1. Can you lose weight without eating meat?
Losing weight without eating meat is not reliable. Only by reducing the total calorie intake of food can we lose weight.
The main reason for losing weight is that the intake of calories is less than the consumption of calories, so that the fat energy stored before the body starts has little to do with eating meat. Meat contains a lot of high-quality nutrients, and not eating meat at all will cause malnutrition.
Just look at Pig Bajie. Although I don't eat meat when I enter the Buddha, I am still fat because I am greedy for other things! This is a joke, but the fact is true.
2, a month without eating meat can lose a few pounds.
Not eating meat has little to do with losing weight. If you don't eat meat and eat other foods, you can't say how many pounds you can lose in a month.
If you reduce the calories in the meat, 1 month can lose 2-3 kg. The following is the specific calculation method.
According to the normal food ratio, meat: staple food: fruits and vegetables = 2: 3: 5. If you eat 1000 grams of food every day, that is, you eat 200 grams of lean pork every day (143 calories/100 grams), 1 month, you can reduce 8580 calories.
3. What is the harm of not eating meat to lose weight?
Easily affect fertility
Before getting married, Big S was a vegetarian all the year round and didn't eat meat to lose weight, resulting in low body fat and affecting fertility. Therefore, she didn't have children for two years after marriage. Later, in order to have children, I ended my vegetarian diet and the proportion of body fat increased, so I became pregnant with Xiao _ _. Medical research has also proved that people whose body fat is below 15% all the year round are more likely to have delayed menstruation or even amenorrhea.
4, pernicious anemia
Pork is a rich source of phosphorus and iron, and iron is an important trace element in blood synthesis. 20 12 CCTV's "Road to Health" program, Professor Yu Kang, a professor and chief physician of the Clinical Nutrition Department of Peking Union Medical College Hospital and vice chairman of the Clinical Nutrition Society of Beijing Branch of Chinese Medical Association, clearly pointed out that long-term non-eating meat will inevitably lead to a serious shortage of vitamin B 12 and iron. However, the content of these in plant foods is very small, even if there are some individuals (such as celery), the content is only 20 ~ 30 times that of meat, and it is not easy to be absorbed, so it is easy to form various anemia and eventually lead to pernicious anemia.
Hong Jiande, a metabolic expert in Taiwan Province Province, explained that if you don't eat meat for a long time, you will lack vitamin B 12, which is an important element in hematopoiesis. If vitamin B 12 is lacking, it will cause neuropathy and anemia, fatigue, mental and physical decline, pallor and so on. Lack of B 12 will also narrow blood vessels and cause blood embolism, which will increase the risk of heart disease and stroke.
5, immunity declines, and it is easy to get sick.
The human body's demand for dietary nutrition is not only comprehensive, but also balanced. Meat food contains 8 kinds of essential amino acids, which are more suitable for human digestion and absorption. And the content of lysine is higher, which is more beneficial to supplement the deficiency of lysine in plant protein.
The quality and quantity of nutrients directly affect human health, disease resistance and life span. Meat contains enough vitamin B6, which can help the human body to enhance immunity and promote the metabolism and synthesis of protein (protein food), thus contributing to the recovery of the body after intense training. Meat contains zinc and magnesium.
Zinc is another antioxidant, which helps to synthesize protein and promote muscle growth. Zinc strengthens the immune system together with glutamate and vitamin B6***. Magnesium supports the synthesis of protein, enhances muscle strength and, more importantly, improves the efficiency of insulin anabolism.
6. Tips
To lose weight, it is necessary to reduce meat appropriately, and exercise properly to increase calorie consumption, rather than relying entirely on not eating meat, which is harmful to the body. Sticking to it for a month is only 2-3 pounds, which is not a quick and effective way to lose weight.
7. Pay attention to your diet.
Before exercise, the blood glucose index was low and the diet was light.
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
Moderate protein light food after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
Water supply before, during and after exercise
Water is one of the important raw materials for burning fat, exercising muscles and avoiding dehydration. It is suggested that you can start drinking 500 c c slowly two to three hours before exercise, so that your body has enough water during exercise.
During exercise, it is recommended to supplement 200c.c water every 10 to 20 minutes. If you sweat too much, you can supplement low-sugar sports drinks instead. Drink more water 500 c c after exercise, and slowly drink warm water is effective.
2. Occasionally run on an empty stomach
It is hard for many people to find time to run, let alone give their stomachs time to digest food. This situation is particularly easy to happen to people who run in the morning. /kloc-train easily within 0/hour. It won't have much impact if you don't eat or drink, but don't forget to add enough water. But if it is intensive training, it is very important to replenish energy before the game. Running on an empty stomach is easy to run out of energy, and it is more difficult during running.
Keep it simple
What is the best training diet? Choosing foods that are easy to digest, low in fat, low in fiber and high in carbohydrates will not cause gastrointestinal discomfort and can also improve energy.
Replenish water
It is important to replenish water, not just during exercise. The heat dissipation of the body depends on water. In order to keep the joints lubricated, take away the necrotic cells that cause inflammatory reactions in the body. In addition, the right amount of water can also control the feeling of muscle hunger, so as not to confuse the feeling of muscle hunger. Although there is no standard daily drinking water, it is best to consume half an ounce of water (50 kg/1 10 lb, 55 ounces of water) every day. You don't need to drink too much water. Fruits and vegetables are also daily water sources, and the antioxidant components contained in them can also increase muscle recovery and immunity.
5. Balanced nutrition
Even if your exercise goal is to lose weight, you still need a balanced diet and nutrition, keep a good training state and stay away from injuries. In a day, 55% of calories come from carbohydrates, 25% from protein and the rest 15-20% from unsaturated fat.
6. Don't touch junk food
If you can eat more vegetables and fruits and less junk food, don't put high-sugar and high-fat foods in the shopping basket next time, only put high-fiber vegetables and fruits and whole grains, which can improve the training quality, maintain heart health, lower cholesterol and stabilize blood sugar.