Ms. Jane’s middle age is a headache for her body. Recently, a friend shared a weight-loss dietary recipe given to her by a personal trainer. She declared that she can lean after eating for a month without exercising!
The essentials of summing up recipes are: All-day staple foods should be based on coarse grains, vegetables should be eaten raw, the number of processing procedures should be as low as possible, and one-third of carbohydrates, one-third of protein, and one-third of high-fiber must be observed. The "333" diet rule.
Can eat light to lose weight? Apart from surprises, Ms. Jane is also a little guilty of her heart: what diet pills are difficult to accomplish, and how can a recipe work? Eat this food will have an impact on physical health?
Coarse grain is not a "magic weapon" for losing weight
Many diets have taken coarse grains as an essential aid. This is correct, but it cannot be used as a "magic weapon" for weight loss victory.
Look at the heat data. The heat of 100 grams of rice is 347 kcal, the 100 grams of sticky rice is 361 kcal, and the 100 grams of glutinous rice is 360 kcal. It can be seen that there is not much difference in the amount of heat between coarse grains and rice, or even slightly higher. The reason why coarse grains can lose weight is because coarse grains contain high dietary fiber, which can delay the increase of blood sugar, reduce fat accumulation, and increase satiety, thus controlling food intake. But these benefits do not come from the "low" calories of coarse grains.
Pure coarse grains have a rough texture and a single taste, which is difficult to swallow from a taste point of view. In the daily diet, very few people can insist on eating only raw coarse grains. In particular, people with weak gastrointestinal function, if the staple food is taken every day, it is easy to cause bloating, bloating, resulting in indigestion.
If sugars, oils and other condiments are added to coarse grains, the amount of fat and sugar will increase, and the calories will increase. If the coarse grains are finely processed to improve the taste, dietary fiber will be reduced and the effect of losing weight will not be achieved.
Therefore, dietitians advocate that in the process of weight loss, the staple foods should be carefully matched, and a reasonable diet should not be considered to be partial.
Raw vegetables may not guarantee nutrition
Choosing a cooking method is indeed the first procedure on the “slimming lineâ€. "The raw vegetables are eaten and the fewer the processing procedures, the better." The purpose is to reduce the intake of oils and condiments, reduce caloric intake and thus reduce weight. However, from a nutritional point of view, such dietary methods are not scientific, and raw vegetables do not necessarily have higher nutritional intake.
Usually, everyone thinks that cooking will destroy nutrients in vegetables, so it is not as good as eating raw. But this view does not apply to all vegetables. In fact, cooking by heating causes the nutrients in some vegetables to be fully released and easily absorbed by the body. For example, tomatoes heat up to release the paraben. In addition, many vegetables are due to the rich dietary fiber, so that some nutrients are not easily absorbed. For example, the cellulose oxalate in spinach will hinder the body from absorbing iron, calcium and other substances. If you use water, you can remove large amounts of oxalic acid and phytic acid.
From the aspect of human intestine function, if a lot of raw vegetables are eaten during weight loss and the dietary habits of dieters are changed, the activity of digestive enzymes may be reduced, the gastrointestinal digestive capacity may be decreased, and the digestion and absorption functions may be affected. To lose weight, do not be healthy. The difference between the way of cooking before losing weight and the way of cooking before losing weight is not too big. The combination of raw and cooked vegetables is more beneficial to health.
Moderate seasoning is beneficial to health
Oil salt sauce vinegar is the basic seasoning in life, especially salt. The role of salt is not only to increase the taste of food, it is also an essential component of human tissues and plays an important role in ensuring normal physiological, biochemical activities and functions.
Many people eat odorless things for a long time will affect appetite, loss of appetite, and even feel dizziness, fatigue. In fact, this is an early manifestation of the lack of sodium in the human body due to excessive salt restriction. Every day, the body's metabolism causes a certain amount of sodium ions to be excreted from the body in various ways. Therefore, it is necessary to replenish the diet. When the temperature is high, or sweat after exercise, pay attention to supplemental salt. Normal adult salt intake is appropriate from 5 grams to 6 grams per day.
Let's talk about oil, which can promote the absorption and utilization of nutrients in some vegetables. For example, the beta-carotene contained in carrots needs to be heated and eaten together with enough lipids to be well absorbed by the body. The reason is that thermal processing can promote the release of β-carotene, and its absorption requires fat as a carrier. Raw carrots do not eat beta-carotene.
