Diet to lose weight is one of the main ways to lose weight in summer, but many people often go into some misunderstandings, resulting in failure to lose weight. Let’s take a look at the four common misunderstandings of diet and weight loss.
4 big meat dumping mistakes
Myth 1: Meal replacement products lose weight
Meal replacement is to use meal replacement powder, meal replacement stick, meal replacement biscuits or meal replacement fruit and vegetable juice, etc. to replace some of the food in 1 to 2 meals a day. It is generally aimed at people who want to lose weight quickly, or who are busy with work and are too lazy to cook. .
the truth
For people who are not affected by diseases or genetic factors, using the principle of negative energy balance of meal replacements to lose weight, as long as they eat in strict accordance with the regulations, they can generally lose weight in a short period of time. However, the satiety effect claimed by the product varies from person to person, and many people cannot strictly abide by the hunger because they cannot stand it, which leads to the abortion of the weight loss plan. Furthermore, the calories of meal replacement products are much lower than the minimum recommended calorie standard for weight loss, so it will only have an effect in a short period of time, and it will cause a decrease in basal metabolism, which will make our weight very easy to rebound! The most important thing is , Long-term calorie deficiency, especially lack of sufficient carbohydrates, can also easily lead to serious consequences such as unstable blood sugar, decreased nutrient absorption, and unresponsiveness. Be careful!
Myth 2: Eat some dark chocolate every day to lose weight
the truth:
Experiments have shown that the content of sodium and sugar in dark chocolate is indeed lower than that of milk chocolate and white chocolate, but the fat content (especially the saturated fat content) is still high. 100 grams of dark chocolate contains 599kcal of calories and 43g of fat (including 24g of saturated fat), which is 66% of the daily fat intake, and the saturated fat content has exceeded the daily intake. While research has shown that dark chocolate may suppress appetite, that doesn’t mean it’s a diet food. Weight can never be controlled by a certain food, the overall energy balance is the key factor in determining weight. For people who want to lose weight, the core issue is not what food is eaten, but how much energy is consumed in total. Black Qiao after a meal? Come on! Your energy intake is close to breaking the table!
Myth 3: Fasting after 8pm
the truth:
It is not when you eat that causes you to gain weight, but what and how much you eat. The reason why some weight loss recipes suggest that you eat dinner in advance and not eat after that is because today’s office workers are likely to eat a big meal at dinner due to their living habits. Since modern people generally go to bed late, the result of not being able to eat after 8 o’clock is: I am sure you are not unfamiliar with the experience of being hungry at 10 o’clock in the middle of the night! This hunger will either disturb you sleepless, or it is likely to cause a late night gluttony bomb. In fact, as long as dinner is not too much, friends can eat something after dinner, just pay attention to what you eat, low-fat yogurt and moderate amount of fruit are both good choices.
Myth 4: Single-Food Weight Loss
the truth:
There are rumors on the Internet that the apple diet, yogurt diet and other methods of eating only a single food every day can indeed reduce energy intake and greatly consume fat, but such reciprocation will inevitably lead to a decrease in metabolism. Low energy intake leads to low expenditure. When the diet is restored, the balance of energy intake and expenditure is broken, and weight rebound is certain. Coupled with the nutritional imbalance in the body caused by a single food, not to mention the physical discomfort, I am afraid it is too late to cry if I become a yellow-faced woman.
So what is the right way to eat
- Eat fruits and vegetables before eating. Before eating a big meal, you can eat fruits, such as 1 apple or guava, about the size of a fist, or eat 1 box of commercially available lettuce salad, the fiber in it can increase satiety , It also helps digestion, and at the same time stabilizes blood sugar, avoiding strong hunger and eating too fast or too much.
- Each dish is only served once because there are at least 8 dishes in the annual dish. If each dish is served several times, it is easy to eat too much calories and fat. It is best to serve meat dishes only once. Eat a maximum of 1 level spoon or 1 small piece of food, and drink 1 bowl of soup materials such as meat, and there are no restrictions on vegetables.
- 1 bowl of staple food is limited to starch-containing staple food, such as oily rice, fried noodles, rice cake, yam, red bean, mung bean, etc. The total intake should be controlled to 1 bowl, and the thickening with Taibai powder, sweet potato powder, etc. Soups are also included in the staple food category, and the gravy is easy to coat fats and sauces, so just eat the ingredients when you eat, don’t drink soup.
- For those who are worried about causing high blood pressure and hyperlipidemia, it is recommended to drain the food and dilute the oil and salt before eating. You can bring your own thermos and pour hot water. Put it into a bowl, when the water changes color and a layer of oil floats, then pour it out and replace it with clean hot water.
- Drink 1 cup of sugar-sweetened beverages such as commercially available fruit juice. The capacity of sugar-sweetened beverages is 250cc., which is equivalent to half a bowl of rice and about 150 calories. For a paper cup or small glass of about 150c.c., you can drink up to 1 to 2 Cups, or drink sugar-free tea, and sweet soup, fried rice and other desserts, it is recommended to drink 1 to 2 spoonfuls or eat 1 or 2 to avoid excessive sugar intake.
- One meal of liquid drinks per day If one meal of liquid drinks per day is helpful for weight control, it is necessary to ensure that liquid drinks, such as: meal replacements, supplementary drinks, etc., provide nutrients and proteins needed by the body, and cooperate with appropriate 5 weeks of exercise can lose about 4 kg of body weight.
- Eating coriander to lose weight It is now popular to use coriander to make tea. It is believed that coriander tea has better oil removal effect than lemon tea and mint tea, which can help improve metabolism, help weight loss and beauty, and make more and more Japanese people fall in love with eating coriander to lose weight.
- Eating fermented food at noon Eating fermented food at noon, such as bread, steamed bread, sandwiches, etc., can make it easier to feel hungry, because in the process of food fermentation, it takes more time to digest, which is more difficult than eating ordinary food feel hungry.
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