How to Eat to Lose Weight?

First, eat enough.

Secondly, don't lack nutrition.

Finally, it's easy to operate.

Let's start with the first part, food nutrition.

Food contains water, protein, carbs, fat, vitamins, minerals, and fiber.

One by one.

Water: If we want to lose weight, we must drink plenty of water every day. Drinking water can promote our metabolism. At least drink 1.5 liters a day. If you want to lose weight, it's best to drink 2.5 liters a day.

Let's talk about the main three parts, protein, carbohydrates, and fat.

1g protein = 4 calories

1g carbs = 4 calories

1g fat = 9 calories

Protein

We generally want to lose weight, we should increase the proportion of protein and reduce the proportion of carbs and fat.

Protein can repair tissues, produce heat during digestion of food. Heat consumption in all our consumption is also very important, which can help us effectively reduce fat.

Protein can also make us have a stronger feeling of satiety, not easy to be hungry, and it is conducive to maintaining our muscle mass, so we can exercise better.

Carbohydrates

Main dishes, fruits, and sugar.

First, let's talk about main dishes. Main dishes have about the same calories as protein, but why do we still emphasize reducing main dishes when losing weight? It's to remind us to reduce the intake of fine grains.

Let's talk about the physiological reasons. After consuming fine grains, blood sugar rises quickly, and the body will secrete insulin to lower blood sugar. This insulin inhibits fat breakdown and promotes fat synthesis, which is not conducive to weight loss. And your blood sugar fluctuates greatly, which is particularly prone to affecting mood, and it is difficult to control our diet, often eating high-calorie food.

Secondly, fine grains are easily digested and absorbed, and it's easy to feel hungry.

Most fundamentally, fine grains have a single nutritional component, and it's of little use when eaten.

So should we not eat main dishes?

Not necessarily! We should eat starchy foods, coarse grains. Sweet potatoes, purple sweet potatoes, yams, small grits, large grits, beans, sticky rice, brown rice. These foods generally are rich in fiber, are not easily digested and absorbed, and can easily produce a feeling of satiety. Here, we have to mention potatoes. I found that nutrition is a magic. Because potatoes contain starch, which is like sugar, so it should be combined with fine grains, and then it said that after potatoes are cooled, they produce resistant starch, which is no longer the same as carbohydrates. So I suggest that everyone treat nutrition rationally, and focus more on the original taste of food.

Fruits: The sugar in fruits is fructose, which is not as fast as monosaccharides to be absorbed, but it still can't be eaten too much. Some fruits have a high calorie content, such as mangoes, lychees, watermelon, dragon fruit. So drinking fruit juice is equivalent to drinking sugar water.

Monosaccharides: that is, the calories we eat in any way will be stored. White sugar, brown sugar, honey are all sugar, and there is no difference.

Fat

Fat is how it's eaten, it will be stored. The conversion path is very simple, so fat is the biggest obstacle to our weight loss.

Fat has a high density, a spoonful of peanut butter can reach more than 200 calories, which is equivalent to eating a bowl of rice. And edible oil is also one of our daily fat intakes. Whether it's soybean oil, olive oil, or peanut oil, the fat content is very high. So when cooking, remember to use less oil. Oil is pure fat, we should try to pour in just enough oil when cooking vegetables and plating, without oil at the bottom of the pot.

Vitamins, Fiber

Here we must mention the champion of our weight loss: vegetables.

The advantages of vegetables are too many, they are bulky, low in calories, rich in fiber and trace elements, and there are many kinds. They are the first choice for reducing fat.

And they belong to versatile food, they can be stir-fried, boiled, braised, dry-fried, all can be combined.

Now let's talk about the holy grail: grapes. Although it belongs to the fruit department, it has the taste of fruit, which is the best snack for losing weight.

Finally, let's give a nutritional ratio suggestion:

1:1:2

Main dishes: protein: vegetables

Example: a bowl of brown rice and sweet potato balls with a portion of chicken breast wrapped in egg liquid and a portion of blanched vegetables, it's nutritious, tastes good, and has a strong satiety, isn't it perfect?