Dieting to lose weight is a common way to lose weight in life, but there are many things to pay attention to when dieting to lose weight. If the dieting method is improper, it will also have adverse effects on health. So what are the methods of dieting to lose weight? What are the dietary principles for dieting and weight loss? Let’s learn more about the dietary principles of dieting and weight loss, as well as the precautions for dieting.
1. Diet principles for dieting and weight loss
The first dietary principle: reasonable combination
To reduce food intake while still maintaining energy, You need to reasonably match your daily food so that the ratio of protein, healthy fats and carbohydrates forms the optimal 2:3:5. You can be like Hollywood's new nutrition guru Gwyneth Paltrow, who arranges the ingredients for the whole day as soon as you get up every day, and arranges them in a row on the dining table to make the most reasonable combination. In addition, nutrition experts also remind you that it is best for all of these ingredients to be non-processed foods, such as grains, beans, starches, vegetables, etc., because these foods are the body's main source of energy.
The second dietary principle: Eat until you are 70% full at each meal
If you want to go on a diet to lose weight but don’t want to harm your body, then you should eat normally and only eat until you are 70% full at each meal. 7 points full, which is not only good for health, but also slowly reduces your appetite, so that you can slowly control your appetite and prevent excessive calorie intake. Some people always stop eating until their stomachs are full. This not only makes it difficult to digest, but also leads to a growing appetite. At that time, it becomes even more difficult to lose weight. Some people starve and eat every meal in order to be on a diet, which can easily cause stomach diseases. Therefore, you should have regular meals. When you are 70 minutes full, leave the table and slowly control your appetite.
The third dietary principle: replace large portions with small portions
In fact, there is a certain relationship between a person's food intake and the size of the tableware. If the tableware is too large, the food eaten will be smaller. It will be too much. If the portion is the same as before but replaced with smaller utensils, people will stop because of psychological effects and feel that they have eaten too much, thus reducing the amount of food they eat.
The fourth dietary principle: Don’t let your appetite surge
Some people diet for a long time, which leads to a surge in appetite, so that their weight increases instead of falling. If you want to control your appetite, you have to take your time. If you are too anxious and only eat a small amount a day, which is not enough to supply the energy needed by the body for a day, your appetite will skyrocket. At the same time, problems such as menstrual disorders and amenorrhea may also occur. Then the gains will outweigh the losses.
The fifth dietary principle: Choose foods with fewer calories
If you want to lose weight, the foods you choose must not only increase satiety, but also not be too high in calories. Vegetables, whole grains, beans, potatoes and other foods are not only low in calories, but also have very high nutritional value. They can also increase people's satiety and prevent excessive energy intake. They are not only beneficial to weight loss, but also beneficial to human health.
The Sixth Diet Principle: Slow down the speed of eating
Slowing down the speed of eating can also reduce people’s appetite. If you eat too fast, you will ingest food unknowingly. Too much food. But if you eat slowly, you will feel that you have eaten a lot, and you will feel full due to psychological effects. And if we chew slowly, it can also help us digest and reduce the burden on our gastrointestinal tract.
The seventh dietary principle: timely supplementation of vitamins
Girls who are on a diet to lose weight must know that fat will not be burned when the body is in a state of insufficient nutrition. A large number of nutrients are necessary to burn body fat. Among them, vitamins must be supplemented. When dieting, as carbohydrates are reduced, nutrient intake must be ensured so that the body can burn fat. You, therefore, should include vitamin-rich foods like milk, peanuts, poultry, and green leafy vegetables in your daily menu.
2. Precautions for dieting and weight loss
1. Minerals must be taken in during dieting and weight loss: Minerals that are necessary for the human body are naturally indispensable. If the body lacks minerals, it will be particularly easy. Cause diseases. Take calcium as an example. Calcium can enhance human body performance. If there is insufficient calcium, you will easily feel fatigue and weakness, apathy, loss of appetite, intestinal weakness, hotness, constipation, etc.
2. Dieting and weight loss cannot lack vitamins: vitamins do not produce heat, but can maintain physiological functions, so they are very important to the human body and are closely related to brain and nerve metabolism. Vitamin B1 and vitamin B2 are two of them. Even if you want to go on a diet to lose weight, you cannot ignore vitamin supplements. You can get enough vitamins by eating whole wheat, brown rice, alfalfa, etc., so it is recommended to eat more whole grains. Vitamin C, vitamin E, and beta carotene are all antioxidant nutrients that women must supplement. They can enhance work efficiency. Many vegetables and fruits contain a large amount of vitamins, and you should also include more vitamin foods in your diet. If necessary, you can also take vitamin supplements to help maintain vitamin adequacy in the body.
3. Amino acids must be consumed when dieting and losing weight: Women have also become mental workers, so they need to supplement a large amount of amino acids. Amino acids affect the health of brain nerves. Among the free amino acids in brain tissue, glutamic acid has the highest content, followed by taurine, and then aspartic acid. To go on a diet and lose weight, amino acids are indispensable in the daily diet. For example, foods such as beans and sesame seeds have high levels of aspartic acid and glutamic acid, so you can eat more appropriately.
