Jia Ling's "100 pounds ** recipe" Can ordinary people "copy homework"?
Dietitians advise, don't rush and don't blindly believe in the strategy.
Recently, Jia Ling's 100-pound appearance in the movie "Hot and Hot" has attracted much attention, and many people are curious: How is she? When Jia Ling made the recipe public in the interview, she immediately rushed to the first place on the hot search list.
This recipe mainly includes: Chinese cabbage, purple cabbage, bell peppers, chicken breast, and brown rice for a daily meal; The diet generally emphasizes less oil and less salt, "20 grams of oil a day and 5 grams of salt"; The eating time follows the "8+16" principle, that is, the food is consumed within 8 hours a day and the rest of the 16 hours are not eaten.
So, can the average person lose weight if they use this ** recipe? Professionals said that Jia Ling's ** recipe is scientific, but ordinary people should also avoid misunderstandings when they "copy homework".
* The key is to create a "heat gap". To put it simply, it is necessary to control the calorie intake and increase the calorie consumption through exercise, etc., to achieve "calorie intake and calorie consumption". In this way, it promotes the decomposition of fat, which is often referred to as "keep your mouth shut and open your legs".
The key to Jia Ling's success is to take advantage of the "heat gap". Her "8+16" diet is one of the ways to achieve a "calorie deficit".
According to Gu Chuanling, a registered dietitian in China, the "8+16" eating method means that all food is eaten within 8 hours a day, and the remaining 16 hours are fasted without water. During the 16 hours of fasting, if a person feels hungry and does not eat, the body will use liver glycogen for energy, and when the limited liver glycogen is depleted, the body will break down fat and protein for energy, promoting weight loss.
However, the "8+16" eating style is not suitable for everyone. Adults who are overweight, obese, or overeating can try this method, but it is not suitable for people with normal or even thin weight, people with insufficient muscle mass, and people who are malnourished. In addition, minors who are growing and developing, people who are trying to get pregnant, pregnant, breastfeeding, and the elderly are not suitable for this diet; If you are taking medication, have diabetes, low blood pressure or have an eating disorder, you should also consult your doctor to determine if this is possible.
Compared with "8+16" eating, dietitians prefer "energy-restricted balanced diet (i.e., CRD diet)". Zhao Peiyu, a registered dietitian in China, explained that the CRD diet refers to a dietary pattern that ensures nutrient requirements as much as possible under the premise of restricting energy intake. The proportion of carbohydrates, protein and fat intake in CRD is roughly 50%-60% 15%-20% 20%-30%, which can meet the daily needs of the human body. In terms of eating timing, CRD diet supports the practitioner to follow the normal meal time, does not produce excessive hunger, and is relatively easy to adhere to.
In addition to choosing the right way, you should also pay attention to the following points.
First, it's not as fast as possible.
According to the recommendations of the World Health Organization and the Dietary Guidelines for Chinese Residents, the weekly reduction is 05 kg to 1 kg is the most ideal speed. Because rapid weight loss in a short period of time may lead to massive muscle loss, malnutrition, hypoglycemia and other conditions. For ordinary people, you can't just look at the absolute value of Jia Ling's effect, but lose weight step by step.
Second, it's not about not eating carbohydrates.
Many people feel that carbohydrates such as staple foods and sugars are the main calories**, and they can reduce their calorie intake by not eating carbohydrates. But as can be seen from Jia Ling's daily recipes, there are also staple foods such as brown rice. Because carbohydrates account for more than 50% of the energy required by the human body, they are necessary to ensure the normal operation of the body in addition to providing the necessary energy. For those who want to **, you can use coarse grains and grains to replace refined white rice noodles to slow down the efficiency of calorie intake.
Third, you can't simply "copy homework".
Jia Ling's success** is inseparable from the guidance and support of professionals such as sports and medical treatment, and individual differences also determine that the same diet and living habits will have different effects. Gu Zhongyi, a registered dietitian in China, said that weight control should not be rushed, and should not blindly believe in various strategies, but should "take your time".
Liberation ** reporter Ren Chong.