A friend of mine ate mixed grain porridge from 180 jin to 150 jin in three months. He was very happy, thinking he had found the true meaning of weight loss. But after a few months, the effect will get worse and worse. Basically no effect. The weight is stagnant, sometimes a little bit of attention, or even rebound, does this mean that weight loss has failed? In fact, this is not the case, which shows that weight loss needs to start to adjust. Let’s talk about this issue with you today.
today will share with you the three realms in the weight loss process, or three advanced techniques. Only with proficiency will the effect of weight loss get better and better and people will become healthier. After reading this article, you will know the following three techniques and methods.
1, healthy weight loss 10 kilograms without rebound method
2, healthy weight loss 20 kilograms without rebound method
3, healthy weight loss 30 kilograms without rebound
1, healthy weight loss 10 kilograms without rebound, food that needs to eat (method) zz
z0 The healthy way to lose 10 pounds without rebounding is not a way to tell everyone to lose 10 pounds in one month without rebounding. Generally speaking, it is easy to lose 10 pounds in a month, but it is really difficult to not rebound. Because I also said that you can lose up to 4 pounds of pure fat in a month. Most of the rest is muscle and water.
In a certain period of time, if you want to lose 10 kilograms of healthy weight without rebounding, you need to add a kind of food, which is multigrain porridge. Because cereal porridge can effectively increase satiety and reduce sugar intake, it is also rich in dietary fiber and , which can effectively expand the volume of excrement and prevent constipation.
Many bowel movements are very thin and have no shape. It is because of the lack of dietary fiber intake. Dietary fiber is equivalent to the steel bar of excrement. Without dietary fiber, it is easy to defecate. Water-soluble dietary fiber can also effectively increase the value of probiotics, maintain the balance of intestinal flora, promote the secretion of leptin, increase satiety, and suppress appetite.
Of course, grains not only contain dietary fiber, like vitamin B group , after a variety of grains are mixed together, you can take in complete vitamin B group, such as B1, B2, B6, B12, etc., B vitamins can be effective Support energy metabolism and promote weight loss.
Vitamin B
and someone has done statistics, the same amount of white rice and multi-grain porridge, multi-grain fullness is more than twice that of white rice, but the sugar content is only a fraction of white rice. In other words, most people feel full after eating a bowl of multi-grain porridge. If it is a girl, it may be enough. Therefore, eating whole grains can keep you full and nutritious, and can also improve the weight loss effect.
2. Foods that need to be eaten for healthy weight loss of 20 kilograms without rebound (method)
high-quality protein
If you want to lose weight healthy for 10 kilograms without rebound, it is good to insist on eating multigrain porridge every day. Of course, my classmate is overweight 40-50 kilograms, so eat The weight loss effect of cereals porridge will also be obvious. But if you want to lose weight 20 kilograms healthily, then grain porridge is not enough. At this time, you need to add another kind of food or nutrition. The foods like
are high-quality protein, generally speaking, fish, shrimp, seafood, chicken breast , lean beef, etc. These high-quality proteins can effectively improve satiety and naturally suppress appetite. Compared with multi-grain porridge, high-quality protein has a stronger feeling of fullness, which can increase the basal metabolic rate and consume more energy.
is also related to the three energy-producing nutrients of cereals porridge ( carbohydrates ), fat, and high-quality protein. The food heat effect of high-quality protein is the highest, which can be as high as 20-30%. That is to say, if you consume 100 kcal of high-quality protein, at least 20-30 kcal is consumed and calories are generated, which also reduces energy intake and promotes weight loss.
Meat
It should be noted that the intake of high-quality protein is also required when losing weight. Generally, it is 1.5-2 grams per kilogram per person per day, which means that for a 60kg person, the daily protein intake is 60*1.5-60* 2=90-120 grams. It is equivalent to 450g-600g of chicken breast or lean beef, here is calculated based on 100g chicken breast or lean beef containing 20g of high-quality protein. If it is aquatic products, 100 grams contains 15 grams of high-quality protein, it will be more. You can calculate for yourself, if you want to eat seafood every day, how much you need to eat every day.
Many people have insufficient intake of high-quality protein, which is also one of the important reasons that seriously affect the effect of weight loss. Mixed grain porridge and adequate intake of high-quality protein can healthy weight loss by 20 kg.
3, healthy weight loss 30 catties does not rebound need to eat food (method)
calcium
This last food is actually a nutritional supplement strictly speaking, but many foods also contain it. This is calcium. Many people think that bone soup supplements calcium. In fact, most of the calcium in bones is combined with calcium, which is difficult for the body to use.
Calcium can calm nerves, soothe nerves, and promote sleep. Because a high-protein diet can lead to decalcification, decalcification can lead to poor sleep and affect the activity of lipase and the secretion of growth hormone. It indirectly affects the decomposition of fat and the formation of muscle, which is not good for weight loss.
Most of what the human body can use is free calcium, which is very low in bone broth. The only substance in bone broth that can promote calcium absorption should be the white soft membrane between the two bones, called Bone collagen , this is indeed good for promoting calcium absorption. Z103z can only contain too little content. In fact, the highest content of bone broth is fat. If you eat too much, it is very easy to gain weight.
bone soup
Many friends will say again, shrimp skin calcium supplement, shrimp skin calcium supplement is correct. But to reach the daily calcium intake, shrimp skins need too much, and shrimp skins are still very salty. It’s hard to get some calcium after a while, and it damages the inner walls of blood vessels, which increases the risk of high blood pressure.
There are many friends who will say that vegetables also supplement calcium. That's right. Vegetables can actually supplement calcium, but they also have defects. The calcium is not high. Take the vegetable with the highest calcium content to calculate: Chinese cabbage contains 410-1350 mg of calcium per 100 grams, and generally contains about 400 grams of calcium.
100 grams of calcium is 400 grams, then according to the standard of Chinese adults, the daily intake of calcium is 1200 mg, which is 300 grams of choy sum per day. It is okay for those who like to eat choy sum. If you don’t like it, it is torture. So in general, the easiest way to supplement calcium is to take calcium tablets.
calcium-magnesium tablets generally contain 600mg-2g of calcium, which is very convenient and can be directly supplemented with calcium. Although the absorption rate cannot reach 100% in many cases, it can be carried with you and supplemented at any time.
Here I need to remind everyone that calcium supplementation is effective. Also pay attention to regular exercise, often in the sun, the most important thing is to add more VC, because VC is an intermediate substance in the synthesis of collagen, and collagen can promote calcium absorption. I remember that an orthopedic expert said that supplementing calcium and not supplementing collagen is equivalent to no supplementation. Remember, everyone.
To sum up, if you want to lose 10 kilograms healthy, you must eat more multigrain porridge; if you want to lose 20 kilograms healthy, multigrain porridge and high-quality protein should be supplemented, and if you want to lose 30 kilograms healthy weight, multi-grain porridge, high-quality protein, and calcium I have to add, do you remember?
