How to Eat Scientifically and Rationally During Weight Loss – Learning These Will Double Your Efforts
Guiding Principles
Eat quality eggs every meal: Eating protein can ensure your body always has raw materials and maintain muscle growth, while also reducing fat. It helps to produce satiety, faster to reach the goal.
Eat fats: Dietary fat is the key factor in controlling your total calorie intake. This is because it is very effective in making you feel full after eating. So remember this: when you are reducing fat, you are not eating too much.
Eat plenty of vegetables: Researchers at the State University of New York at Oneonta tested over 2000 low-carb dieters and found that, on average, those who were most successful ate at least 4 servings of low-carb vegetables per day.
Avoid foods high in sugar and starch: These foods contain a large amount of carbohydrates. This list includes bread, pasta, potatoes, rice, beans, candy, soda, baked goods, and other foods made with grains, flour, or sugar. There is a simple way to judge: read the product ingredient labels. If each food contains more than 5 grams of carbohydrates, don't eat it. But don't overthink it, when ordering at a restaurant, just consider the main ingredients of the dish. Of course, a dish may also contain invisible sugar or starch, but if the main food on the table is the recommended food, there is no problem. Judge for yourself.
Limit your intake of fruits and milk: In the study, participants were also advised to avoid these two foods, which allowed them to reduce their total carbohydrate intake to 50-75 grams per day, and did not need to calculate calories. However, you can still drink low-calorie fruit, especially berries and melons, as long as you don't overdo it, and control your total carbohydrate intake, there is no problem.
Generally speaking, limit the total score of fruits and milk. A serving of fruit is half a cup; a serving of milk is 1 cup (about 240g) Each serving contains about 10 grams of carbohydrates. So in a day, you can enjoy about 120g of strawberries and 1 cup of milk, or eat a serving of 240g of strawberries.
