What should be paid attention to in diet for people who lose weight?

For people who lose weight, a reasonable and healthy diet is a key factor that cannot be ignored. If you want to get twice the result with half the effort on the road to losing fat, then a good diet must be the first. In other words, plan a basic diet and lose fat, and you are half successful.

When it comes to diet control, many people will think of dieting or eating low-calorie food. Dieting to lose weight is certainly not desirable, and the calculation method of food calories is not available to everyone. For ordinary people, you can simply achieve a relatively healthy weight loss effect through the following methods.

First, reduce the intake of carbohydrates.

Studies have repeatedly shown that people who reduce the intake of refined and simple carbohydrates are more likely to lose weight. However, this doesn't mean that you don't eat carbohydrates at all. If you don't eat carbonated water at all, it will lead to bad phenomena, such as an increase in ketone bodies. To reduce the intake of carbohydrates, the most important thing is to reduce refined carbohydrates, such as refined sugar and refined starch. This means that all kinds of snacks, sugary drinks and milk tea should be eaten less or even not. The staple food for three meals a day should be coarse grains, potatoes, beans and other coarse grains. For example, change white rice into whole grains, or add sweet potatoes and potatoes to white rice.

Second, eat more protein.

A study published in the American Association for Clinical Nutrition in 2007 showed that increasing the daily intake of protein in the diet would automatically reduce the calorie intake. In essence, foods rich in protein are more full than staple foods, making people less likely to feel hungry. The excellent source of protein is not only eggs, but also meat, bean products and nuts. It should be noted here that the meat should be lean and peeled, such as lean pork, lean beef, peeled livestock and poultry meat, and lean meat.

Third, increase dietary fiber in the diet.

Fruits and vegetables are rich in dietary fiber and water. Eating more vegetables and fruits during meals can make us feel full more quickly. Moreover, vegetables and fruits have high water content and low calories, which will be more helpful to lose weight. Potatoes and beans, such as whole grains and sweet potatoes, are rich in dietary fiber, which can stay in the stomach for a longer time, will not feel hungry easily, and will also help to lose weight. In addition, dietary fiber can be used as food for intestinal flora in the stomach, which not only increases the vitality of intestinal flora, but also promotes intestinal health.

Fourth, keep a light diet.

Although oil can increase the flavor of food, it is also a heat source that we easily ignore. It's like some people eat green vegetables every day, feeling as if they can lose weight, but when cooking, they add a lot of oil, which makes the food more calorie and fatter. So do many people who eat out. High oil content leads to high calories in food, which makes us more likely to get fat. Therefore, it will be more helpful to lose weight if you try to eat lightly.