Hello everyone, I am Gu Chuanling. I have been engaged in nutrition science popularization and practical work for 8 years since I graduated from the Master of Nutrition. My focus is on female nutrition and health. I hope to form a scientific lifestyle with female friends and become thinner, more beautiful and healthier.
Today, let’s talk about eating canteens and losing weight.
Most of the food in the canteen is very greasy, which really brings many obstacles to weight loss, but as long as you eat according to the following 11 rules, you can easily lose weight.
Low-sugar and low-oil food is prefer
Let’s take a canteen as an example to illustrate.
Breakfast staple food
The red mark in the picture is not recommended, and other pasta and porridge are available.
If the steamed stuffed bun is too oily, bite a drop of oil and eat it again. Choose porridge without sugar.
If the staple food in the canteen is greasy, sugar-free whole wheat bread, pure oatmeal or coarse cereal paste can be prepared.
Breakfast protein
Poached eggs, water tofu, scallion mixed tofu and tofu are recommended, and fried eggs and roasted sausage are not recommended.
If the breakfast protein in the canteen is greasy, you can prepare some pure milk, sugar-free yogurt and sugar-free soybean milk powder.
Breakfast Vegetables
Cold dishes such as scallion oil and shredded lettuce, nourishing celery and tiger dishes can be selected. If there is no dish, you can bring some small cherry tomatoes or order more for lunch and dinner.
Staple food for lunch and dinner
The picture marked green is recommended, while the picture marked red is not recommended.
Among them, tortillas and vegetable cakes are not selected if they are greasy. I really want to eat Roujiamo and choose pure lean meat. Rice, Lamian Noodles, Daoxiao Noodles and Sour and Hot Powder are shared by two when one person eats too much.
Vegetables and Proteins for Lunch and Dinner
It is recommended to choose at least one vegetarian dish, such as garlic cabbage, mushroom fried rape, and then a pure meat dish or half meat and half vegetarian dish.
It is not recommended to choose fish-flavored, stir-fried, dry pan, braised in soy sauce and fried dishes such as fish-flavored shredded pork, stir-fried crab-flavored mushrooms, dry pan Chiba tofu and fried radish balls.
Potatoes, yams and corn can be selected as staple food when ordering malatang, quail eggs, tofu and lean meat can be selected as protein, various meatballs and crab sticks with low protein content but high starch content can be selected as less, and leafy vegetables and melon and eggplant vegetables can be selected as vegetables.
Moreover, not recommending does not mean not being able to eat, and it is good not to eat often.
The staple food strives to match the thickness.
Whole grains can reduce the risk of weight gain, so staple foods should be matched as thick as possible, with coarse grains accounting for 1/3 ~ 1/2.
If the canteen has not only white steamed bread and rice, but also coarse cereal rice, steamed sweet potato/corn/yam, it is good to eat them together.
You can eat flour and rice for both meals and corn or sweet potatoes for the other meal. You can also match the thickness of each meal, such as steamed yam for breakfast, coarse cereal rice for lunch, and steamed sweet potato for dinner.
At least two kinds of food per meal
The two types of food refer to staple food and protein-rich meat, eggs, milk and beans, with special emphasis on this point because many people do not eat staple food or are vegetarian to lose weight. In fact, it is not a certain kind of food that makes people fat. Only by balancing nutrition can they lose weight healthily.
At least it means that it is best to have vegetables for every meal, because vegetables are rich in dietary fiber and low in energy, which can increase satiety and is conducive to weight loss. Breakfast is the best way to eat food, but if you can’t eat it, eat more for lunch and dinner.
Control the amount of all kinds of food
If the types of food are well matched, the amount of food eaten must be well controlled in order to lose weight.
The Buddhist department’s recommendation is that 1/2 of the volume of the dinner plate is vegetables, 1/4 of the volume is staple food, and 1/4 of the volume is protein such as meat, eggs and beans. It is enough to flexibly adjust the satiety.
If it is accurate, it is recommended that women eat at least 130 grams of cooked rice or the same amount of staple food per meal, while men eat at least 195 grams of cooked rice or the same amount of staple food per meal.
No matter men and women, it is best to eat an egg and drink a pack of milk for breakfast, and the meat for lunch and dinner can add up to 80 ~ 150g. It is best to eat 150 ~ 200g of vegetables per meal.
Drink some water before meals
Some people have found that drinking 500 milliliters of water 30 minutes before meals can temporarily increase satiety and is conducive to weight loss.
Students who lose weight may as well try drinking some water before meals. Besides water, they can also have light soup.
Eat vegetables before eating protein and staple food.
Many restaurants offer too much staple food, especially rice, which makes it inconvenient to eat light vegetables first, then protein and staple food. After all, most vegetables have lower energy than staple food and protein, and vegetables are also rich in dietary fiber that increases satiety. Ensuring protein intake during weight loss is also conducive to weight loss.
The food is too oily to eat before rinsing it.
The food in the canteen is generally too oily, so it is recommended to pick up the food and drain it on the plate before putting it into your mouth. If it is convenient to take two bowls of water, rinse it before eating. If there is a layer of oil floating in the water, remember to change the water.
It is OK to eat canteen food occasionally without rinsing it, but it is best to rinse it every day, otherwise it will be difficult to lose weight.
Chew slowly and swallow slowly
It takes time for satiety signals to pass from the stomach to the brain. If you eat too fast, you may have eaten too much when you feel full, so please chew and swallow slowly to lose weight.
Instead of counting how many times you don’t chew, concentrate on eating and try to chew as fine as rice grains or millet grains before swallowing.
Focus on eating
Many people watch gossip or chase plays when eating, which distracts their attention from eating. They are not sensitive to the feeling of satiety and are easy to eat too much. In addition, under the attraction of the plot, they are easy to prolong their eating time and eat too much unconsciously, so they should concentrate on eating if they want to lose weight.
Place chopsticks when you are full.
When you are full, put the chopsticks on the dining table. The dining table in the canteen is not very clean, and the chopsticks you put down can no longer be picked up. It is also troublesome to get a pair of clean chopsticks, which can also control the amount of food you eat.
How is full?
Even if I feel satisfied in my stomach, I can eat it again or not. If I have this cognition consciously, I can accurately grasp it through repeated practice.
Eat less high-energy snacks
Eat less high-energy snacks such as potato chips and cakes. The way to eat less is to buy less, buy the smallest package and share it with friends.
The more recommended snacks are fruits, sugar-free yogurt, whole wheat bread and nuts, which have high energy and are good to eat 10g a day.
Grasping the above 11 suggestions, you can easily lose weight by eating in the canteen every day.