Previously on the Internet there was a “Lazy People’s Strongest Weight Loss Method” proposed by an American nutritionist. If you look at the rules and tips carefully, they are all inseparable from the small details of daily life, especially in terms of We invited nutritionist Wei Jialian (Karen) to take them apart one by one.
It is said that losing weight is a lifelong career, especially as we get older and our metabolism gradually slows down, as long as we relax a little with diet or exercise, we will gradually gain weight unconsciously. In fact, paying attention to small details in terms of diet can also reduce fat absorption and avoid the fatigue of gaining weight.
70% full “nourishing” appetite.
It is said that you should eat seventy percent full when you eat, because your appetite can be slowly “strengthened”. Karen said, “If you keep 70 percent full for each meal, your stomach can slowly adjust and gradually reduce your overall food intake. Even when you eat a large meal, you’ll feel fuller more easily.” She recalled eating slowly every time you eat a regular meal Chewing carefully, it is recommended that you take at least 15 to 20 minutes to eat, so that the brain has enough time to receive the message of fullness.
Diet order is also key. Drinking low-fat soup before meals is said to naturally reduce food intake. Karen thinks this is correct, but she recommends eating vegetables first, because the high fiber content will make you feel fuller, and then eat meat. The proportion of grains and grains will be relatively small, and the overall food intake will naturally reduced.
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Eat your greens first
According to the latest dietary guidelines from the United States Department of Agriculture (USDA), fruits and vegetables should make up about half of every meal. Mainly dark green and green leafy vegetables, or vegetables of different colors, such as tomatoes, carrots, pumpkins, etc., can be mixed and matched by yourself. “Vegetables with a high starch content, such as potatoes, corn, beans, etc., can basically be classified as five grains. Just as curry rice is popular with potatoes, don’t count it as fruits and vegetables.”
In recent years, the popular two-course meal and three-course meal, although there are vegetable choices, but Karen pointed out that this is definitely not a wise choice. “Two dishes of rice generally have too much juice and oil, so be careful when ordering. Even though some are labeled ‘stir-fried,’ they can use a lot of oil and salt for seasoning.”
It is advisable to consume the whole fruit or with the peel to absorb richer fibers. The popular avocado is rich in vitamin E and has antioxidant properties, but it should be noted that it has a high fat content. It is recommended to limit your consumption to half an avocado during the day. She recalled, “Try to cut down on your fruit juice intake, because the fiber will be destroyed in the manufacturing process, and the amount of whole fruit is higher, which will increase your calorie intake.”
Avoid fatty soups
As for soups, you should also pay attention to them, especially stewed soups and pork bone soups. “You can think of your stomach as a sponge. Drinking a higher-fat soup, especially when you’re on an empty stomach, will absorb the oil faster.” Just like pork bone soup ramen, an entire bowl can reach 800 to 900 calories, Oil servings amount to 5-6 tablespoons, which is amazing.
If you’re afraid of overeating during the holidays, Karen suggests eating something to fill your stomach before attending the party, such as boiled greens, cherry tomatoes, okra, and other greens, so your body can send a message that you’re half full. and when you go out to eat it will be easier to control your food intake. She highly recommends the okra, which can be spiced up with a half teaspoon of wasabi and a teaspoon of low-sodium soy sauce.
Ditch the refined starch
Starch is one of the essential elements of any meal, but eat wisely. Starchy foods that have gone through the most processing are refined starches, such as white bread, udon, etc., should be eaten as little as possible. “Refined starch will be absorbed faster when it enters the human digestive system, causing blood sugar to rise and fall sharply and hasten hunger.”
Karen bluntly said that it’s hard to avoid refined starches when dining out, but you can start with portion control. On a daily basis, no more than one bowl for women and no more than one and a half bowls for men. She suggested prioritizing whole-grain starches, such as whole-wheat pasta, whole-wheat bread (indicating that mostly whole-wheat flour is made), oatmeal, brown rice, or ten-grain rice.
For example, there are usually several types of breakfast noodles, such as doll noodles, silver needle noodles, rice noodles, rice noodles, etc. noodles, rice noodles or macaroni noodles. “The stomach has been hungry all night. The first meal should not be too fat to avoid special absorption. Usually the stomach absorbs about 70% to 80% of the food, and it will absorb more when you are hungry.”
Drink plenty of water to reduce edema
It is said that we drink a lot of water every day, Karen pointed out that 6 to 8 glasses of water a day is enough, if it is a cup of strong tea, it can be converted into half a glass of water. Even the bottled sugar-free teas that have become popular in recent years, such as jasmine tea, are equal to the same amount of water.
As for drinking too much water will cause edema, that’s a mistake. “Drinking enough water is good for your health. It reduces constipation. It can increase the feeling of fullness during meals and meals. It can also dilute excess salt in the body and prevent edema.”
Hong Kong people love milk tea and coffee. Karen mentions that milk tea is high in saturated fat. If you’re used to drinking a cup every morning to refresh your mind, you can start by reducing the amount you drink, such as changing from a cup to half a cup, or make it yourself with skim milk. You can also dip it. “Hong Kong-style coffee and milky tea are similar. For example, a cup of breakfast and afternoon tea each contain about 400 calories, which is equivalent to a bowl and a half of rice. It’s amazing.”
Pay attention to the amount of sugar substitutes
In order to reduce the absorption of sugar, many people choose to use sugar substitutes. Modern sugars are mainly divided into two categories, artificial sugar substitutes and natural sugar substitutes. “Artificial sugar substitutes, such as aspartame, are not recommended for overeating. They are always artificial chemicals. It is not yet known whether they will pose a health risk.” The second is natural sugar substitutes, stevia, mogrosin and xylitol, maltitol, etc., have the characteristics of low calorie content and do not affect the body’s insulin and blood sugar levels. Remember that natural sugar substitutes are much sweeter than regular sugar, so be careful when using them.
Karen reminded us to pay attention to the consumption of sugar substitutes, it is recommended not to exceed two sachets a day, about two teaspoons. In addition to using sugar substitutes directly, there are also many drinks on the market that use sugar substitutes, such as zero-calorie cola and zero-calorie energy drinks, so you don’t eat too much without knowing it. “Some people eat too many sugar substitutes, the body may not be able to handle it, and some will cause gastrointestinal discomfort, flatulence, diarrhea and other symptoms.”
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Reporter: Liu Miaoxian
