Many of us rudely think that controlling diet means eating less, and we can't say that you are wrong, but eating less is only for the amount of food, and this way of controlling diet for the amount of food is a little rough.
If we want to lose weight more smoothly, we must know what to eat, how much to eat, how to eat, when to eat and what not to eat.
The following five suggestions, if you can do it, you can lose weight smoothly. Let me explain them in detail.
To lose weight, you need to reduce calories, but you can't lack nutrition, so the diet must be comprehensive and balanced, and all diets can't be cut across the board.
In our diet to lose weight, we can eat less carbohydrates, such as rice, noodles, starch and other staple foods.
But protein, vitamins and various trace elements must be rich and comprehensive. For example, meat, vegetables and fruits can be eaten more.
What we eat to lose weight is to adjust our diet structure. Generally, the ratio of three major nutrients, that is, the ratio of carbohydrate, protein and fat, is adjusted to 4:3:3, which is more conducive to losing weight.
The specific operation need not be too detailed, just mix the ingredients directly according to the amount or weight, such as 400 grams of rice, 300 grams of lean meat or eggs, and 300 grams of oil or nuts a day.
A diet with calorie intake lower than basal metabolism is called severe dieting, that is, your daily dietary calories can't meet the basic consumption of a day, and this diet is too little.
Calorie intake is lower than basal metabolism, which will lead to the decline of various organisms in our body. For example, if some people don't eat for several days, they will have lung pain when they take a takeaway the next day.
Therefore, many people think that the dietary advice given above is a little too much, but it is not much. Your appetite must not be lower than your basal metabolism and you must not fall into a heavy diet.
So how much do you eat? In fact, it is eight points full. I feel full and my strength has recovered, but I still feel unfinished, which is the state of eight points full.
This eight-point satiety takes several days to adapt. I feel not full during eating, but after eating for more than ten minutes, I feel full. This is eight-point satiety.
Eating less and eating more meals is beneficial to control our blood sugar level, so it can maintain our body metabolism well, which is very beneficial to lose weight.
Therefore, during the period of losing weight, we should adopt the form of eating less and eating more meals, such as the amount of food suggested in the first article. After eating one meal, we will eat more and eat less, but after eating three meals, we will eat less and eat more.
Obviously, after eating a meal, your blood sugar will fluctuate greatly. After eating in the morning, you will be prone to overeating if you are hungry at night.
And if you eat it in three meals, then on the one hand, you can avoid overeating, on the other hand, our blood sugar is very stable, so our metabolism is very stable, and there will be no slowdown in weight loss.
For most people, three meals a day is enough, which is already a form of eating less and eating more. Some people may eat four or five meals, which will be a bit troublesome and the effect may not be better.
Generally, these two periods of time, late at night and after exercise, are relatively easy to gain weight, so we suggest not eating during these two periods when losing weight.
When we stay up late, cortisol is relatively high. The increase of cortisol makes our body's metabolism slower, and excess calories are easy to accumulate as fat.
Therefore, when we are in the middle of the night, we should not eat, and we should not eat when we are under insufficient sleep and too much pressure, that is, we can't rely on eating to boost our spirits.
In this state after exercise, although supplementing calories in time can make our body recover faster, at the same time, the body's absorption ability after exercise is very strong.
Therefore, it is easy to gain weight after eating after exercise. For example, Japanese sumo wrestlers eat and sleep after practice, so they hoard fat very quickly.
In fact, three meals and five grains are not easy to get fat. The diet that is really easy to get fat is snacks, especially sweets and frying. These two foods are easy to get fat.
The first is fried food, which generally contains a lot of carbohydrates and fats, so after we eat it, it will be decomposed into energy immediately, resulting in a large amount of heat surplus.
Calorie surplus is the main process of getting fat, so fried food feels underfed, but it is particularly easy to get fat when eaten, which needs to be avoided as much as possible.
The most common sweetener is sugar, and sugar is basically all carbohydrates, so sweets with sugar as sweetener are easy to cause a lot of calorie surplus.
At present, there are sugar-free drinks made of sweeteners such as aspartame and sodium cyclamate on the market. Try not to eat sweets. The body will mistakenly think that this is sugar, so it will be hoarded as garbage fat that is difficult to consume.
Do the above five points, and your weight loss process will be smoother. You may want to ask what is "smooth". Smooth means that the weight loss process is not too uncomfortable and the weight loss effect is obvious. This is called smooth.
I'm Wangwang exorcist,
References:
Qiu Fengming, Zhang Xinming. Analysis on the methods of controlling diet to lose weight in adults with simple obesity [J]. Massage and Rehabilitation Medicine, 2010, 01(17): 54-55.
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