Eat a Fat-Reducing Diet This Way, Stick to It for 5 Weeks, and You Can Lose 10 Pounds!
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During weight loss, did you eat incorrectly?Choosing the right ingredients and controlling calorie intake will make weight loss more efficient and increase the rate of weight loss.
When the body's heat output is less than heat intake, the figure will gradually become fat. When the heat output is greater than heat intake, you will gradually lose weight. This is a simple calorie balance law.
However, if you excessively reduce calorie intake, the body will always feel hungry, and in the long run, you will become malnourished, lacking enough energy to operate and metabolize, and the body will enter a protective mechanism, trying to save calories and hoard fat to resist ‘starvation’.
For physical health, to avoid reducing metabolism, and to lose weight without rebounding, we need to reasonably control calorie intake, which should not be lower than the basic metabolic requirement (1200-1500 calories) to increase physical activity metabolism, promote fat breakdown, and reduce muscle loss.
Therefore, slimming meals should follow these principles to help you eat correctly and quickly lose weight.
1. Drink a large glass of water before meals
Before meals, the body is most hungry. Eating is prone to overeating due to hunger. Drinking a large glass of water before meals helps replenish the body's moisture and promotes gut health.
Water has no calories, but it can reduce your hunger and appetite and increase the fullness of the stomach, so you will reduce the amount of food you eat when eating.
2. Put meat and staple foods at the end of the meal
During weight loss, don’t only eat vegetables and fruits without enough carbohydrates and protein. If the body becomes malnourished, muscle loss will also occur, and you will become a fat-prone body. We just need to adjust the order of eating to balance the diet while controlling calorie intake.
When you see delicious fried foods during the main meal, don’t eat them immediately. First eat some high-fiber, low-calorie vegetables, so you can reduce the intake of high-calorie foods and reduce the intake of staple foods.
Eating two or three mouthfuls of vegetables can reduce two or three mouthfuls of meat, and a meal will achieve a combination of meat and vegetables without consciously restricting food, and the calorie intake will be controlled without knowing it.
3. Choose high-quality protein
During weight loss, don’t ignore the intake of protein foods. Protein is a large molecule substance that takes a longer time for the body to digest and is less likely to be converted into fat, which helps to increase the body’s metabolism and promote muscle repair and growth. When you increase protein intake, the feeling of fullness will last longer, so you will not always be hungry and want to eat other foods.
However, we need to choose high-quality protein, otherwise, calorie intake is likely to exceed the limit. For example, red-braised fish, fried meat dishes, protein nutrition will be damaged, and the food will absorb oil and increase calorie intake. We should choose low-fat, high-protein foods such as milk, chicken breast, eggs, and bean products, and choose steaming or boiling methods with low oil and salt to control calorie intake and supplement the body’s protein nutrition.
4. Vegetables should be diversified
In slimming meals, vegetables can be diversified, and at least three different vegetables should be chosen every day to supplement the body with various minerals, vitamins, and trace elements. Try different vegetables every day.
For example, today eat bok choy, blanched broccoli, and sliced tomatoes, and tomorrow eat cucumber, stir-fried shepherd's purse, and carrots cooked with chicken breast. This slimming meal will be more interesting, and you will not feel boring or tasteless, and it is easier to persevere.
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