Eat enough! Still thin!
You must look at these three points when choosing food.
Look at the calories of food.
Second, look at the satiety of food
Third, look at the glycemic index of food
Generally speaking, foods with low glycemic index have a long satiety time and relatively low calories, so you don't have to worry about gaining weight when you are full.
Reduced fat dry goods
How to judge the calorie of food?
This is actually very simple, and we can distinguish it with the accumulation of usual experience.
For example, fried hamburger chips must have higher calories than fried meat and vegetables at home.
Another example: dessert bread with high carbon water is definitely higher in calories than steamed purple potatoes and sweet potatoes.
Less oil, less sugar, less salt and less sodium.
Drink plenty of water to promote metabolism, and fat decomposition can be fast.
Which foods are the most satisfying?
Time table for food to stay in the stomach
The feeling of satiety is from strong to weak.
meats
Chicken: 1.5~2h
Beef and mutton: 3~4h
Pork: 4~5h
Dairy products, bean products, nuts
Dairy products: 90min
Bean products: 120min
Nuts: 2-3h
Rhizomes, grains
Potato and yam: 60min
Miscellaneous grains, rice and noodles: 90min
vegetables
Lettuce, tomato and cucumber: 30-40min
Spinach and broccoli: 45min
Radish: 50min
fruit
Watermelon: 20min
Grapes and oranges: 30min
Apple and pear (rich in dietary fiber): 40min.
Feel full and not hungry.
The longer the food stays in the stomach,
The longer you feel full.
Although meat and nuts are the most full, we can't eat too much at once, because it will increase the digestive burden of the stomach and cause gastrointestinal discomfort.
Healthy weight loss needs to add some grains, vegetables and fruits with high dietary fiber to help gastrointestinal peristalsis in addition to eating enough food such as meat, eggs and milk. If you are hungry between meals, you can eat a handful of nuts to satisfy your hunger.
balanced nutrition
Reasonable collocation
Choose foods with low sugar content!
The glycemic index (also called GI value) reflects the speed at which carbohydrates in food make our blood sugar rise.
Foods with high GI are digested and absorbed quickly after entering the intestine, so that blood sugar rises rapidly, which accelerates the synthesis of fat from excess sugar in the body and makes people fat!
Foods with low GI can effectively control the rise of blood sugar, easily produce satiety, reduce fat storage, and make people less likely to gain weight.
So we should choose foods with low GI as much as possible.
Low GI value ≠ binge eating is not fat, and you must control your calorie intake every day to lose weight <: Heat consumption!
GI value of common food
sugar
Food Gl value? Food Gl value?
Glucose 100? Sugar cube? 65
Gummy fudge? 80 ? Chocolate 49
staple
Food Gl value? Food Gl value?
Glutinous rice? 87 ? Black rice 55
Shantou 85? Udon noodles 55
Rice 82 spaghetti 48
Pancakes 80 tortillas? 46
Fried dough sticks and 75 macaroni? 45
White rice porridge 69 oatmeal rice? forty-two
Xiaomi porridge? 60 black rice porridge? forty-two
Corn 55 whole wheat spaghetti 37
bean products
Food Gl value food Gl value
Stewed tofu? 32 ? Dried tofu? 24
Mung beans 27 soybean 18
vegetables
Food Gl value food Gl value
Pumpkin? 75 spinach 15
Carrots? 7 1 ? Tomatoes? 15
Yam? 5 1 eggplant? 15
Taro? 48 celery? 15
Green beans? 27 green peppers? 15
Cucumber 15? Lettuce? 15
Broccoli? 15 cauliflower? 15
High GI(70- 100): poor satiety, fast hunger!
Medium GI(55-70): Can be full!
Low GI(0-55): Full for a long time, not easy to get hungry!
fruit
Food Gl value food Gl value
Hami Melon 76 Apple 36
Watermelon 72 pear 36
Pineapple 66 blueberry? 34
Mango 55 strawberry? 29
Longan 53 Taozi 28
Banana 52? Avocado 27
Kiwi? 52 ? Grapefruit 25
Orange? 43 papaya? 25
Citrus? 43 pitaya? 25
Grape 43 plum 24
Coconut? 40 ? Cherry? 22
nut
Food Gl value food Gl value
Chickpeas? 33 broad bean 17
Cashews? 25 peanuts 14
fast food
Food Gl value food Gl value
White bread? 88 pastry? 59
Soda cookies 72? Popcorn? 55
Drinks
Food Gl value food Gl value
Beer? 66 ? Apple juice? 4 1
Orange juice? 57 coke? 40
dairy produce
Food Gl value food Gl value
Ice cream? 5 1 ? Milk? 27.6
Yogurt 48? Soy milk 19