1, dietary principles to prevent obesity
1. properly control food intake
The best way to prevent obesity is to eat moderately and reduce the intake of staple food and sugary food. In particular, some high-calorie foods containing too much fat, such as peanuts, walnuts, sesame seeds, various vegetable oils, animal oils, cream, fried products, cakes, etc., must be controlled when eating.
Control the eating speed
Eating too fast is also a cause of getting fat. Slow down the eating speed, chew fully before eating, taste carefully, and chew more than 30 times per bite. The longer the chewing time, the higher the energy consumption after meals. Take more time to eat slowly. If the meal time is less than 20 minutes, the brain will not signal satiety.
3. Eat less dinner and don't eat supper.
As the saying goes, "Breakfast should be full, lunch should be good, and dinner should be less", among which "dinner should be less" is particularly important for losing weight and preventing obesity. If you have a full dinner or eat supper at night, the energy converted from food can't be completely consumed, and it will be stored in subcutaneous fat in the body, which will lead to obesity.
4. Food should not be too delicate.
Because the food is too fine, there must be little cellulose, and it is not easy to feel full after eating, which often leads to overeating.
5. Change the habit of eating snacks
Candy, chocolate, peanuts, melon seeds, butter cookies and other rich snacks should be banned. However, some sour snacks, such as plums, carambola, bayberry, dried apricots, etc. Eating in moderation between meals helps to lose weight. Eating snacks will not be more than dinner, but it will be easier to gain weight. For example, if you watch TV while eating peanuts, two handfuls of peanuts have 805 kilocalories, which is almost equal to three bowls of rice. Therefore, if you want to lose weight and prevent obesity, you must have the perseverance to resist the temptation of food.
2. Dietary principles of obese patients
Controlling energy intake and increasing energy consumption are the basic methods to treat obesity. It takes a lot of perseverance to completely transform the original living habits and eating habits, otherwise it is difficult to achieve the effect of losing weight.
1. Eat less high-calorie food.
Nutrients that produce calories refer to carbohydrates, fats and protein, among which fat produces the highest calories, and 1g fat can produce 9 kilocalories. Carbohydrate is the main thermogenic nutrient in China. Of course, with the improvement of living standards, the intake of fat is also increasing. In terms of total calories, foods with low calories, high protein and low carbohydrate are suitable for obese patients. Insist on eating less lard, fat, peanuts, sweet potatoes, candy, cakes, alcohol and fried foods with high calorie, fat and sugar. You should also control the amount of oil used when cooking. We use less than 20 grams of oil every day and eat less animal oil.
2. Strictly control the amount of staple food and non-staple food for three meals a day.
The amount of staple food (cereal) should be controlled at 1.5 ~ 2 for breakfast, 1.5 ~ 2 for lunch and 1.5 ~ 2 for dinner according to the degree of obesity and physical exertion. The amount of non-staple food (mainly vegetables) should be controlled at1.5 ~ 2kg per day. Not only the daily diet should be controlled, but also the festival feast should be strictly controlled.
3. Regularly quantify three meals a day
Obese people often have an appetite for overeating. To prevent overeating, you can't eat as soon as you feel hungry, but eat when you are full. Regular and quantitative eating and self-control are effective ways to prevent overeating. The ration of each meal depends on the degree of personal obesity, and once it is determined, it must be strictly implemented.
4. Ensure adequate intake of protein.
Obese people use dieting to lose weight, forcing the body to consume as much fat as possible. At the same time, the body's functional organization and reserve protein will also be consumed. If you don't pay attention to the adequate supply of protein in your diet, your body's resistance will drop and you will get sick easily. Therefore, it is necessary to improve the quality and quantity of protein during the period of losing weight, among which high-quality protein accounts for 1/2. We should choose meat with low fat content, such as rabbit meat, fish meat, poultry meat and appropriate amount of lean pork, beef and mutton, and eat more soy products. The optimum supply is per kg body weight 1 g protein per day.
5. Ensure sufficient vegetables and fruits.
Vegetables and fruits are low in calories and are ideal food for obese people. Especially fresh vegetables and fruits are not only low in calories, but also rich in vitamins and cellulose, which is very beneficial to obese people.
6. Eat food that feels full.
Some foods, such as agar and konjac, contain a lot of water, but they do not produce heat or have low calories, which can give people a feeling of fullness and are especially suitable for obese people.
