How to lose weight rationally in the diet

I often hear that a healthy way to lose weight is a reasonable diet plus exercise, exercise exercise must be clear to the girls, then what is a reasonable diet, how diet can lose weight?

How diet can lose weight

Three meals a day can not be missing

Whether diet can be successful is to see whether the total energy intake is less than the total energy consumption, the total energy does not refer to the calories of a meal, but refers to the total energy intake of a day or even a period of time. If you eat one less meal in a day, it may make you eat more at the next meal, and you are more likely to snack when you are hungry. So get into the habit of eating three meals a day on time.

Have soup first and then eat

Drinking soup first can relieve hunger and can add to the feeling of fullness of the stomach, so you can eat less at meals. And drink soup before meals also specific dilution of the function of the meal, so that the food is absorbed faster and promote the digestion of food.

Eat vegetables first

When eating a meal, choose to eat vegetables first. When eating, the overall dietary principle is that the lower the caloric density of food, that is, the more heat can be released within a unit weight of ingredients, the more to eat first. The calorie density of vegetables is relatively low and the fiber content is high, which can easily add a sense of satiety to a person. It also gives a person vitamins, minerals and other nutrients that the body needs.

Consume the right amount of carbohydrates

During the weight loss period, many girls rely on not eating rice to maintain the body, but in fact, this is not good, long-term non-intake of carbohydrates is easy to cause memory loss, slow thinking, and will cause the metabolic rate to drop due to low caloric intake, resulting in a lower rate of fat consumption. So you can end the meal with a moderate intake of carbohydrates, which can delay the rise of blood sugar and reduce hunger.

Chew each mouthful of food 20 times

Each mouthful of food is chewed at least 20 times, chewing slowly can make the food stay in the mouth longer and make the feeling of fullness stronger. And the more times food is chewed in the mouth, the more intestinal glucagon is secreted by the body, which can play a role in suppressing appetite.

Eat a nutritious breakfast

Many beauty like not to eat breakfast or just deal with it, but the actual breakfast is very important to the body, do not eat breakfast or unreasonable breakfast is easy to cause fat, eat breakfast can choose to eat grains and cereals, like cereal, corn, etc., not only for health benefits, but also for weight loss is also helpful.

Dinner eat six minutes full

Dinner can be eaten a little less every day, eat a six-full on the line, you can eat an apple before dinner or eat a banana after dinner, dinner to a light diet, you can eat some coarse grains.

Diet to lose weight eating what has a weight loss effect

Winter melon

Winter melon does not contain fat, and contains a variety of vitamins, minerals and proteins that the human body needs. In addition, winter melon contains malonic acid can inhibit the body's sugar substances into fat, containing fenugreek alkaloids can promote human metabolism, there is a better weight loss effect.

Cucumber

Cucumber contains malonic acid, which can help inhibit the conversion of sugar substances into fat in the body, which can reduce the accumulation of fat and play a weight loss effect.

Konjac

Konjac is a high dietary fiber, low-calorie food, konjac contains glucomannan has a strong expansion power, can be full, eliminate hunger, thereby suppressing appetite to achieve weight control effect.

White radish

White radish contains pungent ingredients mustard oil and amylase, which can play a role in aiding digestion and promoting the metabolism of fatty substances in the body, thereby reducing the accumulation of fat in the body.

Asparagus

Asparagus can help promote the consumption of calories in the body and has a strong dehydrating ability, so eating more asparagus can help the body become slim.

Mustard

Mustard contains a large amount of vitamin B complex and fiber, so it has a laxative effect and helps to remove excess fat from the body.

Round cabbage

Cabbage contains a large amount of vitamin C and is rich in fiber, which can promote intestinal peristalsis, help to eliminate toxins from the body and help to lose weight.

How to eat to help lose weight

There are also some tips in the diet that can help enhance the weight loss effect. 1, the daily intake of 25 to 30 grams of fiber, fiber can not be consumed and absorbed by the body, but in the body for a long time, can create a sense of satiety and reduce appetite. High-fiber foods are whole grains, beans, nuts and dried fruits, etc. 2, you can add meals twice a day, such as 10:00 am and 3:00 pm. You can choose milk, fruit, yogurt, nuts, etc. 3, every day to ensure that about three or two staple foods, carbohydrates can provide energy to the body, do not eat staple foods, weight loss is prone to rebound situation. 4, eat dinner as early as possible, do not eat 5 hours before bedtime. 5, every day to ensure that you drink enough water, drinking water can also help weight loss. Drink 6-8 glasses of water a day, drink about 2000ml of water. 6, less salt and less oil, in cooking, as little oil and salt as possible. You can try to cook food by boiling and steaming, and try to use olive oil to cook. 7, eat fish about 4 times a week. Fish contains omega-3 fatty acids is to help the breakdown of fat. 8, eat warm food, too cold food may make the body temperature lower, the body's metabolism slows down, so it is best to try to eat less raw vegetables, such as eating raw salad, the vegetables will be hot and cooked before eating better. 9, switch to small bowls and plates of food, which can help suppress appetite and reduce the amount of food eaten. 10, you can drink a few cups of green tea every day, green tea in the catechins can help inhibit fat decomposition, improve the body's metabolic rate. 11, the daily intake of a certain amount of calcium, in the case of the same calorie consumption, the average daily intake of 1000mg of calcium will be 600mg of calcium per day than the average three-month weight loss of 2.7 kg.