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Is it useful to make a diet to lose weight?
Obesity is generally caused by greed, so it is definitely necessary to make a diet to lose weight. However, when making a diet for yourself, you must pay attention to the scientific nutrition principle. Of course, if you have a ready-made scientific diet, you can learn from it. If not, you can follow the following steps to make a perfect diet for yourself:

Step 1: Creating a calorie gap Everyone knows that if you want to be thin, you have to consume fat, so you must first create a calorie gap for your body! So to make a diet that suits you, first of all, start with counting calories.

According to the Dietary Guidelines for China Residents in 20 16, the daily energy intake range of adults is 1600-2400 kcal. If the daily energy intake of an adult woman is 1800 kcal, then her protein needs to be 67g. In view of this data, what we need to do is to reduce energy intake and open the energy gap on the basis of dietary guidelines.

Dietary energy data sheet

It is recommended that the energy gap opened from the diet should not exceed 500 kilocalories every day, that is, the data needs to become:

Total energy: 1300 kcal

Total carbohydrate energy supply ratio: 50%~65%

Total fat energy supply ratio: 20%~30%

Protein is over 40 grams.

Compared with this data, we should allocate the above energy to different meals according to our eating habits. Take the most common three meals a day as an example. The most scientific proportion of meals is breakfast: Chinese food: dinner? = 3:4:3。

Step2: Choice and collocation of food After calculating and distributing the daily calories during our weight loss period, the next step is the choice of ingredients. Again, the right ingredients can be eaten well and thin.

Main food

Regarding staple food, it is suggested to eat more staple foods such as whole grains, miscellaneous grains, miscellaneous beans and potatoes, enrich the types of staple foods, and reduce the intake and intake frequency of refined white staple foods.

Meat, eggs and milk

Ensure an egg and a bag of milk every day (lactose intolerant people can use yogurt and Shuhua milk instead; People with milk allergies can choose soy milk);

Choose fresh fish and shrimp, chicken breast and lean meat for meat;

Internal organs with low fat content such as chicken heart and liver can also be eaten occasionally;

Eat less meat products such as sausages and bacon, and don't eat meat with very high fat content such as animal skins and roasted kidneys.

Vegetables

The dietary guidelines for China residents in 20 16 suggested that the edible range of vegetables should be 300-500g, and half of them should be dark green vegetables, so it is suggested that everyone should eat more green leafy vegetables and supplement mineral nutrients. In addition, vegetables with high starch content can be used to replace some staple foods, such as lotus root, yam and old pumpkin, to avoid excessive carbohydrate intake.

Shuiguo

Fruit can be used as a supplementary meal, but it is not recommended to replace dinner. In fruit selection, try to choose low-sugar fruits, such as cherries, grapefruit, apples, strawberries and so on. In addition, we should also pay attention to controlling the quantity, not too much. The dietary guidelines for China residents in 20 16 suggested that the range of fruit intake was 200-350g.

Step3: Cooking method is the same food, and different cooking methods will also lead to different final energy, so cooking methods are very important for dieters!

Whether you are in the period of losing weight or not, it is suggested to choose steaming, boiling, stewing and other cooking methods as far as possible in food cooking, which can not only ensure the nutrition of food is not lost, but also be of great benefit to your health. In addition, when cooking, pay attention to the amount of cooking oil, not too much, healthy and long-lived eating habits are less oil, less salt and less sugar.