If you want to lose weight, the most important thing is to let the body consume less calories than it consumes, forming a calorie gap. In general, the calorie gap of 10-20% is most suitable for weight loss. If the calorie gap is too small, the weight loss effect is not obvious. If the calorie gap is too large, the body will go hungry, and it is easier to break down muscles, which is also not conducive to weight loss. Secondly, through proper exercise, increase calorie consumption and lose excess fat.
Adjusting diet structure is the first step to lose weight. Reducing the intake of staple food, increasing the intake of protein and regulating the intake of fat are the basic principles that all kinds of diet methods suitable for losing weight should follow. Common diet methods suitable for weight loss include low-carbon and high-protein diet, mild fasting, eight-hour fasting, ketogenic diet and so on.
All kinds of weight loss methods should follow the basic principle that calorie intake is lower than calorie consumption.
The main cause of obesity is excessive body fat. Excess fat in the body mainly comes from excess glucose stored in fat cells, and some excess fat is directly taken from food. Excess glucose in the body mainly comes from carbohydrates in food, and the main source of carbohydrates is staple food. In other words, the main reason for obesity is eating too much staple food, not eating too much meat or fat. Of course, if you eat too much fat for a long time, it will also lead to obesity, but few people will eat too much fat for a long time.
The main source of carbohydrates is staple food, and vegetables, meat, fruits, dried fruits and other foods also contain a small amount of carbohydrates.
Carbohydrate is very important to the body and is one of the essential nutrients for the human body. Long-term low-carbon water diet will lead to hypoglycemia, fatigue, emotional impact, brain retardation, memory loss and other problems. During weight loss, you also need to eat carbohydrates properly.
Generally, carbohydrate calorie intake accounts for about 50% of total calories, protein calorie accounts for about 35%, and fat calorie accounts for about 15%. During weight loss, taking a low-carbon and high-protein diet as an example, the calorie intake of carbohydrates can be reduced to about 35% of the total calories, protein calories account for about 50%, and fat calories account for about 65,438+05% or slightly lower.
When choosing staple food, you can choose staple food with low glycemic index and low glycemic load. The staple foods that meet these two conditions are mainly coarse grains, whole wheat flour and other staple foods. GI index greater than 70 is high GI food, and less than 55 is low GI food; A GL index higher than 20 is a high GL food, and a GL index lower than 10 is a low GL food. Oats, corn and sweet potatoes are all staple foods suitable for eating during weight loss, but the intake should also be controlled.
The calorie distribution of three meals should also be reasonable, which can be distributed according to 442, 343 or similar proportions. Have a full breakfast, 80% full lunch and 60% or 70% full dinner. If you feel hungry, eat more vegetables, beans and bean products, and eat more meat, eggs and milk appropriately. You should also eat the right amount of fruit during weight loss.
If you don't eat staple food for dinner, you will be hungry for a long time. On the contrary, your body will try to reduce the calories it consumes and store more fat. Once you return to a normal diet, you will store more fat, heavier than before. Long-term dieting can also lead to a decline in basal metabolism. After losing weight to a certain extent, it will not continue to decline, and it is easy to encounter a fat-reducing platform.
It is best to calculate the calorie intake of various foods during weight loss. If it's too much trouble, you can simply estimate the calories of various foods, such as recording the calories of food you eat every day with Mint Health APP. The simplest way is to reduce the amount of staple food by 10-20%, at most by a third to a quarter. At the same time, eat more vegetables, meat, eggs and milk, and eat fruits in moderation. If you eat too much fruit before, you should reduce it appropriately. Apples, tomatoes and guava are suitable fruits to eat during weight loss.
In short, you can't eat too little during weight loss, otherwise it will not only affect your health, but also can't really achieve the best weight loss effect. In addition to diet, we should do equipment exercise and moderate-intensity aerobic exercise to increase calorie consumption, so as to lose weight healthily, develop good exercise and sleep habits, really lose weight effectively, and finally have a good figure.