7. Eat some foods that can lose weight.
Winter melon tastes sweet and cool, contains no fat and has extremely low sodium content. It is a good product for losing weight, and it is also a good medicine for relieving swelling and relieving summer heat. Soup should always be cooked as a dish. Cooked and eaten cold, the weight loss effect is better.
Cucumber, sweet in taste and cold in nature, can relieve summer heat, quench thirst and induce diuresis. In recent years, it has been found that cucumber contains malonic acid, which can inhibit the transformation from sugar to fat. It is suitable for obese people or people with obesity tendency to eat regularly, and has the functions of losing weight and preventing coronary heart disease. It can be eaten raw, boiled in soup or cold.
Radish, sweet and cool in nature, has the effects of removing annoyance, breaking qi, resolving phlegm and relieving cough. Choline-containing substances can reduce blood lipid and blood pressure, which is beneficial to weight loss.
Bean sprouts are sweet and cool, and contain more plant protein and vitamins. They are often cooked and eaten as soup, which helps to eliminate boredom, promote diuresis and reduce blood fat.
Tea contains theophylline, tannic acid, vitamin C, fluorine and other substances. Has effects in refreshing, strengthening heart, promoting diuresis, relieving restlessness, and reducing blood lipid. Drinking tea often, especially strong tea, is better for fatigue and weight loss.
Lotus leaf is sweet, slightly bitter and flat. It is not only a good product for clearing away heat and relieving summer heat, but also can lose weight by drinking it regularly. Replacing tea with fresh lotus leaf 1 ~ 2 Liang (dry product 0.5 Liang) every day for three months can obviously reduce weight.
Hawthorn, sweet and sour, slightly warm, rich in calcium, vitamin C, citric acid and so on. Has the effects of promoting digestion, reducing blood lipid, and preventing and treating arteriosclerosis. Making tea often instead of drinking tea helps to lose weight.
Corn is rich in calcium, selenium, lecithin and vitamin E, which can reduce serum cholesterol.
Oats are rich in linoleic acid and saponin, which can reduce serum total cholesterol, triglyceride and β -lipoprotein In particular, its rich dietary fiber is an important substance for lowering cholesterol.
3. Obesity-prone habits
Fattening habit 1: hormone
Control hunger. Scientists pointed out that there is a leptin in human body, also known as anti-obesity factor, which is the main hormone to reduce hunger, and it controls our food preference. People who lack leptin like everything and eat a lot, so they finally become super fat.
Fat habit 2: I can't help eating something before going to bed.
Many girls will control their appetite by brushing their teeth in advance before going to bed, but there are still many girls who can't control their appetite even if they brush their teeth. Maybe it's not a lot of supper, maybe it's just a small cake, a small biscuit and a small nut. These foods, which seem to you to have little calories and food intake, will make you fall into the trap of getting fat. Stop eating 2-3 hours before going to bed, which can not only prevent obesity, but also protect the stomach. But if you are really hungry, you can eat some low-calorie fruits, but not too much.
Fattening habit 3: the scavenger who cooks leftovers
Slim girls can always control their food intake accurately, and it is appropriate to eat full. She holds it well. Even if you can't finish eating the food on the table, you won't try to stuff it into your stomach. If you are the kind of food that you can't bear to leave, you should consider your food intake before ordering, and don't order too many dishes. Because the human body feels full in 6-7 minutes, the stomach has reached 9- 10 minutes, but it takes some time for the brain to receive the satiety information from the stomach. Therefore, it is completely possible to eat a meal until it is 7 minutes full. If you want to be a garbage collector regardless of your calories, then you will definitely gain weight next.
Fattening habit 4: Sit still.
Girls who know how to keep fit always like to find something to do for themselves, such as serving tea, taking a walk outside the office, or going to the bathroom. Although these little moves can't consume any calories in your eyes, getting up and exercising, dredging meridians and accelerating blood circulation are still very beneficial to lose weight. Keeping a posture for a long time will not only block blood circulation, but also cause local edema, which is the most likely detail to cause obesity.
Fattening habit 5: lack of sleep
Obesity is the most likely. People who sleep less than 4 hours a day are 73% more likely to be obese than those who sleep normally. Studies have shown that people who lack sleep have higher levels of factors that promote appetite.