Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 16 Eating science is the first condition for weight loss (1)
The purpose of weight loss is to make oneself body light, healthy and beautiful.Therefore, a scientific diet is very important.You can't be full all day long, and you can't refuse to eat at the cost, otherwise, if you eat your body too much, where does beauty come from?According to the scientific and nutritious slimming diet theory, only by taking in the nutrients in the food reasonably and effectively can you eat charming youthful demeanor.

[-]. New concept of slimming diet
1. Balanced nutrition and healthy weight loss

After years of research by nutrition experts, a new concept of healthy diet is proposed: weight loss should start with balanced nutrition.When the nutrition in the body is balanced, the excess nutrients are consumed or excreted from the body, and the insufficient nutrients are supplemented in an appropriate amount every day, the obesity will disappear naturally, and the health of the body will be maintained.Achieved nutritional balance.Therefore, you need to pay more attention to all aspects of your daily diet, so that your daily food intake should be varied, balanced, and appropriate.

According to the recommendations of the food pyramid, the daily food intake should not exceed 25 grams of fats and oils, about 100-200 grams of fruits, about 400-500 grams of vegetables per day, about 300-500 grams of five grains, etc.The fat content and calories of various foods are "clearly marked".

2. Develop good eating habits

Experts pointed out that bad eating habits include: skipping breakfast, overeating snacks, and eating less vegetables and fruits.In addition, wolfing down meals and lack of exercise are also the main causes of obesity. Avoiding obesity cannot only be achieved by reducing the amount of food consumed, but requires a scientific diet. More importantly, developing scientific eating habits requires .

3. Desire to lose weight and be kind to fat

Many people who lose weight talk about the discoloration of "fat". It seems that as soon as they eat fat, they will immediately accumulate under their skin.For this reason, some merchants have launched various fat-free foods one after another, which has the meaning of protecting the concept of "you must lose fat when you lose weight".According to the latest foreign research, it is precisely these low-fat or fat-free foods that make people fatter.On the contrary, those who insist on eating natural unprocessed foods or oils can maintain their ideal body shape for a long time.

What is the reason?It turns out that natural oils and body fats contain a variety of special chemical substances. These compounds can improve the "temperature autoregulator" in the body, speed up the body's metabolism, and thus consume more energy. It can effectively prevent the accumulation of fat in the body, and those who eat food containing a small amount of natural fat have a slow metabolism. If the energy intake is not reduced accordingly, even though the food is a small amount of fat, they will all accumulate in the body, which will increase the body fat. weight.

In addition, there is another kind of lipid, that is, cholesterol. Although it is not as indispensable for weight loss as the special fatty acids mentioned above, if it is too low, it will seriously affect the health of the human body.

Two, the method of diet to lose weight
1. "Delicious and delicious" slimming and chic
.

Weight loss experts believe that, in addition to obesity caused by diseases and family heredity is difficult to change, obesity in general, especially obesity caused by overeating, can be regulated through a reasonable diet.However, what kind of diet is a reasonable diet in order to regulate your own weight?
(1) A balanced diet is the most important
Nutrition experts believe that dietary regulation of body weight is not often referred to as dieting, but through the reasonable deployment of various nutrients to obtain a balanced supply of nutrients, so as to achieve the goal of weight loss.The main nutrients that the human body needs on a daily basis are proteins, carbohydrates, fats, vitamins and minerals.Generally speaking, among the foods that provide the main nutrients needed by the human body for a day, cereals occupy the first place, vegetables and fruits occupy the second place, fish, poultry, meat, and eggs occupy the third place, and milk and beans occupy the fourth place , grease occupies the fifth place.In daily life, three meals a day can be prepared according to the principles of similar interchange and rich variety.To maintain a good figure, we must pay attention to reasonable nutritional supplements. In terms of protein, we must ensure that the daily supply accounts for 15% of the total food, carbohydrates account for about 50%-60%, and fat supply accounts for about 250%. -35%.But he also emphasized that this ratio of nutrient supply is not static. For example, for children, the amount of protein can be appropriately increased.A reasonable dietary structure should be mastered according to each person's age, sex, height, weight, labor intensity, and seasonal changes.

(2) Eat less and eat more to be slimmer
Medical scientists believe that eating less and more meals a day is more conducive to weight loss than eating more and less meals.Because skipping breakfast or dinner tends to increase the fasting time, once you eat, fat will accumulate in large quantities, and the risk of obesity is greater.Eating less and eating more is the opposite. It shortens the fasting time, which not only prevents fat accumulation, effectively loses weight, but also helps prevent diseases and health care, and improves human health.At present, eating less and eating more meals is the most popular new way to lose weight in foreign countries.

