Eating thin: let’s eat healthily and lose weight together!

Regarding weight loss, "how to eat" is very important, and "eating thin" is one of the most important links in successful weight loss.

Are you always unsuccessful in losing weight? Follow these points and lose weight easily

　　The nutritional characteristics of food ingredients that are helpful for weight loss can be briefly summarised and include the following four:

　　Feature 1: Food is low in energy, high in nutrient density, and high in minerals and vitamins;

　　Feature 2: High water content, high dietary fibre content, low glycemic index (low GI);

　　Feature three: low fat content, mainly unsaturated fatty acids;

　　Feature 4: Low sodium content and little adverse effect on blood pressure.

　　After talking about the nutritional characteristics of weight loss ingredients, this article will share with you some tips on a healthy weight loss diet. Whether you are an office worker or not, you can easily get started.

Three principles to remember when choosing ingredients

　　Let me first provide you with a general suggestion——

　　Choose whole grains as staple food;

　　For protein, low-fat chicken, fish, shrimp, and soy products are preferred;

　　Drastically reduce red meat and avoid processed meat products;

　　A wide variety and quantity of vegetables, mainly dark and non-starchy;

　　Have an appropriate amount of fresh, whole fruit each day;

　　Low-fat dairy products are preferred, and whole milk, cheese, ice cream, etc. are only consumed occasionally;

　　Limit refined carbohydrates, added sugars and sugary drinks;

　　Avoid animal fats such as lard, butter, chicken fat, margarine, etc.;

　　Use non-tropical vegetable oils as cooking oil and strictly limit the amount used;

　　Control added sodium and keep daily sodium intake within 2,000 mg;

　　Avoid ultra-processed foods as much as possible.

　　In addition, chewing slowly + not being full + exercising reasonably are the recommended contents of almost all healthy eating patterns.

　　In fact, as long as we adjust the ingredients in our daily diet according to the above, our caloric intake throughout the day can be reduced by 300-500 calories. Even if we do not increase our activity level, as long as we establish the above-mentioned eating habits and do not stay up late, in one month, we can reduce Lose 3-5 pounds. If you add exercise, even if you just walk 15 minutes more every day, losing 4-6 pounds in a month is not a dream.

　　Principle 1 of food selection: Strictly low-fat

　　It can reduce 20-30 grams of dietary fat per day, which is 180-270 calories of energy intake. 20-30 grams of fat is equivalent to the amount of oil in 2-3 flat spoons of white porcelain spoons used for soup.

　　Of course, some friends may ask, so many? I usually can’t eat 5-6 tablespoons of oil! But the truth is that any canteen, takeaway, or restaurant food is a major fuel supplier! Just one portion of egg fried rice usually only requires 2 tablespoons of oil. What's more, all kinds of daily processed foods and snacks (including bread, snacks, three-in-one coffee, etc.) are high in fat. Therefore, what makes office workers crazy about gaining weight is often not staple food, but fat.

　　One day when I was eating in the cafeteria, the amount of oil in the shabu-shabu dishes was astonishing. A colleague of mine lost 1.5 pounds in a month after following my example of using hot water to cook vegetables. Her feedback was that not only was there less oil, but the dishes were also less salty and tasted much better.

Principle 2 of food selection: high dietary fibre

　　Whole grains and plenty of vegetables provide considerable dietary fibre. They increase satiety, delay hunger pangs, and help positively regulate our gut flora. The quality and balance of the bacterial flora are closely related to metabolism. People who have a large number of good bacteria in their intestines tend to be healthier and less obese.

　　Of course, you may ask: Is it okay for me to take probiotics and dietary fibre supplements? There is currently no strong evidence that dietary fibre in supplement form can perform the same function as natural dietary fibre. As for probiotic preparations, you first need to check whether they are the strains you need, and at the same time, check the amount of bacteria and whether they are strains that are easy to colonise. Finally, even if the first two are satisfied, you still have to be able to make these small bacteria willing and able to stay in the intestines for a long time. They also need food. If dietary fibre and carbohydrates are not provided to them, they can only be part-time workers and will not live long.

Principle 2 of food selection: high dietary fibre

Point three:

　　Choose non-starchy vegetables

　　Try to choose non-starchy vegetables. If you eat a lot of starchy vegetables such as potatoes, sweet potatoes, yams, lotus roots, and water chestnuts, your energy intake will definitely exceed a lot. In terms of carbohydrate content, 100 grams of potatoes and vegetables are exchanged for 25 grams of grain (all raw weight).

