Article 19: Dietary Weight Loss Tips: Food Selection Tricks and How to Eat Your Way to a Slimmer Figure

VI. Dietary Weight Loss Tips

Tips for choosing food to lose weight

Remember the dietary principles: one high and two low are fundamental.

The so-called "one high and two low" refers to high protein, low sugar, and low fat.

Protein is the material basis for human growth and development, and it is also the necessary raw material for muscle growth, the enemy of fat. It is important to ensure adequate intake of protein in your daily diet.

The best results are achieved when animal protein (meat, fish, dairy products) is consumed in combination with plant protein (tofu, soybeans, etc.).

On the other hand, excessive intake of sugary and fatty foods can lead to the accumulation of body fat, so you'll have to control your intake if you want to lose weight.

In addition, it is essential to supplement with vitamins and minerals in a timely manner to promote metabolism.

The following are all excellent foods that conform to the "one high, two low" dietary principle.

Meat and eggs

Chicken breast is the meat with the lowest fat content.

Pork is also a good choice, because the abundant B vitamins in pork can effectively convert carbohydrates into energy and promote the metabolism of protein.

There's no need to avoid poultry and eggs, especially boiled eggs which are very low in calories.

Soy products

As a representative of plant-based protein, soy products are an essential food choice during weight loss.

Soy products are rich in dietary fiber.

Seafood

Given the same protein content, seafood has less fat than meat.

Especially blue fish like sardines are rich in vitamin D.

Vitamin D can promote the absorption of calcium from food by the body and replenish the body's calcium needs during exercise.

In addition, squid is a truly low-sugar, low-fat food, and it is not easily digested, making it highly effective at consuming energy in the body, thus making it a top choice among weight-loss foods.

dairy products

Some people consider milk, cheese, and other foods to be the enemy of weight loss and avoid them at all costs.

In fact, these dairy products are rich in both protein and calcium, making them essential components of our diet.

It's best to develop the habit of adding a glass of milk to your breakfast every day.

In addition, the protein in yogurt is more easily absorbed by the human body than that in milk due to the action of lactic acid bacteria. Moreover, yogurt also helps to remove "waste" from the body.

So if you see low-sugar, low-fat yogurt, you might as well drink more of it.

Do spicy foods help with weight loss?

Eating some spicy or curry-flavored foods in moderation can raise body temperature, accelerate metabolism, and cause some heat to dissipate.

Spicy seasonings such as chili peppers and red ginger can stimulate the gastric mucosa, increase blood flow, activate intestinal peristalsis, and promote digestion and absorption.

In addition, garlic contains components that activate vitamin B.

Therefore, eating some spicy food in moderation before exercise can indeed help with weight loss.

However, be careful not to consume too much, otherwise it may damage the stomach and intestinal walls.

How to eat your way to a slimmer figure?

Many people believe that the only way to lose weight is to eat less.

This is actually a misunderstanding.

Some women eat very little for breakfast, not at all, and also eat little staple food for lunch. For dinner, they eat only vegetables and fruits and no grains.

As a result, instead of losing weight, I became even fatter than before. At the same time, dieting caused many illnesses, weakened my immune system, and made me less resistant to disease.

It is clear that dieting is not a good way to lose weight.

Human physiology dictates that the human body has the function of absorbing and storing fat. When people's absorption of nutrients is lower than normal for a long period of time, the human body will naturally strengthen its function of absorbing and storing fat. This is what is usually called overabsorption, and it is also a human instinctive reaction.

Therefore, the only way to lose weight is to adjust your diet and exercise.

Fat is the main cause of obesity, but whether or not one is obese does not depend entirely on the amount of fat consumed, but on whether fat can be broken down into water, carbon dioxide and fatty acids in a timely manner and excreted with feces.

Therefore, one must be particular about what one eats; a scientific diet can help one achieve a slim figure.

Specifically, the meal can be arranged as follows:

(1) Ensure a certain proportion of cereal foods in your diet.

The intake of cereal foods is inversely proportional to the incidence of modern diseases such as obesity and high blood pressure. This is because cereal foods contain a lot of starch, which can increase satiety and slow down the speed at which food enters the stomach and intestines. Therefore, it can control excessive calorie intake and prevent the accumulation of fat in the body, thereby achieving the effect of weight loss.

(2) Eat less sugar.

Excessive sugar intake, exceeding the body's needs, will be converted into fat and stored in the body. Of course, you should not replace meals with fruit, because fruit contains a lot of monosaccharides, which are easily absorbed by the body and converted into fat.

(3) Eat a moderate amount of nuts regularly, such as walnuts and peanuts.

These foods are not only rich in protein and unsaturated fatty acids, but also contain linoleic acid and linolenic acid, which can inhibit the body's direct absorption of fat.

(4) Eat lean meat.

Meat molecules are large and stay in the stomach for a long time, making it harder to feel hungry. In addition, meat contains a lot of protein, which can accelerate the burning of body fat and thus help with weight loss.

(5) Eat three meals a day at regular times and in fixed quantities, especially breakfast.

People who eat breakfast every day are less likely to feel hungry and are less likely to overeat at lunchtime.

(6) Eat slowly and take small bites.

Studies have found that it takes more than 20 minutes for the central nervous system to generate the feeling of "fullness" during a meal. If you eat too quickly, you will have already eaten too much food by the time the central nervous system sends a signal to stop eating.

(7) Eat low-calorie foods.

Avoid fried foods, desserts, and beverages; replace French fries and chocolate with fruits and vegetables.

High-calorie foods are easily converted into fat and stored in the body, causing weight gain.

(8) Drink less soup.

Soup contains abundant fat, amino acids, and starches, which are excreted into the small intestine within 30 minutes of consumption and are easily digested and absorbed. Therefore, drinking too much soup can easily lead to weight gain.

(9) Eat separately.

Meat should be eaten separately from staple foods. That is, when eating high-protein and high-fat foods, starchy foods should not be eaten, because when these three types of substances are eaten at the same time, protein and lipids are easily converted into fat in the body.

(10) Eat less hot food.

Food at higher temperatures can cause blood vessels in the intestinal wall to dilate, increase the secretion of digestive glands, promote the digestion and absorption process, and lead to weight gain.

(11) Drink a glass of water every two hours.

Water can reduce appetite and also help prevent eating before bed.

(12) Keep your mouth shut.

Don't "casually" put food in your mouth while cooking or cleaning.

(13) Brush your teeth regularly.

Brushing your teeth promptly after meals can remind you that you've finished eating and prevent you from continuing to eat.

(14) Keep a food diary at all times.

I suggest you keep a weekly food diary, listing the types and quantities of food you eat each day, and ideally, also noting the time and place.

A week later, you may find that you have unknowingly eaten a lot of unnecessary food, which will make you gain weight quietly.