3. What you need to know about weight loss in different physical constitutions
1. Damp and hot constitution
Characteristics: greasy and shiny face, many acnes, often dry mouth and bitter mouth, Red eyes, irritable temper, and easy to anger.
Key points for losing weight: If you are a fat person with a damp-heat constitution, then you will not only be obese, but also have a shiny face and acne. If you can clear away the damp-heat and eliminate it, then you will be able to lose weight and eliminate acne. Kill two birds with one stone. Eat less fatty foods and sweets to maintain good digestive function and avoid water retention from the inside or water from the outside. People with hot and humid constitutions are suitable for high-intensity and large-volume exercise, such as middle- and long-distance running, swimming, mountain climbing, various ball games, etc., which can consume excess heat in the body, excrete excess water, and achieve the purpose of clearing away heat and dehumidification.
Recommended foods:
Mung beans, cucumbers and other detoxifying and heat-clearing foods.
Taboo foods:
Various fried and deep-fried foods with high fat content; pepper, hot pepper, Sichuan peppercorns, boiled fish, mutton skewers and other spicy and heat-boosting foods.
2. Qi deficiency constitution
Characteristics: sallow or pale complexion, pale lips, less shiny hair, not very talkative at ordinary times, speaking in a low voice, not loud and energetic Not very energetic, the body gets tired easily and sweats easily. Introverted and timid. Susceptible to colds.
Key points for losing weight: If you are a fat person with Qi deficiency, you may be a soft, lazy fat person. Are you used to being a fat person? Reinforcing Qi and spleen, nourishing vitality, will instantly make you energetic. Radiate. People with a weak constitution are suitable for walking, jogging, dancing and other exercises; they are also suitable for practicing traditional Chinese medicine health-preserving exercises such as Baduanjin and Wuqinxi. The amount of exercise should be small at the beginning and then gradually increased.
Recommended foods:
Japanese rice, beef, chicken, eel, jujube, cherries, grapes, peanuts and other foods that are good for replenishing qi and strengthening the spleen and stomach.
Taboo foods:
Raw, cold, bitter, spicy, hot and other foods. Foods that are too greasy and difficult to digest should not be eaten.
3. Peaceful physique:
Characteristics: well-proportioned and strong body, easy-going and cheerful personality.
This type of people is the healthiest, but once they gain weight, they will be evenly fat all over the body, or strong, and the body will be in a balanced state, so it will naturally be difficult to lose weight. It doesn't matter, you can still lose weight by maintaining good living habits and finding another optimal balance point.
Key points for weight loss: Adjust exercise status. Generally speaking, a person needs half an hour of exercise every day, and aerobic exercise is better. Change the pattern and timing of exercise.
If you usually go to work by car, you might as well get off the bus two stops in advance and walk. If you usually take the elevator to the second floor, you need to change this habit.
For "strong" women, doing more physical exercises and stretching their muscles will be beneficial to their curves.
4. Yang deficiency constitution
Characteristics: tiredness and fear of cold, cold limbs, pale lips, lack of energy and laziness, lethargy and fatigue
Key points for losing weight: If If you are a fat person with a yang-deficient constitution, then you may be fat in vain, with too much meat, soft and lack of elasticity, and no matter how much meat you have, it will not keep you warm. Then you can improve your body shape by warming and tonifying the spleen and kidneys, and removing dampness and unblocking yang. In addition, physical exercise should be strengthened, persist in spring, summer, autumn and winter, 1 to 2 times a day. Specific events depend on physical strength, such as walking, jogging, Tai Chi, ball games and various dance activities.
Recommended foods:
Yang-tonifying teas, such as cordyceps, ginseng, walnuts, ginger, cinnamon, peanuts, etc.; yang-tonifying foods such as mutton, dog meat, venison, and chicken.
Taboo foods:
Hot-clearing medicinal herbs such as honeysuckle, dandelion, Imperata cogongrass, plantain, bitter tea, winter melon, etc.
5. Phlegm-dampness constitution
Characteristics: obesity, belly fat, facial skin with more oil, excessive sweating and stickiness, easy drowsiness, and sweet tooth
Key points for weight loss: If you are a fat person with a phlegm-dampness constitution, then you may have a thick waist, a round belly, a big butt, heavy steps, and do not like to move. Remember that the first thing you need to do if you want to lose weight is to strengthen the spleen, remove dampness, and eliminate phlegm. turbidity. In terms of diet, you must first eliminate sweets and alcohol, and the most important thing to avoid is overeating and eating too fast. You should often eat foods that are bland and mild in nature, and eat more vegetables and fruits, especially foods that can strengthen the spleen and promote dampness, remove stasis and eliminate phlegm.
Recommended foods:
Papaya, white radish, jujube, red bean, yam, barley, beef, mutton, silver carp, lemon, cherry, chestnut, etc.
Taboo foods:
Caramel, pomegranate, grapefruit, loquat, sugar, etc.