Do you know why you are trying so hard to lose weight but still can’t? It is obvious that we have entered the misunderstanding of losing weight. Many people think that the right method is sometimes wrong. Let’s take a look at the scientific method of losing weight.
Myth 1: Thinking all vegetables are equally good
For vegans, the nutritional significance of vegetables is more important. They not only shoulder the heavy responsibility of supplying vitamin C and carotene, but also contribute to iron, calcium, folic acid, vitamin B2, etc. Among the vegetable varieties that contain these nutrients, green leafy vegetables are among the best, such as kale, green cauliflower, amaranth, spinach, small rapeseed, chrysanthemum and so on. In order to increase the supply of protein, mushroom vegetables and fresh legume vegetables are good choices, such as various mushrooms, edamame, fresh peas, etc. If you only like a few so-called diet vegetables such as cucumbers, tomatoes, winter melon, bitter gourd, etc., it is difficult to get enough nutrients.
Myth 2: Plain oil is better than animal oil
Many vegetarians believe that as long as they do not contain animal food raw materials, they are foods with high nutritional value. In fact, many processed foods are made from plant-based raw materials, but most of them are made with refined white rice and refined white flour, with dietary fiber removed and a large amount of oil, sugar or salt added, which cannot replace fresh natural Health effects of food. In response to the popularity of vegetarian and plant-based foods, some products even advertise the use of vegetable creams, which are worse than animal oils in terms of their impact on blood lipids. Several studies have confirmed that the hydrogenated vegetable oils contained in these products introduce trans fatty acids, which greatly increase the risk of cardiovascular disease and diabetes, and may also harm brain health.
Misunderstanding 3: Vegetarian food must be based on raw and cold food
Some vegetarians believe that only raw vegetables have health value, so they rarely eat cooked dishes, and they are keen on cold salads and salads. In fact, many nutrients in vegetables need to be added with oil to be absorbed well. After heating, the integrity of the cell wall is destroyed, and the absorption rate is greatly improved. For example, vitamin K, carotene, and lycopene are among the nutrients that are more easily absorbed after cooking. Among them, vitamin K is necessary for bone health, carotene is a precursor of vitamin A, and lycopene is an important healthy ingredient for antioxidant and cancer prevention. At the same time, it should be noted that the fat content of salad dressing is as high as 60%. Using it for cold mixing is no lower than cooking with fat.
Misunderstanding 4: The amount of fat, sugar and salt is not controlled in cooking
Fats and refined sugars are both plant-based sources, so they also make their mark in vegetarian recipes. Due to the lighter natural flavors of vegetarian food, some people cook with a lot of fat, sugar, salt, and other seasonings. For example, I often eat puff pastry and shortbread with added oil, often eat fried rice and fried noodles, add a lot of oil when frying vegetables, add a lot of sugar when preparing drinks, add a lot of salt and monosodium glutamate when seasoning, and so on. These do give a vegetarian diet too much energy and increase the simple sugars and sodium in it. Many people have a serious misunderstanding, thinking that meat oil makes people fat, and it doesn’t matter how much vegetable oil you eat. As everyone knows, vegetable oil, sugar and animal fat are easy to increase blood lipids, promote obesity, and induce fatty liver. In terms of making people fat, meat oil is almost indistinguishable.
Myth 5: Eating too much fruit without reducing the staple food
Many vegetarians love fruits and eat a lot of fruits in addition to three meals a day. But they often find that despite the fruit’s reputation for health, it doesn’t make them slim. This is because fruit contains more than 8% sugar, and energy cannot be ignored. If you eat more than half a catty of fruit, you should reduce the number of meals or staple foods accordingly to achieve the energy balance of the day. Otherwise, with an additional one or two hundred kilocalories of energy, how can you not gain weight over time. In addition to fruit, pay attention to the same problem when you drink extra milk or yogurt every day. Many ovo vegetarians like to eat cheese, adding a lot of cheese powder to the seasoning, which also adds calories to the meal.
