What to eat during weight loss weighing fast Weight loss should eat what staple food

Weight loss is a never-ending topic, whether it is the general public or friends who love fitness, who do not want to take away the excess body fat to make the body more slim? However, many people hold a wrong concept, weight loss is not to eat. Today I'm going to take you to break this myth, so that you can not only do not have to starve, but also do not have to increase the amount of exercise to lose weight!

High-fiber carbohydrates

Once you talk about carbohydrates, we all shake our heads and refuse, saying that eating this will make us fat. In fact, complex carbohydrates can support the body's fat elimination mechanism, and high-fiber carbohydrates such as oats, sweet potatoes, brown rice, need more time to digest, so blood sugar will not rise a lot, and insulin is thus reduced. Insulin is one of the keys to weight loss success, when blood sugar rises, insulin will be released, the body will focus on converting sugar into fat, so eating sweet things is actually making the body create more fat! In addition, high-fiber carbohydrates bind to estrogen in the intestines and expel it from the body. This is very important, because high levels of estrogen will prevent fat burning and reduce the level of hormones that stimulate muscle growth, which explains why women generally have more fat and less muscle.

Recommendation.

If possible, try to consume carbohydrates from green vegetables, pumpkin, sweet potatoes, brown rice, and whole grain products, and avoid the rest of the processed carbohydrates, such as white rice and white pasta.

Chili

Many people today love spicy food because it can add color to the most mundane of foods, and spicy food can help burn fat! Studies have shown that the capsaicin in chili peppers can help release the fat-burning hormone, norepinephrine. This hormone stimulates the process of fat oxidation and is therefore the best tool for weight loss!

Recommendation.

Please note that it is chili peppers, not chili oil and chili sauce, as chili sauce and chili oil are both high in oil and calories, so it is best to consume chili peppers directly.

Turkey and chicken breast

The protein in meat requires a lot of energy for the body to digest, so protein can increase metabolism. However, some meats, such as pork, are inherently high in animal fat, which is not conducive to weight loss, so we eat low-fat, high-quality meats, and turkey and chicken breasts are the perfect choice. Turkey and chicken contain high levels of tryptophan, an essential amino acid that the body cannot synthesize. It is effective in helping to harmonize the body, such as: helping to sleep, leaving behind a low mood and improving appetite.

Green tea and coffee

Green tea, which contains caffeine and catechins, both of which can increase metabolism and enhance the body's energy consumption within 24 hours, so that the body is eliminating fat at all times. In addition, coffee contains chlorogenic acid in addition to caffeine, which can reduce insulin and blood sugar elevation and reduce fat formation.

Recommendation.

Coffee can not drink more, up to two cups a day, can choose to drink in the morning, before meals, and before training, drink more will affect sleep. Green tea is not limited, but people with a bad stomach can drink after meals.

Fish

Leptin is a hormone that makes us feel hungry. When leptin levels become higher, hunger becomes stronger, while lower leptin levels allow the body to burn fat. How can we lower our leptin levels? The key is fish. Studies have shown that when comparing people who eat fish at every meal with those who eat vegetables as their main diet, those who eat more fish have five times less leptin than those who eat vegetables. In addition to leptin, all fish contain Omega-3, which can regulate testosterone and insulin levels, helping us to gain muscle and lose fat.

Red meat

If you want to have strong muscles, red meat must be in your menu. In addition to protein, red meat is also rich in iron, zinc and creatine, which are important nutrients for muscle building! Since protein requires a lot of energy to digest, studies have shown that the energy used to digest meat alone is 20-35% of the calories in the food itself. Red meat also contains CLA, which helps lower body fat and maintain muscle mass, and can be found in some weight loss products.

Recommendation.

Although red meat is very beneficial to muscle gain and fat loss, however, there are medical reports that excessive consumption of red meat can increase the risk of rectal cancer, so it is recommended that you should not eat more than 90 grams of red meat per day.