1, advantages and disadvantages of three weight-loss methods
Various methods of losing weight are popular around us. Are they really effective? What are the advantages and disadvantages? I analyze it from the perspective of nutrition.
1, eat meat to lose weight
The principle of eating meat to lose weight can be roughly divided into two statements.
(1) The energy produced by the three nutrients is protein 4.
Kcal/g, fat 9
Kcal/g, carbohydrate 4
Kcal/g; The energy consumption ratio of food digestion in the body is 30% ~ 40% in protein, 4% ~ 5% in fat and 5% ~ 6% in carbohydrate respectively. Theoretically speaking, protein is a nutrient with less energy intake and more energy consumption, so meat rich in protein is the first choice of diet food.
(2) Meat contains leucine, which can suppress appetite, reduce food intake and achieve the purpose of losing weight.
So some people say that eating meat can lose weight.
Based on the above two points, eating meat to lose weight is very popular, but this method also has many disadvantages:
(1) Meat is not only rich in protein, but also contains a lot of fat. Even lean meat has a high fat content, but it is not obvious. So when you eat meat, you also eat a lot of fat.
(2) During the metabolic process in protein, some nitrogen-containing wastes will be excreted through the kidneys and urine, thus increasing the burden on the kidneys.
(3) If protein decomposes, it will increase the risk of cardiovascular diseases, diabetic complications and osteoporosis, increase the burden on the liver and kidneys, and make the mouth, breath and urine smell bad.
2, do not eat staple food to lose weight
(1) If you don't eat the staple food, you will find it unbearable, and you will not be satisfied physically and psychologically, especially if you overeat at once, so your efforts to lose weight will be in vain.
(2) The brain can't get enough blood sugar supply, which affects memory and learning ability, and it is easy to get tired and have no spirit.
(3) If you don't eat staple food, you will often use other foods instead, which will lead to excessive intake of protein and fat, increase the risk of cardiovascular disease, hyperuricemia, gout, osteoporosis and diabetes, increase the burden on the kidneys and promote calcium loss.
(4) If you don't eat staple food, you will eat few other foods, which will not only lead to unbearable hunger, but also lead to insufficient intake of protein, vitamins and minerals, which will affect your health and even lead to menstrual disorder and even amenorrhea.
So not eating staple food to lose weight is not good for your health at all.
3. L-carnitine diet
L-carnitine is a compound in the body, which is common in animals. The human body can synthesize itself, and all kinds of red meat in daily diet are also included.
The main function of L-carnitine is to transport fat, send fatty acids to the mitochondria of cells, where they are oxidized to generate energy, and then L-carnitine comes out of the mitochondria and transports the next batch of fatty acids again.
Under the general activity, the carnitine we get from food plus our own synthesis is enough, and there is no need for additional supplement at all.
In addition, fat metabolism requires a lot of enzymes. If the amount of enzyme is insufficient, no amount of L-carnitine can accelerate the decomposition of fat.
Fat consumption will increase only if the amount of exercise is greatly increased. At this time, more L-carnitine may be needed to transport fatty acids to mitochondria, and there may be insufficient L-carnitine. L-carnitine can be properly supplemented at this time.
Through the above analysis, do you dare to use these methods to lose weight? In fact, the basic principle of scientific weight loss is to ensure that energy intake is less than energy consumption. Let me introduce several small ways to control energy intake, so you might as well try them.
(1) Combination of thickness and staple food, with some coarse grains, miscellaneous grains, potatoes and miscellaneous beans instead of rice and steamed bread.
(2) Eat light and greasy vegetables.
(3) Eat some fruit or drink some milk before meals.
(4) Develop good eating habits and slow down eating.
(5) Minimize eating out.
2. Massage 3 acupoints to lose weight
I believe everyone knows that gaining weight is due to the intake of calories-basic metabolic calories-exercise digestion calories 0. Under the premise of constant food intake, increasing the consumption of basal metabolic calories is helpful to lose weight. Stimulating the three acupoints of Chengjiang, Cunzhu and Shenshu can increase the basal metabolic heat, so it can also lose weight.
(1) Chengjiang point
Located in the middle depression of face, chin and labial groove. Chengjiang point is the meeting of foot Yangming. Pressing this point for a long time can control the secretion of hormones, eliminate stagnant water in body parts above the chest and maintain skin tension.
Pressing method: Gently press this point with your thumb once a second, 20 times in total.
(2) Save bamboo.
Located on both sides of the brow of the face, the inner edge of the eyebrow is sunken. Pressing this acupoint can relieve headache and eliminate facial edema.
Pressing method: press the thumb against the temple, press the bamboo points on both sides with the index finger and gently rotate, once every 8 times, and repeat for 8 times.
(3) Shenshu point
Located below the spinous process of the second lumbar vertebra, at the width of the left and right fingers. Massage this acupoint helps to maintain the health of the kidneys, help regulate metabolism, and quickly discharge excess water from the body.
Pressing method: gently press the acupoints with the knuckles once a second, rest every 3~5 times 10 second, and repeat for three times.