Everyone's constitution is different, so the metabolism is not the same. Why do some people get fat when they drink water, but some people can't grow meat when they eat? It depends on metabolism. Healthy diet weight loss method can promote metabolism, then how healthy diet weight loss method? Let's listen to nutrition experts to tell you about the secret of healthy diet and weight loss!
The first secret: only 1600 calories a day
It's hundreds of calories less than most women take in a day, but it doesn't make you hungry. Nutrition experts say: you don't starve, and your body can function normally with less calories, especially if the calories come from nutritious food. Good health can support you to keep going after two weeks of weight loss.
The second secret: small amount and many meals - every 3 to 4 hours
Basically, this is the core principle of weight loss and the future. Nutrition experts warn that if you go out too long without eating, your blood sugar will drop and your body will need fuel. Then you will want to eat what you see and eat a lot. You need to continue to add energy and stability in order to survive the physical exercise. This plan can maintain your body's sufficient power with three meals and two snacks.
Third secret: eat at least 80 grams of protein a day
The basic principle is as follows: the more muscle you burn, the more calories you burn. You can lose weight even at rest. Protein maintains the activity of muscle production in the body, so it's more important when you reduce your calorie intake. Nutritional physiologists say that people who don't eat more protein in order to reduce their calorie intake lose about 3.2kg in a month, but 58% of them are muscle. At the same time, people who doubled their protein intake lost almost all of their weight, but only a third came from muscle.
Moreover, loss of muscle reduces metabolism. Most of the protein in women is usually eaten at dinner, but it can't be processed by the body at once. Nutrition experts suggest that 80 grams of protein should be distributed in the average intake in one day. You can choose from protein (11g for three proteins), chicken breast (19g for 85g), salmon (24g for 110g), quinoa (8g for each cup) and zero fat original Greek yogurt (18G for 17g).
The fourth secret: take 25g fiber every day
Fiber is the holy product of slimming. It can make you feel full and slow down the absorption of blood sugar, so you won't eat when your blood sugar is low. High fiber natural foods are usually low in calories, so you can eat full without breaking your calorie watch. Eat at least 25 grams per day, but spread it out over the course of the day (like protein). Then you need a glass of water so you don't have to worry about indigestion. Take 7g for breakfast, lunch and dinner respectively, and then take 2-3g for each snack. The best choices are raspberry (8g / cup), artichoke heart (7G / cup) and beans (15g / 4 cup). Fifth secret: reduce the added sugar
Saccharin not only has no calories, but also can make you addicted. There is evidence for it. According to a report published in the American Journal of clinical nutrition, the researchers asked subjects to drink a glass of fruit juice mixed with corn syrup, a carbohydrate that can quickly digest bad carbohydrates. Later they drank juice containing slowly digested corn starch, which tasted similar to the former. But a brain scan later found that there was a big difference between the two: juice mixed with fast digesting carbohydrates can affect areas of the brain related to addiction and reward, leading to lingering desire for sweets in the next few hours, experts said: but as soon as four days, you no longer want to eat sweets.
Although you know you should avoid dessert, you should also be careful about the invisible sugar in refined foods, some of which are not even sweet, such as spaghetti sauce or salad dressing. Carefully check whether there are ingredients ending with ose (such as maltose and glucose dextrose) and sucrose. It sounds very healthy. In fact, experts suggest that the best way is to eat only fruit, which is nutritious and rich in fiber.
Sixth secret: choose whole grains
Unlike refined cereals such as spaghetti and bagels, quinoa, barley and buckwheat contain satiated fiber and other excellent nutrients (such as protein, vitamin B and potassium). Eating whole grains also helps eliminate belly fat. People who eat more than three servings of whole grains a day and less refined grains have 10% less waist fat than others, according to a study by Duff University. This is another proof that you don't have to be afraid of carbohydrates. Seventh secret: stop drinking
Usually we don't object to moderate wine, after all, red wine is good for the heart. But during the two weeks of weight loss, please give up alcohol completely. Even women who drink just two small drinks a day on average eat 300 calories more, the study said, because drinking alcohol can crowd out other healthy foods. And people who swallow three slices of pizza a night know that alcohol can reduce all kinds of self-control. Drink more than 30 grams (about two glasses) of wine, and your body begins to form fat. So, at least now, reject all alcohol. Maybe you can have a good time just drinking bubble water.
Eighth secret: persevere
When you lose weight, you will be proud of your slim self and hope to keep it. Please find out the best way for you and persevere in the above seven points. Later, you will agree to take good care of yourself, which is not hard at all, but full of pleasure.
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