(3) Eating fruits and vegetables can help you lose weight
Vegetables and fruits are rich in vitamins, minerals and cellulose, and the vegetable protein or carbohydrates are not easily converted into fat.Dark-colored (such as red, green, and yellow) vegetables and fruits without sugar are especially effective for weight loss.Because they contain more nutrients, they contain the same calories as light-colored fruits and vegetables.

2. New concept of healthy weight loss
At present, obesity has become a global medical and social problem in the world. Medical experts and nutritionists in many countries are working hard to explore new ways to lose weight. The world's nutrition authority has proposed a new concept of health: balanced nutrition, healthy lose weight.

Why is obesity still undernourished?But it is true that many obese people are found to be undernourished in their bodies when they go to the hospital for examination.This is because some people are obese because they have bad eating habits and prefer high-fat and high-calorie foods, which makes some nutrients in the body too much, while some essential nutrients are absorbed too little.Too much nutrition will make the body fat, and too little essential nutrients will make the body weak and cause more problems.Therefore, experts believe that the most important thing to lose weight and maintain a healthy body is balanced nutrition.

[-]. How to eat three meals a day for weight loss

For human beings, it is most important to arrange three meals a day, be scientific, civilized, and hygienic, so that the food eaten can give full play to its maximum effect, and give the body plenty of energy to participate in work and study. The greatest benefit of service to people.

Breakfast is the most important meal of the day for metabolism and weight loss.Surveys show that people who eat breakfast lose weight more easily than those who eat on an empty stomach.

The smart way is to eat a breakfast of 300-400 calories in the morning to restore the metabolic rate in advance.

1. Breakfast

Eat plenty of high-fiber carbohydrates for breakfast.The researchers recommend the best nutritious breakfast is a cereal breakfast rich in crude fiber plus a glass of low-fat milk; whole-wheat bread with low-fat cheese and bananas or other berries; healthy.

2. Lunch

Lunch should be properly full, with a reasonable mix of meat, eggs, beans, and vegetables to provide the calories needed for work and study.

3. Dinner

Resolutely do not eat or drink water after nine o'clock in the evening, which is the key to maintaining curvy beauty.According to the operation of the body's biological clock, after nine o'clock, the functions of various organs in the human body are basically in a weak state, which is also the time to accumulate fat.It takes 5 hours to completely digest what we eat for normal dinner. The excess calories will accumulate over time and cause excessive accumulation of subcutaneous fat, and the fate of obesity will come quietly, so keep in mind that it is absolutely forbidden to eat after nine o’clock in the evening , take a beauty bath or exercise your body, after you develop the habit, you will not be far away!

Practice has proved that the method of gradually reducing the three meals a day in the morning, noon and evening is the easiest way to lose weight.Therefore, at dinner, you should try to eat less calorie-rich foods. It is especially recommended: eat well for breakfast, and the staple foods of eggs, milk, and soy milk are indispensable; As little as possible, clear, dilute, porridge is good.

4. How to eat rice
(1) Eat in a small bowl

Even if the rice is the same 100 grams, it feels different to eat one bowl in a large bowl and two bowls in a small bowl. The latter will give you the illusion of eating more, so you can be satisfied with a small amount .

(2) Keep in mind the heat energy of rice
Know how much you should eat during weight loss according to your usual food intake, so that it is easier to establish a weight loss plan (Table 6-1).

Table 6-1 Energy Contained in Different Portions of Rice

Amount of rice

Energy (kJ)
half bowl
1 bowl loose

Ordinary 1 bowl

1 bowl of pointy

1 bowl of rice
1 bento

1 rice ball

148 (3) Adding ingredients to rice
Mix low-calorie ingredients in rice to make bibimbap or fried rice.It is also the same amount as a bowl of rice, but because the amount of rice is reduced while adding ingredients, even if the amount of other dishes is reduced, it can still be satisfied, and finally the total energy intake can be reduced (Table 1-6).

Table 6-2 Energy Contained in Rice Made from Different Ingredients

Ingredients
Energy (kJ)
Tuna, Octopus, Red Shell Sushi Rice
Shredded Egg Sushi Rice

Mushroom, Shrimp, Green Pea, Bamboo Shoot Fried Rice

Fried rice with few ingredients
Paella (Spanish style
cream rice

344 (4) Add wheat, millet, etc.
Add wheat and millet rich in dietary fiber to make multi-grain meals.Dietary fiber can inhibit the absorption of sugar or fat in the body, and has a quite obvious effect on weight loss.