"333" is not as good as a balanced diet
In the current diet, the "333" diet is more favored. That is, in the daily diet, one-third is carbohydrate, one-third is protein, and one-third is high fiber. Is there any scientific basis for this argument?
It is right for dieters to control their diet, but it is necessary to balance food and nutrition. The result of intemperate eating is the occurrence of disease. Among them, there are excess nutrients caused by eating and eating, and malnutrition caused by picky eaters. To promote a balanced diet, the starting point is to prevent diseases.
This "333" diet rule, at first glance, has a proportion of nouns that look very scientific. However, this is a wrong rule. The food that the human body eats everyday includes six major nutrients: protein, carbohydrates, fats, minerals, vitamins, and water. According to food testing by scientists, the proportions of various nutrients contained in different kinds of foods are different. For example, staple foods, vegetables, and fruits are mainly carbohydrates; meat, eggs, and milk are mainly protein and fat; nuts are mainly fats. Proteins and carbohydrates are all side by side in nutrients, and cellulose itself belongs to carbohydrates. In other words, two-thirds of the food in the law is carbohydrate, which itself is not balanced. Moreover, this food containing only carbohydrates and protein is almost non-existent in life. It can be seen that the so-called "333" diet rule is not practical to exclude fat from the dietary structure.
Therefore, for a healthy weight loss diet, the proportion should be scientific, and food should not remain unchanged. Instead, it must change more tricks to make its daily diet structure reasonable and balanced. Ms. Jane’s friend's recommendation, “You can lean without exercising,†can lose some of your weight, but in the long run it will definitely hurt your health and it’s not worth the candle.
Expert Weapon
How to eat science
1 Calculate standard weight
Standard Weight = Height (cm) - 105
If the actual weight is within 10% of the calculated standard weight, it is within the normal weight range. If the actual weight exceeds 20% of the standard weight, it is obese and between 10% and 20% is overweight.
2 Select body size and sports consumption category
The amount of heat needed per kilogram of body weight per day is determined based on whether or not the person's activity level and actual body weight are fat.
One day total calories = standard body weight x calories per kilogram body weight
3 Calculate a reasonable diet total calories
for example. W: Height 170 cm, weight 85 kg, mainly for office work. The physical examination revealed that the triglyceride was 2.1 mmol/L and the cholesterol was 6.5 mmol/L.
First, calculate the standard weight of W-jun as 170 (cm)-105 = 65 (kg). His actual weight is 85 kilograms, which is an obese body type. Secondly, W. Jun is engaged in light physical labor. According to the above table, he needs 22 kcal per kilogram of body weight. Therefore, the total calorie he needs per day is 65 x 22 = 1430 kcal.
4 Choose one day of food ingredients
W-jun with hypertriglyceridemia and hypercholesterolemia should choose low-calorie high-protein dietary weight loss, dietary structure is "carbohydrate: protein: lipids = 5:3:2" ratio.
Carbohydrate calorie: 1430 × 50% = 715 kcal
Carbohydrates can be divided into staple foods, fruits and vegetables for a total of 715 kcal, each accounting for 1/3 of the calories. However, eating the staple food and eating only fruits and vegetables are wrong. Because each type of carbohydrate, in addition to calories, must also consider other nutrients (such as trace elements) among them, it is not advisable to eat a single carbohydrate.
High-quality carbohydrate foods include whole wheat bread, rice, purple sweet potato, pumpkin, taro, corn, brown rice, cereals, etc.; broccoli, eggplant, purple cabbage, celery, asparagus, fungi, various green leafy vegetables, etc.; pears, cherries, Fruits such as strawberries, blueberries, kiwifruit, grapes, dragon fruit, mangoes (preferably fresh seasonal fruits).
Protein calories: 1430 × 30% = 429 kcal
High-quality protein ingredients are lean meat, eggs, milk, tofu and so on. Protein-rich foods can be placed on the meal after training.
Lipid calorie: 1430×20%=286 kcal
Vegetable oil (900 kcal/100g), this type of food is rich in unsaturated fatty acids. Other high-quality fats are walnuts, pistachios, peanuts, seeds, hazelnuts, almonds and other nuts.
The choice of these ingredients, according to the different calorie intake reasonable arrangements to the day's meals, you can work out their own weight loss recipes. Hungry people can be divided into 5 to 6 meals a day. It is no longer necessary to use other high-calorie sugars, oil packets and the like.
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