In our daily lives, food is important for us to obtain energy and nutrients**, and these energy and nutrients mainly come from the three major nutrients in food: carbohydrates, fats and proteins.
When we consume carbohydrates, they are broken down into glucose and transported through the bloodstream to our cells to provide energy, if our diet lacks carbohydrates, our body will face the problem of insufficient energy conversion, which can lead to fatigue, fatigue, lack of concentration, emotional irritability, etc.
Compared with carbohydrates, fat is more efficient in providing energy, and many people over-restrict fat intake in pursuit of a low-fat diet, or even skip eating fat-containing foods, so much so that stir-fried dishes have become boiled dishes. In fact, low-fat diets emphasize "low" rather than "none". For people with high blood lipids, they only need to adjust their diet and eat less fatty foods, rather than completely no fat intake, such as some high-fat, high-cholesterol foods such as lean meat, fried foods, animal offal, etc. should be eaten less, rather than completely banned.
According to the recommendations of the Dietary Guidelines for Chinese Residents, adults should consume 250 400 grams of cereals and potatoes every day, including rice, pasta, etc., and if we consume too many sugary foods in our diet, we can appropriately reduce the intake of cereals and potatoes. At the same time, eating more coarse foods such as whole grains can increase our metabolic rate, which is commonly known as the "caloric consumption rate". Whole grains are rich in fiber, which can increase satiety, reduce the rate of blood sugar rise, and play a certain role in reducing the conversion of fat.
For those who want to reduce their fat intake through soy products, it is important to note that vegetarian meat dishes cannot be used as a substitute for meat. Some people may use a lot of oil to make soy products to achieve the taste of meat, although vegetable oil is used, but vegetable oil is also oil, containing high calories, such soy products will increase the intake of calories, which is not conducive to **.
Everyone knows that reduced-fat meals usually contain some whole grains, lettuce, boiled chicken, etc., although these foods may make you stick to it for a while at the beginning, but after a long time, it may feel boring. Recommend a dish that is both ** and delicious, usually with some vegetables, such as bean sprouts, cucumbers, carrots, mushrooms and kelp, plus kimchi, the sugar content is less than 5%, the fat content is also less than 1%, and it contains only 20 30 kcal per 100 grams.
Even if you eat a 500-gram bowl of bibimbap, don't worry, because according to the "Dietary Guidelines for Chinese Residents", the recommended daily intake of vegetables is 500 grams, and the calories obtained from vegetables are only 100-150 kcal, plus 116 kcal for 100 grams of rice and 76 kcal for an egg, the total calories in this bowl of bibimbap are less than 250 kcal. If you drink milk, eggs and bread for breakfast, you may consume more than 1,000 kcal at the end of the day, while for a woman, 1,500-2,000 kcal a day is enough to maintain weight gain.
Why do we tend to get fat? This is a very common question, and the answer is actually quite simple: the calories you eat are greater than the calories you burn. When we eat more calories than we actually need to consume, the excess calories are converted into fat, which can lead to weight gain. In addition to controlling the calorie intake of the diet, it is also necessary to increase the body's metabolic rate, that is, to increase the expenditure of energy. However, as we age, our metabolic rate gradually decreases. From the age of 25, the metabolic rate begins to slow down, and after the age of 40, the metabolic rate decreases by 5% every 10 years.
Protein also plays an important role in the diet. Protein is more difficult to digest than carbohydrates and fats, which means that a diet containing lean meat, eggs and soy products is less likely to lead to weight gain than a vegan diet, which is one of the principles of "eating meat**". Pay attention to protein intake, excessive intake may cause a burden on the kidneys, in general, 10% of the food energy** 35% from protein is enough.
To sum up, controlling the calorie intake of the diet, increasing the intake of protein in moderation, eating more often and eating less, distributing the food structure reasonably, and sticking to exercise are the key factors in the process. In these ways, not only can you help you lose weight, but you can also increase your metabolic rate and make your body healthier. Choosing starvation and dieting, although you can lose weight quickly, is not good for your health and is difficult to maintain in the long term.