Eat the right snacks, a good mood to lose weight successfully
Judy is the director of the Women’s Health Program at the MIT Clinical Research Center. Dr. Wittman (JudithJ.Wurtman, PhD) and Nina, a physician, nutritionist, and yoga teacher. Marquis (Dr.NinaFrusztajerMarquis), published the latest concept of weight loss in the latest book “Good Mood Diet” (TheGoodMoodDiet, published by World Magazine). The right amount of carbohydrates is a good helper for weight loss! Isn’t that the fat devil who can raise fat cells? Many people who pursue a slim body, relying on strong willpower, reluctantly keep a safe distance from sweets and starchy foods (carbohydrates).
In fact, the right amount of carbohydrates is an essential tool for weight loss. Judy and Nina proposed a weight loss plan using carbohydrate snacks based on years of scientific experiments at MIT and the results of the weight loss clinic attached to the Massachusetts Megening Hospital since 1996. It can not only control weight, but also It can also mediate emotions. According to research, ingesting carbohydrates can trigger the brain to produce “serotonin”, which is the switch to eliminate appetite, and it is also a natural antidepressant, which can restore a good mood. Judy’s early animal experiments confirmed that animals stop eating when serotonin activity in the brain is better. “The organ that can stop eating is the brain, not the full stomach,” she states in her book.
Another study by her found that the rebound consequences of a fast-carb diet were actually detrimental to weight loss. Rats that hadn’t eaten any carbohydrates for three weeks had very little serotonin in their brains, and when they resumed their normal feeding, they became abnormally carbohydrate-eating. The results of animal experiments are the same as the human experience. The Massachusetts Institute of Technology recruited volunteers to go on a “carbohydrate-free diet”, and the subjects who lacked serotonin in the brain complained of not being full despite having eaten excess food, and often wanted to eat carbohydrates such as ice cream and chocolate food. Judy et al concluded that it would increase serotonin levels, effectively control appetite, reduce cravings, and avoid overeating when in a bad mood. Remember to eat right However, this new discovery is not to encourage you to lose weight by snacking only, but to be skillful, to be in moderation, not to indulge, and to eat at the right time.
The head of the nutrition class suggested that if the calories from snacks can be included in the total daily calorie intake, it will be more helpful for weight control. (The Department of Health recommends a total daily calorie intake of 2,199 calories for adults and 1,700 calories for women.) The “Good Mood Slimming Diet” is divided into three phases (2 weeks), serotonin balance (6 weeks), and Serotonin control period (4 weeks, or until weight loss goals are achieved). For a detailed diet combination, snack time and intake, please see the ‘Good Mood Weight Loss Diet List’ above. In addition to following the dietary rules, the success of this weight loss plan is also very important to choose the right snacks. How to choose the right one? It is recommended to develop the habit of checking the nutrition label on the package before purchasing food, and do not let unqualified snacks enter your life circle. Refer to the nutritional configuration of snacks at each stage in the “Good Mood Weight Loss Diet List”. If you can’t find a completely suitable snack, try to choose high-carbohydrate, low-fat, and low-protein foods, which can increase serotonin in the brain and help control Appetite and good mood.
The nutritionist observes the research trend of the world nutrition field and points out that there are many scholars who are currently discussing the relationship between food and endocrine (insulin, blood sugar, serotonin, etc.). He believes that the regulation of human endocrine is unstoppable, and most people must also have experience in life. For example, if blood sugar is low, they will be in a bad mood, and they will regain their vitality after eating a cookie. Therefore, rather than extreme dieting to suppress instinctual desires, it is better to follow the body’s response and consume appropriate food, which is a long-term solution for weight control. Judy. Dr. Wittman reminded people with special medical conditions, such as diabetics, to eat and drink under the direction of their doctor. In addition, weight loss takes time. “You can’t control how quickly you reach your goals, but you can control how well you execute your plan.” Judy advocates that weight control is a long-term battle, like a race between the tortoise and the hare to accumulate results slowly.
- Eat on an empty stomach. If you eat protein-containing foods (such as milk, meat, fish, etc.) for your main meal, wait at least 3 hours before snacking, because protein will interfere with serotonin synthesis.
- Consuming it within 10 minutes will delay the synthesis of serotonin.
- Buy snacks in small packages, or carry them in separate packages to avoid overeating. Huang Shiyi, director of the Department of Health and Nutrition at Taipei Medical University, said, “Snacks should be eaten as soon as possible to satisfy your appetite and mood. You can’t (rely on it) to eat as much as you want.” He reminded that most of the snacks on the market are in a large package, and thousands of Don’t eat the whole bag “one bite after another, never leave your hand for a moment”.
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