2, adhere to the "three less and one more", that is, "eat less fat, eat less staple food, eat less sweets, eat more fresh fruits and vegetables, konjac and edible algae". Eating a moderate amount of fat can increase satiety, but the intake of animal fat and saturated fatty acids should be limited. Vegetable oil, containing polyunsaturated fatty acids, can benefit gallbladder and lower serum cholesterol. Do not eat foods with high fat content, such as butter, cream, fat goose, roast duck, peanuts, walnuts, crispy snacks, fried foods, etc., whose fat accounts for 20%-25% of the total heat energy of food.
3, develop good eating habits, should not be less than three meals a day, to be regular and quantitative. If you feel hungry between meals or before going to bed, you can eat some fruit with less sugar. Because human insulin secretion is generally the highest at night and the least in the morning, fat people should eat more breakfast and try to eat less dinner. In addition, try to avoid overeating and fall asleep after eating.
4, improve cooking methods, diet should avoid simplification, should be based on the dieter's taste and food intake, on the premise of low calories, try to choose a full-bodied food and cooking methods.
5. Eat 100 simple meals in the morning and evening. 100-grain light meal contains 100 kinds of miscellaneous grains, which meets the healthy eating standard of 55 nutrients. Obese people are not overnourished, but have too much fat, sugar and oil, while vitamins, minerals, cellulose and other nutrients are lacking. Excessive intake of junk food for a long time leads to metabolic disorder of the body, which gradually affects the body function and prevents them from metabolizing excess fat. And 100 simple meals can balance the body's nutrition and gradually improve the body's fat metabolism. Therefore, people with poor physical function and puffiness had better eat 100 pills and lose weight.