5. How to eat bread
(1) Do not spread too much jam on the toast (as shown in Table 6-
Table 6-3 Energy Contained in Various Jams Spread on Toast
Product name
Energy (kJ)
Strawberry Jam (20g)
total strawberry jam (20g)
Orange marmalade (20g

Peanut Butter (20g

Foie gras (20g)
Cream (10g

Milk Marlin (10g

76 (2) Pay attention to the materials contained in the sandwich (see Table 6-4).

Table 6-4 Energy content of various sandwiches
Product name
Energy (kJ)
Ham Sandwich

Tenderloin and Ham Sandwiches
Poached Tuna Sandwich

Greasy Tuna Sandwich
No-Mayonnaise Egg Sandwich

Egg Mayonnaise Sandwich

Grilled meat sandwich

Tonkatsu Sandwich
763 (3) Drink more thick meat and vegetable soup

The thick meat and vegetable soup made of a variety of low-calorie vegetables is rich in dietary fiber. Drinking more of this soup will naturally reduce the intake of bread and absorb many vitamins and minerals.

(4) Bake the toast crispy
The number of chewing times when eating crispy toast will be much higher than that of white soft toast, and chewing will stimulate the central nervous system of fullness, and a small amount can get a sense of satiety.

(5) Eat bread that contains dietary fiber

Dietary fiber can inhibit the absorption of sugar and fat in the body and prevent obesity.

6. How to eat noodles
For noodles, please choose ft brocade noodles with rich ingredients. When adding a lot of ingredients, the portion of noodles will be relatively reduced, which is suitable for slimming meals.

(1) Ingredients for boiled assorted noodles

Even if only 10 grams of noodles are used, it contains 305 kilojoules (92 kilocalories), so don't fry the vegetables, but just scald them with boiling water.

Stir-fried assorted noodles for the material...2138 kJ (511 kcal), and boiled assorted noodles for the material...1870 kJ (447 kcal).

(2) Thin the flour for frying

Deep fried noodles... 1724 joules (426 kcal).Chicken Nabeyaki udon... 1615 kJ (386 kcal).

(3) Choose soup noodles rather than cold noodles

Soup noodles can make you feel full with a small amount of noodles than cold noodles.

(4) Choose hot soup rather than cold soup

Presumably everyone knows that warm food can make the body warm, and this is because the energy metabolism in the body is vigorous and is consuming calories.

7. How to eat meat
The meat you like, no matter beef, pork or chicken, contains higher calories than fish and shellfish. If you want to lose weight, you must work hard on cooking methods.

(1) Choose the oil-free portion

Fatty and less fatty parts of beef or pork have very different calorie values.

牛腰肉：含油脂(100克)……1523千焦耳(364千卡)；不含油脂(100克)……1251千焦耳(299千卡)。

(2) Fried without oil (Table 6-
Table 6-5 (100 grams of meat) contains energy in different ways

Product name
Energy (Kcal)

Roast Beef
Pan Fry Beef
Beef stew soup made without frying
Beef Stew Soup
286(3) Pre-boiled or steamed (Table 6-6).

Table 6-6 Energy Contained in Boiled or Steamed 100g Pork

Product name
Energy (kJ)
Boiled Braised Pork

Uncooked Braised Pork

steamed meatballs
Spicy Meatballs

286 (4) with low-calorie food
Eat more fiber-rich vegetables

8. How to eat fish food
Compared with meat, fish with less intake contains animal protein like meat. Therefore, growing children and adolescents should eat more fish.

It is generally believed that fish contains less calories than meat, but due to different types of fish, there are also fish with higher calories than meat, so special attention must be paid.

(1) Calories contained in fish (Table 6-7).

Table 6-7 Energy Contained in Different Fish

Product name
Energy (kJ)
general fish
Tuna (fatty part)

Saury (grilled)
salmon (grilled)

Bamboo Fish (Grilled)
Songyu (raw)

129(2) Eat low-calorie fish instead of rough fish (Table 6-8).

Table 6-8 Energy contained in fish in different ways (1 serving
Product name
Energy (kJ)
Salt Grilled Bamboo Fish

Salt Grilled Herring
Sashimi tuna (low fat part)

Sashimi tuna (fatty part)

Poached Tuna

Greased Tuna

(3)改变油炸方式使热量降低：面粉层厚的炸牡蛎……1100千焦耳(263千卡)；面粉层薄的炸牡蛎……870千焦耳(208千卡)。

(4) Light cooking method: stewed flatfish with strong taste... 520 kilojoules (120 kilocalories); stewed flatfish with light taste... 393 kilojoules (one kilocalories).

(End of this chapter)