Shut up and keep your legs open. Everyone knows the reason for losing weight. For many people, it is more difficult to keep your legs open than to keep your mouth shut, so you choose to start with food as an attempt to lose weight.
In fact, it makes sense to do so, because eating the right thing can really reduce weight. If you try to shut up, but the weight loss effect is not obvious, or even there is a rebound, then you may be [not eating the right thing].
Today we will talk about how to eat to lose weight without hurting the body.
Three big pits for weight loss, be careful
1. Can slimming tea and Changqing tea really lose weight?
These products are often unreliable!
In the [tea] which claims to be able to lose weight, some Chinese herbal medicines with cathartic and diuretic effects are more or less added, such as [rhubarb] [senna] [wax gourd leaves], etc. Diarrhea and urination will cause a large amount of water in the body to be excreted.
The [fat] minus in this way is only the water in the human body, not the real fat.
2. Is substitute food useful?
Food substitutes are often composed of foods rich in dietary fiber and low in calories, such as soybean flour (protein powder), oats, nuts, beans, etc.
These foods are not only low in calories, but also not easy to be emptied and digested by gastrointestinal tract, making people feel full. So as to reduce the amount of food eaten and achieve the purpose of weight loss.
Therefore, in principle, eating substitute food does have the effect of weight loss. At the same time, the disadvantages of losing weight only by substitute meals are also obvious.
On the one hand, the price of substitute meals is not cheap; On the other hand, once you stop using it, your weight will rebound.
3. Weight-loss pills are not available if you want to eat them.
What is a diet pill? Only drugs that can reduce body weight by more than 5% can be called weight loss drugs. To put it bluntly, weight loss drugs also have to [compete for posts].
Since it is a drug, there will be targeted applicable groups, mainly these two kinds:
Obese adults whose BMI is greater than 30 and whose weight loss goals cannot be achieved through diet control and exercise alone.
People with BMI between 27 and 29.9 and medical problems such as diabetes, heart disease or hypertension.
In a word, if you want to take diet pills, you have to do it under the guidance of a doctor.
Can you lose weight by eating what?
The question is, can we achieve the goal of losing weight by [eating]?
The answer is yes, there are many ways to lose weight just by changing the dietary structure.
Each of them has its own advantages and needs to pay attention to.
If it is not handled properly, it will endanger your health. At that time, the loss outweights the gain.
1. Balanced diet with limited energy
This method is very simple to operate and can be said to be an entry-level choice. For example, you can leave half of your Chinese food for dinner. It is easy to get hungry when you first try. What if you are hungry? Eat some vegetables and drink unsweetened milk or soya-bean milk until you are full.
2. High protein diet pattern
Assuming a person weighs 100 kg and wants to lose weight with a high protein diet, then his daily protein intake should be 200 g. This method has a low rebound rate and is suitable for belly loss.
It should be noted that high-protein diet leads to acid production in the human body, which is easy to increase calcium loss and may even cause kidney stones. Therefore, attention should be paid to drinking more water and urinating frequently.
3. Low/very low carbohydrate diet
The main method is to remove staple food from daily meals and only eat green leafy vegetables and fruits with low carbohydrate content, as well as milk, tofu, eggs, fish, shrimp, crab and shellfish protein.
This model is only suitable for people who want to lose weight in a short period of time, and it is best to carry out it under the guidance of professionals.
4. Very low calorie diet
The limit of this model is hunger diet, which we do not advocate very much. Its side effects include alopecia, thinning skin and cold body, so it is forbidden for breast-feeding and pregnant women, as well as children who need protein during linear growth.
In addition, this dietary pattern will also increase the risk of gallstones.
5. Light diet
Light food cut-off mode is also called intermittent food cut-off 5: 2 mode.
In other words, in the seven days of a week, choose to consume only 1/4 of the normal energy for two discontinuous days and eat normally for the other five days. This mode is not only beneficial to weight control, but also can improve metabolism. The disadvantage is that weight loss is relatively slow, so it is more suitable for weight maintenance.
In short, from the perspective of healthy fat reduction:
In the start-up phase of weight loss, a balanced diet with high protein diet + energy restriction is recommended.
In the weight maintenance phase, a balanced diet with limited energy + a light diet are recommended.