1, what are the standards of good diet foods, and are there "negative energy foods"?
The word "diet food" is actually inappropriate. Because whether it causes obesity and whether it can lose weight can not be solved by a food, nor can it be blamed on a food. People eat a lot of food every day, and each food has "energy", which is also called "calorie" or "calorie" as the saying goes. Together, they are the total daily energy intake. If the "imported" energy is more and the energy consumed is less, the body will store the surplus energy in the form of fat, and the result is obesity.
The so-called "negative energy food" has not been discovered yet. It can only be said that some foods are easier to digest and absorb, contain high energy, and eat quickly. If you accidentally eat more, you will have a greater risk of gaining weight, such as sweet bread, biscuits and cakes. Some foods are low in energy, need to be chewed carefully, and are not so easy to digest and absorb. Even if you eat more, the risk of gaining weight is relatively small, such as kelp, mushrooms and vegetables.
2. So, how do you know if a certain food is beneficial to lose weight? Is the lower the energy (calories) contained in the food, the more beneficial it is to lose weight?
There are different levels of energy in food, but it is not necessarily a good plan to lose weight just by eating with low energy. This is because, in order to maintain health, including being able to lose weight smoothly, the human body must first obtain dozens of nutrients needed by the body. Otherwise, the body's machines can't work normally, and the task of losing weight is difficult to complete. The so-called "I have the strength to lose weight when I am full" is actually quite reasonable if I change it to "I have the strength to lose weight when I have enough nutrition".
The problem is that it is impossible to supply all the nutrients needed by the body only by several legendary "slimming foods". For example, some people hear that apples lose weight, so they eat apples every day. Or I heard that cucumber and tomato are low in calories and kelp and mushroom are high in fiber, so I only eat these foods every day. Because each kind of food has different nutritional functions, only staring at a few foods will inevitably lead to nutrient imbalance and even serious malnutrition. For example, if you only eat the above foods, there will be a serious shortage of protein, calcium, iron, zinc and vitamin B 1, B2, vitamin A and vitamin E.
3, weight loss needs to control diet, which foods must be eaten? How can dieters ensure that while controlling calories, there will be no health problems due to too little intake, malnutrition and other aspects?
It's easy to find out what food you need to eat every day. Just look at the China Residents' Dietary Pagoda. First, determine the amount that normal people should eat, and then make a number to eat when losing weight. When you lose weight, you generally only need to reduce food, meat, oil and sugar, and limit nuts and fruits.
For example, if a woman eats 250 grams of grain normally, her weight loss can be reduced to 150 grams, or 100 grams of grain plus half a catty of potatoes; For example, the original cooking and braised dishes are now stewed, simmered and cold, saving a lot of oil; For example, I used to eat a lot of meat, but now I change it to 1 two meats (three or four pieces of braised beef) or two or two fish a day. A glass of milk and an egg need not be reduced, and vegetables cooked with less oil need not be reduced or even increased. Half a catty of fruit is also normal to eat.
Then, among staple foods and foods such as meat, eggs and milk, choose varieties with lower energy. For example, in meat, do not choose fat cows, sheep, pork belly and the like; Milk can choose low-fat milk instead of high-fat cheese and ice cream; Eggs can eat boiled eggs instead of scrambled eggs, and so on. As long as you can do the above, you can persist for a long time without affecting your health, your body fat will gradually decrease, and you will be in good spirits and not depressed.
4. What is the most reasonable diet structure for people who want to lose weight? Is there any potential harm to the body by the popular diet method of not eating after noon, that is, eating breakfast and lunch at will and not eating dinner?
Generally speaking, you need to eat well for breakfast, and you can eat less for dinner, but you should also do what you can. For those who need to work overtime at night, it is difficult to support their work at night without eating dinner at all, and may even lead to uncontrolled overeating after excessive hunger. If the quality of breakfast is poor, eating fast food at noon and not eating it at night will definitely lead to malnutrition, which is also not conducive to losing weight.
Therefore, if you really want to skip lunch, you must eat as sumptuous as other people's dinners in the morning. Lunch is not greasy but the quantity is normal. For dinner, you only eat fruits and vegetables. If you are hungry, you can add some yogurt or milk, and you can skip others.
5. How to avoid hunger when losing weight? How to avoid the feeling of being particularly dissatisfied as "deprived"?
Psychological disorders caused by improper weight loss, even bulimia, bulimia, anorexia, etc., are common problems. Therefore, all my weight-loss advice centers around physical and mental health, suggesting that people lose weight by changing the wrong lifestyle and replacing foods with low nutritional value but high energy with foods with high nutritional value. None of the nutrients necessary to maintain health can be less; At the same time, you can't let yourself be too hungry and too depressed.
Otherwise, losing weight will not last long. Malnourished weight loss will rebound after stopping, and it will be fatter than before after the rebound (in the case of the same weight, the proportion of body fat will increase); Losing weight, which is harmful to body and mind, can easily lead to psychological barriers and even mental breakdown.
In order to avoid hunger, special attention should be paid to choosing foods with high satiety when losing weight. The staple food should be coarse grains, beans, potatoes and other starchy foods instead of white rice and flour. This has good nutrition, strong satiety and health-preserving effect. For example, add oatmeal, lotus seeds, adzuki beans, white kidney beans, barley, millet and other miscellaneous grains to the staple food, and add delicious dried fruits and nuts such as walnuts, peanuts, sesame seeds and red dates to make eight-treasure porridge, which will make people feel happy while losing weight.
Eating more fresh blanched green leafy vegetables with some bean products will make people eat less greasy and have a full stomach. I don't eat sweets or drink sweet drinks, but I can drink yogurt and whole grain soybean milk, which also makes people feel very satisfied.
Occasionally, I want to eat strong food. As long as I don't eat too much, it doesn't prevent me from losing weight. It can be combined into a healthy lifestyle. For example, it is no problem to eat cookies once a month, hot pot twice a month and braised fish once a week. As long as the daily eating habits are good enough, the occasional strong food will not obviously affect the great cause of losing weight.
If you eat too much at the party, just add an hour or two of exercise in the next two days. Because people have to struggle with fat all their lives, only a healthy way to lose weight can be sustainable and keep slim, beautiful and energetic all their lives.
Finally, Xiaobian has something to say: Thank you for reading my article, you can pay attention to it, and those who want to participate in the comments can comment below.