also carbohydrates.

Although the dietary fiber in vegetables is also one of the types of carbohydrates, a large part will be excreted. In other words, although vegetables have many micronutrients, they have very few macronutrients.

Vegetables contain very little protein. Even if you can eat 2.4 kilograms of pumpkin and a lot of avocados and olives every day, insufficient protein intake will increase muscle loss, and the amount of muscle is the basic metabolic energy. The key to consumption.

To put it simply, eating vegetables alone is difficult to meet daily energy requirements, and in the long run it will slow down metabolism and increase muscle loss.

4. How much vegetables is reasonable to eat?

The Chinese meal plate has its own reasons. Fish, eggs and beans provide protein, cereals and potatoes provide carbohydrates, and vegetables and fruits provide vitamins and minerals. Vegetables account for 1/2-1/3 of each meal is a scientific proportion.

If you are a vegetarian, you can choose legumes (chickpeas, lentils, soybeans, etc.) as a source of protein.

5. Will eating staple food make you fat?

The rumor that eating staple food will make you fat can be used as a topic to write another popular science article. Not just staple food, eating too much of anything can have adverse effects on health. Staple foods in the diet play a role in filling the stomach and providing energy to the brain. Staple food does not necessarily have to be traditional rice, steamed buns, bread and the like. Eating a roasted sweet potato, putting corn kernels in a salad, and eating a few low-salt soda crackers are all ways to eat a staple meal.

If you can choose whole grains, the nutritional value will be higher!

If you are really worried about eating too much staple food, you can put all the rice in the bowl before eating, match the proportions, and then arrange it according to this proportion every time you want to add rice. It may feel troublesome at first, but it will become much easier as you slowly develop a habit. After all, everything is difficult at the beginning!

If the protein intake is too low, the metabolic energy value will be reduced, making it more difficult to lose weight.

Some fatty acids must be obtained through diet and cannot be produced by the body. If your fat intake is 0, you may feel tired in the long run and your body will not have the necessary raw materials to run all the functions of your body's factories. If you are worried about the fat in the meat, you can give priority to skinless chicken, fish or legumes.

Finally, suppressing yourself for a long time and worrying that whatever you eat will make you fat will make you more likely to overeat. Therefore, eating healthy is the way to go.

6. Super simple weight loss actions

1. Speed ??up your pace

Listening to fast-paced music and rhythmic vocals will force you to maintain a calorie-burning rate, especially when walking or going upstairs.

2. Move Your Body

Moving your body, including tapping your feet, taking steps across the room, or swaying in your chair, can burn 350 more calories per day than sitting still.

3. Change shoulder bags

If you are carrying a heavy bag or carrying a child, changing shoulder arms every 5 minutes will help muscle growth.

4. Squat to pick things up

When you pick things up from the ground, you should kneel down and straighten your back instead of bending over. This will help protect your back and strengthen your leg muscles.

5. Doing things with your hands

Washing the dishes, vacuuming the house, or cooking can remove a considerable amount of energy from the body. When you're cleaning cupboards or flushing your car, you have to stretch your limbs, which is equivalent to doing a large circular motion.

6. Keep your chest up and your abdomen up

Good posture not only makes people look taller and slimmer, but also helps strengthen the abdominal muscles. Always maintain an upright posture when watching TV or working.

7. Move your legs after prolonged sitting

If you sit in a chair for a long time, you should gently lift your knees and walk in place. This can not only prevent leg edema, but also consume more energy.

8. Chew your gums

The act of chewing your gums can burn some calories and help stop mindless snacking.

9. Cook with your own hands

It's healthier and by the time you've finished cooking and cleaning up the kitchen, you'll be half an hour longer than standing in line to buy a finished meal.

10. Timed activities

For every hour of sitting, move for 5 minutes. When working, consciously take more detours to go to the bathroom, or even go to the bathroom on the next floor.