　　Point four:

　　Female friends should eat more tofu

　　No matter whether it is running on the ground or swimming in water, as long as it is pure lean (skin removed and fat removed), you can eat it as a substitute. However, I strongly urge everyone to increase the proportion of tofu in protein foods. Especially female friends. Not only does it help with weight loss, but it also helps with breast, uterus, ovary and skin health.

　　Friends who don’t like milk or have severe lactose intolerance can also choose sugar-free yogurt or sugar-free soy milk. One for breakfast and one in the afternoon before get off work (or half an hour before dinner). The latter can promptly increase the feeling of "having something in the belly" and avoid eating excessive amounts due to too long a time before lunch and being too hungry.

　　Point five:

　　Adjust eating order and speed

　　If you want to get hungry slower, it is strongly recommended to adjust the order of eating to: vegetables and meat first, and staple food last.

　　Chew slowly and fully extend your meal time to 20-30 minutes. You will find that you will feel full without eating much. The brain is amazing, and psychology often exerts an unexpected influence on the success or failure of a thing.

　　When it comes to weight loss, if you want to lose weight, all you need to do is be 70% full and work hard on your legs and feet. Don’t blindly follow the internet celebrity’s weight loss methods. The latter results in a weight loss-gain-weight loss-gain yo-yo effect that can wreak havoc on your metabolism.

　　It’s still the 12-word motto: eat well, exercise well, and sleep well. Text/Liu Suiqian (science popularizer, clinical nutritionist, member of the Chinese Nutrition Society)

　　Is the "16+8" weight loss method that makes people lose weight very quickly suitable for everyone?

　　Speaking of the most popular weight loss method at the moment, "16+8" definitely has its place. Many friends also feel that the effect is particularly obvious after trying it. Some people think that it is perfectly suitable for busy lazy people who do not like exercise and insist on it. Friends who can't diet are very friendly. Today, let’s talk about what the “16+8” weight loss method is, is it safe, and is it suitable for everyone?

What does "16+8" mean?

　　"16+8" is a kind of light fasting, which divides 24 hours a day into two parts: 16 hours and 8 hours.

　　Part One: 8-hour meal period, eat all the food for the day within 8 hours.

　　Part 2: 16-hour fasting period. Do not eat anything with calories within 16 hours, only drink water (including lemonade, black coffee, tea, etc.).

　　In this way, you can arrange your meal times according to your daily schedule.

　　For example, you can have the following time arrangements:

　　Suitable for office workers with a regular schedule: breakfast at 10:00, lunch at 12:00, and dinner at 16:00. Eat all three meals.

　　Suitable for people who get up early: breakfast at 7:00, lunch at 15:00, and no dinner.

　　Suitable for people who sleep in and eat late night snacks: lunch at 12:00 and dinner at 20:00 without breakfast.

　　Suitable for people who are busy at work and have many meetings: breakfast at 10:00, dinner at 18:00, no lunch.

　　"16+8" weight loss does not limit what to eat

　　The "16+8" weight loss method is an intermittent fasting model that utilises the body's biological clock and emphasises "limited time" (similar to not eating after noon in the monastic precepts).

　　The idea conveyed is that as long as you don’t eat too much, you can lose weight! You can eat whatever you want within a limited time. There is no need to be so reluctant and unhappy, and there is no need to strictly limit "what to eat." Of course, if you eat these four types of healthy foods during weight loss, you will not only double your weight loss effect, but also have more health benefits:

　　1. High-quality carbohydrates: sweet potatoes, corn, whole-wheat bread, oats (mainly coarse grains, including quinoa, brown rice, etc., you can eat buns, dumplings and other fine grains).

　　2. High-quality protein: eggs, low-fat milk, fish and shrimp, tofu, chicken and duck (mainly low-fat meat, including fish, shrimp, scallops, low-fat cheese, etc.).

　　3. Vegetables: broccoli, mushrooms, tomatoes, green leafy vegetables, and colourful peppers.

　　4. Fruits: apples, kiwis, blueberries, oranges, avocados.

What is the weight loss effect of "16+8"?

