Many women want to lose weight, but they can’t restrain their mouths. They often lose weight while eating. The following editor will introduce you to some practical methods of diet, so that you can become thin in no time. If you want to lose weight but can’t keep your mouth shut, you often eat a big fat man in one bite. Delicious food is always tempting, do you always struggle between wanting to eat and not being able to eat? Don’t worry, here are 5 eating tips to keep you from getting fat from your mouth.
①Eat bulky, low-calorie foods with high water content, such as fiber-rich fruits and vegetables, whole grains
Eating bulky, high-water foods can make you feel full, but it’s not actually full, and it doesn’t make you absorb excess calories and fat. You can eat more low-calorie, high-water foods, such as fruits and vegetables, and salmon and turkey, which are rich in protein, and can also be eaten more. If you like to cook at home, try whole-wheat bread or whole grains to complement your menu. Low-calorie food recommendations:
Apple 100g/50kcal
Rich in crude fiber, it can not only absorb a lot of water, slow down the absorption of sugar, but also enhance satiety and stimulate intestinal peristalsis. However, apples themselves are not too high in nutrients. If you only eat apples, there will inevitably be health problems. It is recommended that one apple a day is enough, and kiwi fruit or other fruits can enhance the weight loss effect.
Chinese cabbage 100 grams / 17 kcal
Chinese cabbage is very common, and everyone may overlook its weight loss effect. It is rich in water and dietary fiber, which is good for laxatives. In addition, the editor recommends that you add some vinegar when cooking Chinese cabbage, so that the calcium and iron elements in the Chinese cabbage can be more fully decomposed, which is beneficial to the human body’s absorption.
②Order snacks before dinner and choose small-sized snacks with high fiber and strong satiety. Generally speaking, the nutrients contained in snacks are far less balanced and comprehensive than those in meals. Frequent snacking will cause obesity and nutrient intake. Insufficient entry, etc. There are some clever new snack recipes that will not only give you better nutrition, but also meet your palate needs.
Healthy alternatives:
1 Chewy Chocolate Whole Wheat Bar contains 118 calories and 5 grams of fat. Why whole-wheat bars have the same texture and chocolate taste as biscuits, but have much less fat and calories than biscuits. At the same time, it is easier to control the quantity of individually packaged whole-wheat bars. People like to constantly take biscuits from the biscuit bucket, but when encountering individually-packaged whole-wheat bars, one or two pieces are enough.
Healthy alternatives:
Half a whole-wheat pita bread with 2 teaspoons of hummus has 115 calories, 3.5 grams of fat, and 3.5 grams of fiber. Not only are pita and hummus low in fat and high in fiber, but the act of tearing the pita bread into small pieces slows down involuntary chewing in the mouth.
Healthy alternatives:
200g raspberry yogurt with 100g plain low-fat yogurt, 1/2 cup fresh or frozen raspberries, 1 teaspoon vanilla juice, 2 ice cubes, contains 140 calories, 2g fat, 5g fiber. Both cold foods provide 25% of the DV for calcium, but yogurt contains more protein and lots of fiber. Rich in nutrients, raspberries are one of the high-energy fruits, low in sugar, high in fiber, and rich in disease-preventing antioxidants.
③ Moderate intake of protein and high-quality fat to ensure nutritional balance and increase satiety
Protein is conducive to the excretion of salt and water in the human body, thereby eliminating edema. It has a longer digestion time, giving people a lasting feeling of fullness, and it is not easy to feel hungry. It also inhibits the secretion of hormones that promote fat formation, reducing the production of fat. Most importantly, protein does not become irreversible heat energy stored in the body, and 30% of it will be consumed by the rise in body temperature. Of course, weight loss should not be heavy oil and salt, but the long-term lack of high-quality fat intake in the body will not only lead to a decline in immunity, break the balance of the body, but also be unfavorable for weight loss. There are two key points to pay attention to when controlling oil intake: choose good oil and suitable cooking methods.
Recommended high-quality protein:
protein
The protein content of egg yolk is slightly higher than that of egg white, but one egg yolk can contain up to 300 mg of cholesterol. Even people without heart disease should not eat more egg yolk, and the cholesterol content of egg white is 0; egg yolk contains a lot of oil, and the calories of egg yolk are 6 times the protein, so egg yolk is also a high-calorie food, which is a food that people who want to lose weight need to eat less.
skim milk
In addition to supplying protein, milk is also rich in calcium, which can prevent calcium deficiency. Skimmed milk powder has the highest calcium content and almost no fat content, so milk made from skimmed milk powder is the best source of protein and calcium for adults to maintain a slim body.
Soybeans
The best plant protein is soy protein, which contains 35% protein and is very easily absorbed, so soy protein has always been the main source of protein for vegetarians. Soy products can lower cholesterol and fight cancer. In addition, edible mushrooms are also the main source of protein for slim people.
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