Priority # 1: Establish a meal plan rich in protein food.
We know from the study of eating behavior that the first food people eat is the food they eat the most. For example, when college students choose chips for the first time, they always eat more chips than when they eat vegetables for the first time. This tells us that the first choice of different foods will affect your calorie intake and your nutritional quality.
These first-class foods should be protein, because foods rich in protein, such as eggs, meat, fish and dairy products, have a special role in improving nutritional deficiency. First of all, supplement the protein needed by the human body. Protein's diet is more likely to give people a strong sense of satisfaction and consume fewer calories. Looking back on this problem, it is found that for every 65,438+0% increase in protein intake, people's daily calorie intake will naturally decrease by 32, reaching 565,438+0.
Another advantage of protein is that it will trigger the synthesis of protein. Protect muscles instead of storing them as fat. Finally, research shows that people who choose high-quality protein (defined as protein containing 10g essential amino acids) are thinner and have less abdominal fat.
Second priority: control carbohydrate intake.
Many people think that carbohydrates are energy foods. In fact, research shows that eating carbohydrates will increase the level of the neurotransmitter serotonin, which will make you calm and relaxed. In addition, glucose, which is formed after carbohydrates are digested, blocks the activity of orexin neurons/orexin energy transmission networks in the brain. When the brain-gut peptide network is blocked, the metabolic rate will slow down, and we will feel very lazy and sleepy. Finally, refined carbohydrates, such as bread, grains and sweets, are known to stimulate food and make us consume more calories.
The most important thing is to control the intake of carbohydrates. This does not mean that you eliminate all carbohydrates or keep a low-carbohydrate diet for a long time. Instead, you need to eat carbohydrates wisely and choose foods that are completely carbohydrate-vegetables, fruits and cooked grains, rather than processed carbohydrates. The best time to eat carbohydrates is after exercise and after dinner. After exercise, muscles are more sensitive to insulin, so you can eat any kind of carbohydrates, which will be stored as glycogen. We always recommend eating carbohydrates at dinner, because it is the best time to raise serotonin and lower the stress hormone cortisol, so that you can relax and have a good sleep.
# Priority 3: Give priority to foods that can be satisfied quickly.
I can quickly satisfy your special personalized things. Some people like healthy carbohydrates, while others like the combination of protein and fat. We indicate that some foods can satisfy our appetite faster and make us eat less. On the contrary, other people's healthy food will become your stimulating food and make you overeat.
Protein, vegetables and other foods found in nature are often very satisfying. In contrast, exquisite high-carbohydrate foods often stimulate appetite, which directly leads us to consume more calories than we need.
The difference here is how these foods affect the brain. It is found that refined carbohydrates will "hijack" the brain and make you feel unable to stop eating, because they will affect hunger hormones and the pleasure center of the brain. Refined carbohydrates are also related to the stimulation of appetite by blood sugar peaks and valleys, because refined carbohydrates can quickly cause blood sugar peaks and valleys, making you crave more high-carbohydrate foods to maintain energy levels. Fortunately, some foods have the opposite effect:
Protein Foods: They can lead to the release of intestinal hormones and tell the brain that you are full. Greek yogurt, eggs, fish, meat and beans can all be included in your list.
Green vegetables: digestion is very slow and contains a lot of indigestible dietary fiber to fill your digestive tract. Cruciferae vegetables, such as broccoli, Chinese cabbage and kale.
Fruit: It is also a food with slow digestion, and contains a lot of water, high sugar and carbohydrates, which can eliminate the desire for sugar. Apples and oranges are the most important.
Compared with refined carbohydrates such as bread and grains, these starchy vegetables and whole grains are much slower to digest, and they often contain higher indigestible dietary fiber. Even though fruits are higher in calories and lower in carbohydrates than green vegetables, they are the best choice when you feel the need for carbohydrates. Ordinary potatoes can provide a quick feeling of fullness. Cooked oats and other grains also tend to perform well.
The fourth priority: start your day with high protein and low carbohydrate.
Breakfast deserves your special attention, because a high carbohydrate diet is the norm. Because everyone is used to cutting buns, bread, noodles, porridge or other delicious carbohydrates for breakfast, this is actually the worst thing. These foods will increase insulin and serotonin, which will make you feel lazy, sluggish and sleepy.
In contrast, a high-protein and low-carbohydrate breakfast can help you make better choices during the day. Amino acids in protein activate the auxin network in the brain (mentioned in #2). By enhancing the activity of oxytocin neurons and increasing metabolic rate, brain function can be enhanced.
Finally, eating protein for breakfast increases the possibility that carbohydrates for lunch or dinner are stored in muscle glycogen instead of fat.
The fifth priority: solve malnutrition through diet.
Minerals such as magnesium, vitamin D and iron are extremely important for metabolic health. The deficiency of these nutrients will cause various complications, and it is difficult to maintain healthy body composition because the metabolic rate will decrease. For example, magnesium deficiency can lead to poor insulin sensitivity and blood sugar control problems, both of which will stop fat metabolism. Iron deficiency can lead to anemia, which is an impaired ability to transport oxygenated blood to cells and muscles. Many studies have shown that more body fat percentage is related to vitamin D deficiency. Vitamin D enables nutrients such as calcium to maintain metabolic rate and bone metabolism, while preventing the hormone testosterone from becoming fragrant or estrogen.
If your level of these nutrients exceeds the standard, it will no longer be a problem. But if you lack them, they become the top priority of health and weight loss.
Sixth priority: replace chaos with plan.
Most people's eating habits are absolutely chaotic. They spend too much time between meals and never plan anything carefully, which leads to excessive intake and unhealthy food choices. There is really only one solution: you must form a habit to automate your eating behavior. Deciding when to eat and snack in advance has several advantages:
Planning your meals in advance will make it easier for you to avoid temptations and foods you don't want to eat.
It gives your body a fixed frequency and lets you know the time of your next meal forever, which will stabilize your blood sugar and avoid the high stress level caused by not eating on time.
Getting and keeping lean body composition is the sum of all the things you do in a period of time. Planning meals in advance can lay the foundation and make other priorities on this list easier to achieve.
The last sentence: A healthy diet is not necessarily complicated, but it is a really important priority. You can enjoy a delicious and nutritious meal while gaining lean body composition and vitality.