Many obese people are caused by eating, eating high-fat foods are and do not pay attention to sports, it is easy to get your body fat accumulation. Do not want to ruin your beautiful fleshy figure, the following low-fat low-calorie diet lose weight you need to know.
1. The staple food of konjac
Konjac the GL value of only 110, is the lowest of all the starch, but also a sense of satiety, so be it Konjac Konjac or in silk, is very suitable as a staple.
2. Better than rice, beans, brown rice
Brown rice are good fiber, but not low sugar content (per 100g/75. 6g). The beans rice because of low sugar content of more legumes, such as soy beans (per 100g/32. 7g), it is a better choice.
3. Eat bread
Even the whole wheat bread, will not contain more than fibrous carbohydrates, sugar, fiber ratio is 15:1, 1:1, and most of the leafy vegetables a lot worse, they still eat better.
4. Eat less starch
Starch is easy to stimulate insulin, you eat too fast hungry, fast, fast full easily lead to rapid increase in insulin, fast-hungry is easy for you to eat more, so be sure to eat less.
5. Eat less fried food temperature
Fried chicken, ribs, tempura and other fried food, though crisp and delicious, but the oil after frying easily degenerate into the stomach after eating the body prone to insulin resistance. Apart from obesity, but also easy to get cardiac disease, so with brine, steamed, boiled, hot, etc. would be more appropriate.
6. Oligosaccharides better than sugar substitute
The generation of low-calorie sugar, weight loss is often a substitute for sweet foods, and its heat was low, but will affect the secretion of insulin, is yet to be confirmed. But from the perspective of low insulin, genuinely want to eat sweets, Oligo oligosaccharide is a priority choice.
7. Eat lots of vegetables
Leafy vegetables in particular, the GL is the lowest, but also have good nutrients, so to encourage people to eat more vegetables, raw, hot, or can be fried, but raw salad should pay attention to the amount of time, do not add too much more like a little taste.
8. Fasting eat fruit
Selected low-GL fruits such as apples, strawberries, kiwi, grapefruit, pears, etc., used eat very well, but remember that a meal can not be more than one fist size. If more than to be divided into 3 meals to eat, because if the short period of time to eat lots of fruit, will also increase insulin-Oh!
9. Is a great dessert cheese
Cheese fermentation will produce tyramine, can promote metabolism, so the point of the afternoon or evening 8,9 3,4 points to 1,2 film is absolutely beneficial to the body as a snack, but also to satisfy their craving it!
10. Make their own yogurt
Yogurt is also a good snack, but the high sugar content sold in the market, so their most cost DIY, Sweet were also most likely to just the right shade, but not hard, if it is not time to do, you must select a commercially available yogurt, remember to sugar, even sugar-free, and do not like strawberry jam with the accompanying sauce, blueberry sauce and so on.
11. Meat no more than the palm of each major meal
Although most of the meat is a low GL foods, but in a short time a lot of food, as insulin will increase, so in addition to slowly, but be sure to adhere to a meal does not exceed his big hands, so that meat and meat can get rid of the fate of a long fleshy it! .
12. Smaller meals, do not be too long before eating hungry!
Know? The same amount, hungry or not hungry to eat, the insulin response is not the same Oh! If you can not hungry when he started a small, slowly eating, insulin will gradually rise, and will not suddenly soared too quickly, so that fat accumulation.
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