Weight loss is a daily topic for many people, Many sisters are either on the way to lose weight or on the way to lose weight.
But many people lose weight the more they lose weight, and they lose confidence as they lose weight. Why is so difficult to lose weight? Maybe you have ignored the 4 truths about losing weight.
1. Weight loss is calorie intake, not nutritional intake
Most people have dieted and lost weight. When it comes to losing weight, they eat less, for fear that they will eat more. This not only reduces energy intake, but also reduces the necessary nutrients to help lose weight.
Diet If you lack dietary fiber, you will become fat. Dietary fiber can promote intestinal peristalsis, increase fullness, help defecate, and maintain intestinal health. Helps you reduce your calorie intake and maintain at least 30 grams of dietary fiber intake every day during weight loss.
If you lack vitamins, you will lose weight more and more. For example, vitamin B group can help protein , carbohydrate , fat decomposition and metabolism, vitamin C can help synthesis carnitine , thereby accelerating the decomposition and metabolism of fat.
If the lack of mineral nutrients will affect your weight loss efficiency, hello, mineral nutrients can speed up the catabolic of fat and carbohydrate, and can also help live into various enzymes in the body, promote the secretion of hormones in the body, thereby helping to maintain normal metabolism.
2. To lose weight, you need to eat high-quality protein
To lose weight, you need to eat enough protein. Protein can help muscle growth and thus increase the body's energy consumption. If the long-term intake of protein and food is insufficient, the body's energy consumption will be reduced, forming a physique that is prone to fat and difficult to lose weight.
And among the three major energy nutrients of carbohydrate, fat and protein, the thermal effect of protein food is the highest, that is, 20% to 30% of its energy is consumed during the digestion of protein food. Moreover, protein foods are digested for a long time and have a very good feeling of fullness.
3. Weight loss diet must have energy differences
A healthy weight loss diet is to eat enough nutrients, but you must have energy differences. This weight loss diet that limits energy balance and nutrition can not only effectively help burn fat. Weight loss and very healthy, suitable for weight loss people of all ages.
Energy difference dietary weight loss method, generally men's daily energy intake is controlled at around 1400~1500 kcal, and women's daily energy intake is controlled at around 1200~1000 3000 kcal. Or subtract about 500 kcal from the original daily energy intake.
4. For dietary weight loss, you must eat enough nutrients
In addition to eating high-quality protein foods, you must also ensure a balanced intake of vitamins and minerals and dietary fiber every day. Dietary fiber is divided into soluble dietary fiber and insoluble dietary fiber. Soluble dietary fiber can promote the gain of beneficial intestinal bacteria and maintain intestinal health. It is very helpful and has a direct effect on promoting our body's metabolism, weight loss, and weight control.
Weight loss is a skill and a science. Eating the right nutrition can help you lose weight. There are also skills for many sisters who like to eat snacks. Use green camellia tea and black tea to replace milk tea; use healthy probiotic drinks to replace sugary drinks; use high-fiber cucumbers, tomatoes, carrots and apples to replace cakes and pastries; use grain meals to replace exquisite carbohydrate staple foods to prevent weight gain. If you don’t know how to lose weight, or if you don’t know what to eat to lose weight, you must follow me and take you to eat healthy and not lose weight. I am Lan Doudou Nutritionist. See you next time.
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(Editor in Blue Doudou Nutritionist )
