Fat is the main cause of obesity. But the obesity or not, not all is how much fat intake, but the fat is broken down into timely water, carbon dioxide and fatty acid solution will be discharged with the body, so there must be particular about food.
1, to ensure that the ratio of cereal food intake
Cereal food intake and obesity, high blood pressure, the incidence of diseases of modern civilization is proportional to, because cereals contain a lot of starch, can increase satiety, but also slow the rate of food into the stomach, therefore, can control the heat excessive intake, hinder the accumulation of fat in the body to achieve weight loss.
2, eat less sugar
Sugar too much, more than the body needs, will be converted into stored fat in the body, of course, not a fruit meal replacement, because the fruit is rich in simple sugars, easily absorbed by the body into fat.
3, to eat the right amount of nuts on a regular basis
It is generally on the peanuts, almonds, nuts have a wrong understanding of this type, that high fat content of nuts, eat fattening, in fact, when hungry, eat some nuts to eat than the effect of the so-called low-fat content of food good ( such as frozen yogurt.) About 28 grams (about a fist so many) of the nuts is enough to soothe your hungry stomach. And such as walnuts, peanuts, like the food, not only rich in protein and unsaturated fatty acids, also contains can inhibit the absorption of fat in the body directly and sub-acid, linoleic acid.
4, eat lean meat
Molecular weight of meat, stay in the stomach for a long time, not easy to feel hungry, and meat contains a lot of protein, the protein can accelerate the burning of body fat, the effect of weight loss received.
5, an appropriate increase in supply of protein
Such as unintentional weight loss, kidney and other organs of the disease, may be appropriate to increase protein intake. Protein had a higher specific dynamic action, increase energy expenditure, protein intake more difficult there is hunger, dizziness and so on, helps to reduce weight gain. The ideal high-protein weight-loss foods are skim milk, yoghurt, eggs, lean beef, liver, fish, shellfish. Is also a good source of soy protein, but also good for lowering blood lipids.
6, refused to "fine white"
Consumption of sugar the body can not be converted into the subcutaneous fat storage. So avoid eating sugar as much as possible during weight loss too much sugar, especially in rough pure white sugar, white rice, refined white flour.
7, edible fats
Completely out of oil will rise to the phenomenon of hair loss and rough skin, so in order to meet the body's normal requirements, but also try to avoid high-calorie fats, vegetable oil and artificial cheese can be replaced.
8, eat more fruits and vegetables
In all protein food, only milk and fruits are alkaline. In order to prevent reaction of the blood acidic, which is easy to fat body, must come in and fruit.
9, try to keep food fresh
Helps keep the body fresh food calorie consumption, attractive easy to eat too thick flavor, so try to tasteless appropriate.
10, improved cooking methods
Weight loss diet should avoid simplistic premise of the low heat, eating food should satiety and food intake with my tastes and to adapt, it helps to solve the low thermal energy and satiety contradictions; should maximize the use of steam, cook, boil, stew, salad and other cooking methods, frying ring, can reduce the calorie intake.
11, the right amount of fat can increase satiety
To eat less fat, but not a little to eat, because the fat on the body to maintain normal physiological function has an important role, but also conducive to fat soluble vitamins such as vitamin A, D, E, K and other absorption. Weight loss period, the amount of fat can increase satiety.
12, adhere to the written diary weight loss diet
It records every bit of food eaten, according to recipes, calculate the heat. Always read your own weight loss diary, eating a careful analysis of the time, place and reason. Weighed once every two weeks to see Body weight loss. When thinking of shaking and want to back down, you can compare before and after their weight loss, to enhance confidence.
13, do not blindly go on a diet
Restricted diet by means of rapid weight loss often occurs debilitating weakness, malnutrition, decreased immunity, skin wrinkling, roughness and other undesirable phenomena. Moreover, individuals also so anorexic. Sometimes cause low blood sugar, coma, anemia and other diseases, especially women want to have beautiful curves, at the period of growth and development, diet, fasting will affect the normal intake of various nutrients and makes the body can not develop normally, let alone not on the shape of a fit.
14, control the speed eating
Research confirmed that an important reason for causing obesity is eating too fast. The reason is the food into the body, blood sugar will rise, rise to a certain level of blood glucose, the brain appetite center will send a signal to stop eating, but if eat too fast, when the brain send signals to stop eating often have time to eat an excessive amount of food.
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