What to pay attention to in the diet of obese people

September 24, 2023
In addition to congenital genetic factors and disease factors caused by obesity, the root cause of obesity in others is to eat. Obviously let obese people eat less to lose weight is not very realistic, but on the basis of not reducing the amount of diet with proportion, control the rhythm of the diet is an effective means of controlling obesity, then obese people should be how to arrange diet?

Adequate intake of protein, vitamins and minerals

Eat more than 2 kinds of meat, fish, eggs, dairy and soybean products in each meal; eat green and yellow and talk about color vegetables together; take in mushroom and konjac food adequately. Try to get a sense of satiety. Eat soups and chewy foods.

Eat more coarse food

Refined food has high caloric density and high fat content, which can easily cause excess energy intake; the more refined the food, the lower the content of trace elements manganese and chromium, manganese can accelerate the oxidative decomposition of fat and reduce the accumulation of fat in the liver, chromium can regulate the secretion of insulin and control appetite; when the food is too fine, gastrointestinal motility is not active, often constipated, thus causing abdominal muscle relaxation and easy to cause fat accumulation.

Control the speed of eating

Most obese people have a good appetite, eat quickly, food is not fully chewed and swallowed, often have eaten a lot of things still feel hungry, and, because the chewing time is too short, the vagus nerve is still in a state of excessive excitement, resulting in hyperphagia. Therefore, obese people must develop a good habit of chewing each mouthful of food 20 times before swallowing.

Eat less snacks

Most obese people love to eat cold drinks, candy, pastries, peanut rice, chocolate and other snacks, most of these are more sugar, more oil food, note live will cause the body to gather the total calorie overload. Therefore, to determine the rules, the correct time to eat.

Do not eat more sugar

Sugar is not only easily absorbed, but also enhances the activity of enzymes needed to promote adipogenesis and stimulates the secretion of insulin, which has the effect of promoting fat synthesis, thus leading to fat accumulation.

Don't be partial to food

Eating can lead to nutritional intake of imbalance. Lack of vitamin B can lead to obesity, because vitamin B can make fat into energy. Therefore, obese people should eat more brown rice, fresh vegetables and fruits.
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