Myth 6: Milk, beans or soy products are not nutritious
Generalized vegetarians need not only to obtain calcium from milk, but also to supplement protein, B vitamins and vitamin AD; strict vegetarians need to supplement calcium from tofu, but also from the staple food with added beans to obtain protein and B group vitamins. Many women are keen on fruits and vegetables when they start a vegetarian diet, but they tend to ignore the source of protein and forget that a vegetarian diet also has the problem of ensuring adequate nutrition.
Stop ineffective diets and eat more protein
Stop dieting aimlessly, otherwise you will find that your body is getting worse and worse, but your weight will not move! Because when the brain receives the message of hunger, in order to maintain normal body function, it will automatically adjust the metabolism to make The speed becomes slower. Although you eat less, your energy consumption also decreases. Of course, this method will not work and will only cause physical harm. Conversely, changing your diet and increasing your intake of fiber and protein is a safe way to boost your metabolism. Among them, algae rich in protein are recommended, because cyanobacteria contain easily digestible protein and high content of hypolinoleic acid, which can help to improve the metabolism of heat; and chlorophyll in green algae can purify blood and provide absolute Excellent detoxification effect. As for the most commonly eaten seaweed, it is rich in nearly 30 kinds of minerals, which can promote water metabolism and strengthen immune function.
Eat breakfast every day
Breakfast is the most important meal of the day for metabolism and weight loss plan. Surveys show that people who eat breakfast lose weight more easily than those who eat on an empty stomach. When we are asleep, the metabolic rate in the body slows down, and when we start to eat again, the metabolic rate increases with recovery. Therefore, if you miss breakfast, your body will have to wait until lunch time to start burning calories to speed up your metabolism, which is undoubtedly bad for weight loss. So, the smart way is to eat a 300-400 calorie breakfast early in the morning to get your metabolism back up early. Eat plenty of high-fiber carbohydrates for breakfast. The researchers recommend that the best nutritious breakfast is a cereal breakfast rich in crude fiber with a glass of low-fat milk; whole-wheat bread with low-fat cheese and bananas or other berries; high-protein vegetable rolls on whole-wheat bread, etc., which are both nutritious and healthy.
Change three meals a day to six meals a day
This does sound somewhat contradictory. But in fact, 5-6 small meals a day compared to 3 large meals a day has a metabolic rate of 24 to 7. And doing so will prevent you from overeating after prolonged starvation. No more than 4 hours between meals, and make sure to include protein in all meals to increase your metabolic rate. For example, if you eat crude fiber cereals and fruits in the morning, you can eat some small snacks such as yogurt and fruit in the morning; eat a green vegetable salad with a moderate amount of chicken or fish for lunch; add a snack at 3-4 o’clock in the afternoon, such as a stick Bananas and a piece of low-fat cheese; dinner should be as light and simple as possible, eat less, you can consider turkey and frog fish mixed with 120-180 grams of vegetables. Or other types of lean meat to increase the protein content; you can also plan a late night snack if you sleep late.
drink more mineral water
Basically, just drinking more water can promote gastrointestinal motility, and through sweating or urination, the excess toxins and wastes in the body are excreted, and the metabolism is accelerated. If you drink mineral water from an excellent water source, it will be more beneficial to your health. You can supplement the minerals needed by your body while drinking water. The reason why some imported spring waters on the market are called slim water is not just bragging. But because it is rich in magnesium, which can accelerate the metabolism of calories, drinking a lot of it not only has no calories, but also accelerates metabolism, which can be regarded as killing two birds with one stone. But not more than 1500cc.
drink milk
Drink more low-fat dairy products. Women who consumed milk, yogurt, and cheese 3-4 times a day lost at least 70% more fat than those who didn’t consume any dairy products. The reason is the calcium contained in dairy products. Studies have shown that calcium can increase the rate of metabolism and allow the body to burn excess fat faster, but only the calcium in dairy products can achieve this effect, and other calcium-rich foods (such as kale) and fortified calcium drinks) such as orange juice) or some nutritional supplements do not. Women who drink dairy products 3 times a day and take in 1200 mg of calcium, the body will consume calories to the greatest extent, which is conducive to health and weight loss.
