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To lose weight, we need to start with diet and control calorie intake in order to make you lose weight faster. So, do you really know how to eat scientific fat-reducing meals? How can I lose weight while being full?
1. Control a reasonable calorie range
A reduced-fat meal does not mean eating only fruits and vegetables every day, nor does it mean that you have to be hungry every day. The calorie intake is only a few hundred calories. Cutting off the source of calories drastically will cause your body to fall into a state of famine, and your muscles will also be broken down. You will also have problems such as hypoglycemia, poor qi and blood, and hair loss. When you resume your diet, your body will easily regain weight. Therefore, the method of starving to lose weight is not advisable.
The correct calorie of the fat-reducing meal should be controlled to about 70%-80% of the usual. For example, your daily calorie intake was 2500 calories, and during the weight loss period, it can be reduced to between 1800-2000 calories. This can be satisfied The calories needed for the basic metabolism of the body can also generate a reasonable caloric gap for the body to prevent the body from falling into a state of famine, leading to muscle breakdown.
2. Choose low-calorie foods with strong satiety
In order to ensure that we do not starve ourselves during weight loss, we must learn to eat smartly and stay away from all kinds of high-calorie and fullness For foods with poor feeling and fast digestion time, choose some foods with a strong feeling of fullness and relatively low calories, so that you can reduce your hunger and make you lose weight as soon as possible.
In addition to eating more natural vegetables, such as lettuce, cabbage, broccoli, and winter melon are good choices, there are also various apples, brown rice, grapefruit, and these fruits and vegetables are relatively low in calories, which are in the stomach. The staying time is about 30-60 minutes, which can supplement the fiber and vitamins needed by the body, help intestinal peristalsis, help you improve constipation, and reduce the burden on your body.
3. Supplement high-quality protein
In addition to the necessary fruits and vegetables, we also need to properly supplement some high-quality protein to supplement the body with amino acid nutrition, reduce the appearance of hunger, and avoid the loss of body muscles .
We can choose some dairy products, milk, egg foods, these foods stay in the stomach for about 1-2 hours. Some lean meats, fish, and shrimps with relatively low fat content can stay in the stomach for about 3-4 hours, which can make you more hungry.
We can choose the method of steaming and boiling, these foods will last longer to fill your stomach, which will help you reduce the chance of overeating, and the body will also need to spend more calories to break down protein, which helps to lose weight.
4. Combination of coarse and fine grains in staple food
The staple food is rich in carbohydrates, which can provide the body with metabolic power. The whole foods such as yam, potatoes, soy products and other foods stay in the stomach for about 90-120 minutes, while the time for rice and noodles is slightly shorter.
Therefore, during weight loss, we can reduce the intake of fine staple foods and eat some coarse grains appropriately, which can also supplement carbohydrates, supplement the dietary fiber needed by the body, and improve satiety time.
These 4 fat-reducing meal principles, if you can do it, then stick to it for 2 months, your body will definitely lose weight!
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