Stanford University in the United States published a research report last month, comparing four popular weight loss methods-the meat-reducing diet, the "Zone diet" (Zone diet), the LEARNA diet and the "European diet". "Ornish diet" (Ornish diet), it was found that eating meat is the most effective way to lose weight. So, is this approach the most worthy of emulation?

Christopher Gardner, an assistant professor at Stanford University School of Medicine in the United States, recruited 311 obese women to follow a one-year diet and then compared the weight loss figures, triglycerides, and high-density cholesterol (good cholesterol). cholesterol), LDL (bad cholesterol) and blood pressure.

The 4 types of weight loss menus are:

1. Carnivore weight loss method: It advocates eating a lot of meat, even eating fat meat, but rejecting carbohydrates such as grains and fruits; exercise Not exercising is up to personal preference.

2. Zone dieting method: Emphasis on the combination of protein and starchy food, prohibiting refined carbohydrates such as white bread, white rice and biscuits; exercise 3 to 5 times a week for 30 minutes each time.

3. LEARN diet: It is formulated in accordance with the healthy eating guidelines of the United States Department of Agriculture, focusing on the balance of lifestyle, exercise, attitude, interpersonal relationships and nutrition; exercise 4 times a week, 30 minutes each time.

4. The Ornish diet: advocates extremely low fat and high fiber, almost vegetarian; exercise for 30 to 60 minutes every day.

As a result, the meat-eating diet resulted in the largest number of pounds lost, the fastest weight loss in the first 6 months, the largest increase in good cholesterol, and the largest decrease in triglycerides. On the surface, this diet seems to be the most effective.

Losing weight is a long-term struggle

Nutritionists do not recommend the meat-eating method to lose weight. Why?

1. Losing weight is a long-term struggle. The time of this study is too short, and it is impossible to know the results and damage to the body after two or three years.

2. The meat-eating diet method is more effective in short-term weight loss than health. Although the weight loss is fast, whether it can be maintained is a question. There are examples that show that if you lose weight quickly, you will rebound quickly.

Nutritionists point out that eating a lot of meat can cause many side effects in the long run, such as cupric acidosis - excessive copper acid in the blood destroys the function of internal organs and increases the burden on the internal organs. Eating dairy products leads to calcium deficiency and is prone to osteoporosis. The protein in meat accelerates calcium loss.

Although the report shows that good cholesterol has increased and triglycerides have also decreased, the report also found that bad cholesterol has increased instead of falling, increasing the chance of heart disease.

The nutritionist added that the definition of successful weight loss is not how much weight can be lost in a short period of time, but success if the state can be maintained for at least 5 years. The most important thing about losing weight is lifestyle changes.

From the perspective of a nutritionist, the LEARNA diet is the healthiest diet because it advocates a diversified diet and emphasizes changes in living habits and even thinking. Therefore, users all understand the importance of exercise and diet. The healthiest way to lose weight is to refer to the standards of the food pyramid. Nutrition must be balanced, and each person's calorie intake must be tailored based on personal preferences, industry, and work and rest time.

First of all, we need to understand the food pyramid to take the first step to eat correctly. According to the classification of the Department of Health, the food pyramid is divided into 4 layers from bottom to top, with the first layer of staple foods in order. Category, the second level, the third level is milk and protein, and the fourth level is fats and oils. However, the higher the food on the pyramid is for people who want to lose weight, the less they need to eat.

When losing weight, you can use five-grain rice, oats or brown rice to replace the commonly eaten white rice or flour products. Limit fruits to about 2 servings and vegetables to at least 3 servings, because fruits and vegetables mainly provide vitamins and minerals. and fiber, which can improve constipation and is of great help in losing weight. Proteins include dairy products, which can prevent bone porosis, and meat, fish, beans and eggs, which can provide high-quality protein, B complex and minerals.

Controlling fats and oils to 2 tablespoons can help absorb fat-soluble vitamins during weight loss, maintain normal physiological functions, and be less likely to cause dermatitis. It can also prolong gastric emptying and reduce hunger. Therefore, when losing weight, you don’t have to go on a diet and not eat. As long as you eat in reasonable portions according to the diet pyramid, you can also achieve a balanced diet to absorb nutrients and enjoy a happy weight loss

Pineapple Lettuce Salad

Ingredients: pineapple, lettuce, cherry tomatoes, apples, salad dressing, raisins

Cooking process: Cut the pineapple, lettuce, and apple into pieces and put them into a container with the cherry tomatoes. Drizzle with a little salad dressing. Just sprinkle with a few raisins.

Anti-food: Pineapple contains almost all the vitamins and 16 kinds of natural minerals needed by the human body, and can effectively help digestion and absorption. The rich juice of pineapple can effectively acidify fat and help lose weight. But pineapple needs to be soaked in light salt water for half an hour before eating.

The rich beta carotene and fiber in lettuce can help prevent various cancers such as breast cancer, colorectal cancer and heart disease. Contains vitamin K to strengthen bones.

Oatmeal and corn soup

Ingredients: 250 grams of milk, a little oats, a little corn.

Preparation: Add a little water to the raw materials into the pot, bring to a boil, turn off the heat, simmer for 15 minutes and serve.

Taste experience: Oatmeal becomes very smooth when soaked in milk, which is very suitable for consumption in the morning and evening. It is a good choice for people who want to lose weight.

Nutritional analysis:

Oats -

Oats rank fifth among the top ten health foods selected by Time magazine in the United States.

Oats contain linoleic acid, which can inhibit the rise of cholesterol. At the same time, it is also the only crop among cereals that contains glycosides, which can regulate the gastrointestinal function of the human body. Regular consumption can also prevent cardiovascular and cerebrovascular diseases.

Oats are rich in calcium, which is beneficial to preventing calcium deficiency and osteoporosis; its rich dietary fiber can help gastrointestinal motility, make defecation smooth, reduce the occurrence of constipation, and to a certain extent, also Weight loss effect.

Corn——

The nutrients contained in the corn embryo tips can promote human metabolism and reduce blood lipids; the corn embryo tips can make the skin tender and smooth, inhibit and delay the occurrence of wrinkles.

Breakfast: 1. Fruit: 2 slices of watermelon 2. Macaroni salad: 50 grams of cooked macaroni, 50 grams of assorted vegetables, 1/2 tablespoon of salad dressing, 1 tablespoon of raisins

Lunch: 1. Half a bowl of germ rice 2. Curry chicken nuggets: 2 chicken nuggets, 40 grams of potatoes, 1/2 tablespoon of oil, curry powder to taste 3. Cold bean sprouts: 100 grams of mung bean sprouts, a little sesame oil 4. Mushroom and bamboo shoot soup: 50g bamboo shoots, 3 mushrooms

Dinner: Lettuce and cauliflower soup

Cooking method: 120g lettuce, 150g cauliflower, four-color vegetables (frozen) 80 gram. Cut the lettuce into appropriate sizes, cut the cauliflower into cubes, add frozen vegetables from the supermarket to make soup, and add appropriate seasoning.

Description of main nutrients: Raisins are a holy product for adolescent girls to replenish blood and moisturize the skin. They help to adjust discomfort during menstruation and make the skin smoother and rosier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can be used for skin care and whitening, and are a necessary element for beautifying the skin.

With the above breakfast and lunch, the weight loss effect will be better!