Eating ‘Boiled Vegetables’ Every Day But Still Not Losing Weight? The Problem Lies Here...
Fat is pure fat, and fat has the highest calorie content.1 gram of fat can produce 9,000 calories of energy.It is 2.25 times the energy of carbohydrates (1 gram of carbohydrates produces 4,000 calories, and 1 gram of protein also produces 4,000 calories).
Therefore, to reduce energy intake, many people eat boiled vegetables during weight loss, that is, without any added edible oil, and cooked directly by boiling.
A few days ago, I met a weight loss client.
She asked me if I could eat meat during weight loss, and emphasized that it was not added with oil, just boiled in water.
Of course, you can eat meat during weight loss, and you must eat meat.
Animal-based foods are the best source of high-quality protein.Even legumes and their products belong to high-quality protein, but they are still far inferior to animal-based foods.
On the one hand, during weight loss, due to the reduction in food intake, it is easy to cause protein intake deficiency;
On the other hand, during weight loss, to avoid muscle loss, it is necessary to increase protein intake.
So, if you don't eat meat, how can you supplement enough protein!
However, she later sent me a photo, which was a roll of fatty beef, and it was visibly white and greasy. 100 grams of fatty beef contains about 20 grams of fat.
And 100 grams of lean beef contains only 2.3 grams of fat.
That is, eating 100 grams of fatty beef compared to eating 100 grams of lean beef, you will
consume 17.7 grams more fatwhich adds about 160 calories, and almost all of them are saturated fats.Dietary advice:
Replace fatty beef with lean beef or chicken breast, and you can add a small amount of olive oil or flaxseed oil to flavor it, to supplement beneficial unsaturated fatty acids for the human body.
You can consume fat during weight loss!
Just make sure to reduce the intake of saturated fat and increase the intake of unsaturated fat.
During weight loss, fat provides 20%-30% of the total energy.
For example, a woman who needs 1400 calories per day during weight loss, the energy provided by fat is 280-420 calories, which is equivalent to 31-47 grams of fat.
These fats mainly come from edible oils and animal-based foods.
1. Control the amount of edible oil to 10-20 grams, and choose
high-quality vegetable oils, such as olive oil, flaxseed oilflaxseed oil is better, can supplement essential fatty acids, which is a type of fat that the human body cannot synthesize and must be supplemented from food.2. 'Cold' fatty beef, chicken skin, duck skin, and other high-saturated fat foods
to banishThese foods have a high calorie content and almost all of them come from saturated fats.3. It is recommended to choose
fish, shrimp, lean meatin order, aquatic products (such as fish and shrimp) are better than poultry (such as chicken breast, deboned chicken legs and duck legs), poultry is better than meat (lean pork, beef, and lamb).You can completely eat meat during weight loss, and you can completely consume fats, as long as you make reasonable choices, which will make it easier to satisfy your cravings and more easily stick to it, and the weight loss will naturally occur.
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