　　“Restricting meal times” is essentially caloric restriction. "16+8" can help you reduce your daily calorie intake by 20%. By accumulating in this way, you can theoretically lose about 1 pound a week, which is a safe and healthy weight loss rate.

　　On the basis of limiting time, if you choose to eat more of the above four types of healthy fat-reducing foods and eat less high-sugar, high-fat and high-calorie foods, the fat-reducing effect can be doubled; combined with exercise, the weight-loss efficiency can be more than tripled!

　　Who is suitable for the “16+8” weight loss method?

　　"16+8" not only loses weight and fat, but also increases metabolic rate, prevents type 2 diabetes and hyperlipidemia, arthritis, heart disease, and extends lifespan.

　　But it is not suitable for everyone, for example, it is not suitable for people who are prone to hypoglycemia. Here is a brief list to determine which category you belong to:

　　Suitable people

　　1. Love eating snacks, prone to overeating, and unable to control cravings.

　　2. It’s easy to get started when you first start losing weight.

　　3. Like to sleep in and have no time to have breakfast.

　　4. I like to freely arrange my meals within 8 hours according to my own schedule.

　　5. I am busy at work and have no time to cook.

　　6. No time to exercise.

　　7. I don’t want to plan recipes every day, I want to eat and drink more freely.

　　8. Have experienced failure to lose weight and gained weight back.

　　Not suitable for the crowd

　　1. Frequent headaches, fatigue and constipation.

　　2. Eating too much within the 8-hour eating window.

　　3. Suffering from certain special diseases or taking certain drugs.

　　4. People who are underweight lose weight excessively.

　　5. Pregnancy and lactation.

　　6. Fever, illness, surgery, etc.

　　7. Irregular menstruation.

　　8. Athletes.

　　9. Have a history of eating disorders.

　　10. There are problems such as depression and anxiety.

　　If you judge that the "16+8" light fasting diet is suitable for your own physique, then I hope you will start taking action with this touch and strength for life transformation.

It’s better to eat the right meat than to eat less meat! This is the right way to eat meat

　　Although you have to overcome your appetite to lose weight, you must consume meat. Animal foods such as fish, poultry, eggs and lean meat are an important part of a balanced diet. This type of food is rich in high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals, which are good for human health. However, some meats contain more saturated fatty acids and cholesterol, and excessive intake can increase the risk of obesity and cardiovascular disease.

　　Therefore, what kind of meat to eat and how to eat meat have become the key.

　　Which kind of meat is healthier to eat?

　　Different meats have different characteristics

　　Fish, poultry, eggs and livestock meat are all animal foods. Which kind of meat should we choose to eat in daily life? Let’s first take a look at the nutritional characteristics of these foods.

　　1. Livestock meat: contains vitamins and heme iron, but may increase the risk of obesity

　　Livestock meat generally refers to pork, beef, mutton, etc.

　　Livestock meat is rich in B vitamins and vitamin A, and is rich in heme iron that is highly absorbed and utilized. However, the fatty acid composition of livestock meat is mainly saturated fatty acids. Excessive intake of saturated fatty acids may increase the risk of obesity and cardiovascular disease. Risk of disease, etc.

　　2. Poultry: relatively low fat content

　　Poultry generally refers to chickens, ducks, geese, etc.

　　The fat content of poultry meat is lower than that of livestock meat, and the fatty acid composition is mainly monounsaturated fatty acid (oleic acid). Therefore, as long as you do not eat too much poultry meat, it generally will not increase the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.

　　3. Fish: rich in unsaturated fatty acids, which can prevent atherosclerosis

　　The fat content of fish such as croaker, hairtail, Spanish mackerel, crucian carp, carp, and cod is relatively lower than that of livestock and poultry meat.

　　Moreover, fish contains more n-3 series unsaturated fatty acids, such as DHA, which maintains the normal function of rhodopsin and promotes fetal brain development, and EPA, which prevents cardiovascular diseases such as atherosclerosis.

　　4. Eggs: rich in protein

　　Eggs such as eggs, duck eggs, goose eggs, quail eggs, pigeon eggs, etc. are rich in protein and are superior to other animal proteins. Moreover, the fat, vitamins and minerals contained in eggs are mainly concentrated in the yolk, so don’t throw away the yolk when eating eggs.

Sci Green

Eating thin: let’s eat healthily and lose weight together!