The key to weight loss success! Master the essentials of diet.
1. Only eat the most primitive appearance of food
No meat from animals is hamburger meat, and potatoes that are not grown
from the ground are potato chips. Try to choose foods that are not overly
processed and can be seen directly, and you will surpass others on the
road to weight loss. It mainly depends on whether you are willing to do
it or not, and whether you are willing to live a healthier life. It is
very simple to send a slice of pizza into the oven, and it is not difficult
to send fresh fish slices to an electric cooker. Prepare a box of fruit
or a small bag of nuts the night before, which can be used as an afternoon
tea snack to satisfy your cravings. Health is a lifelong topic, and weight
loss is just one of the added values. It can also keep you away from various diseases.
2. Vegetables are the main dishes, not side dishes.
Most people know that losing weight means eating more vegetables. How much
should you eat? Please treat vegetables as main dishes rather than side dishes.
Apart from the low-calorie content that everyone is most concerned about,
the nutrients in them are more important, which can promote body
metabolism and achieve the effect of weight control. reminds you that the
dishes in the lunch box are often mistaken for vegetables, but they are
starchy "pseudo-vegetables", such as pea kernels and corn kernels in stir-fried
three-color beans, steamed pumpkin cubes, and lotus root pork rib soup
If you eat lotus root, you must pay more attention to your intake.
3. Don’t be afraid to eat oil, eat good oil.
Rejecting fat is justified, but resisting "fat" is not guilty? I pointed out
that it is not that eating oil will make you fat, but eating protein will make
you gain muscle. People who have long followed clear soups with little water
and no oil should be careful, as it may easily lead to a lack of essential fatty
acids and malabsorption of fat-soluble vitamins.
Healthy fat will become our weight loss helper instead. An overweight body will
cause systemic chronic inflammation. We can supplement high-quality omega-3-rich oil
from natural food and health food to relieve the inflammatory state in the body.
Whole foods: walnuts, chia seeds, flaxseed oil, canola oil, salmon, mackerel, tuna
Health food: fish oil, krill oil, algae oil.
4. Eat regularly and quantitatively.
Returning to the natural law of working at sunrise and resting at sunset,
the nutritionist added the following 2 super weight loss strategies to
make you lose weight more easily. Do you know? Eating the same food and calories,
people who choose to eat between 8:00-16:00 have a better weight control effect
than those who eat between 12:00-20:00! Eating food will increase blood sugar,
stimulate insulin secretion, allow fat to be stored, and avoid fat breakdown.
If you eat in multiple periods, it means that blood sugar will rise in multiple periods,
In addition, small amounts and more Meals
will also lower TEF and make it difficult for you too.
5. Enjoy the happiness brought by food.
Enjoy the whole process of eating, integrate it into your life, and don't turn
it into an annoyance, and you will naturally "enjoy thinness". Many people have
experienced dieting to lose weight. At first, they were very happy. Looking at
the numbers displayed on the screen of the weight machine, they found that they
had indeed lost weight. Getting lower and lower, leading to rapid weight rebound,
and falling into a vicious circle. The correct way to lose weight is not to suppress
yourself too much. You should meet the needs of your body and find the most
suitable weight loss method for you.
What are cruciferous vegetables?
There are thousands of types of cruciferous vegetables, and the common ones include the following, which are suitable for stir-frying, and can also be easily incorporated into various dishes, including soups, salads, curries, etc.
1. Chinese cabbage
2. Green cabbage
3. Cauliflower
4. Broccoli
5. Cabbage
6. Rapeseed
7. Mustard greens
8. Kale
9. White radish
10. Sesame leaves
11. Watercress
Cruciferous vegetables are a kind of food with high nutritional value
and delicious taste, rich in a variety of unique active ingredients,
including glucosinolates, polyphenols, tocopherols, carotenoids, etc.
There are differences.
main active ingredient
Glucosinolate: Mostly present in cruciferous vegetables, glucosinolate,
also known as glucosinolate, will be converted into secondary metabolites
in the body, such as indole-3-carbinol, and sulforaphane, and Has anticancer properties.
Polyphenols: The most common phenolic compounds are tannins, phenolic acids,
anthocyanins, flavonols, coumarins, and flavonoids, which have antioxidant capacity.
Tocopherol: Tocopherol is what we often call vitamin E, including α-type, δ-type, and γ-type.Carotenoids: beta-carotene, lutein, zeaxanthin.
Benefits of Eating Cruciferous Vegetables.
These active ingredients in cruciferous vegetables can help the body operate
more efficiently, improve the antioxidant capacity of cells, and prevent the
occurrence of many diseases.
1. Slimming and weight loss: Cruciferous vegetables are high in dietary fiber,
most of which are insoluble in water "insoluble fiber", which can promote intestinal
peristalsis and smooth bowel movements. Plus vegetables are bulky and low in calories,
which can enhance satiety and make you more resistant to hunger.
2. Anti-cancer and cancer prevention: Current studies have pointed out that eating
cruciferous vegetables can help reduce the risk of lung cancer, stomach cancer,
colon cancer, rectal cancer, breast cancer, bladder cancer, prostate cancer,
and other cancers, thanks to the " Glucosinolates can reduce DNA damage, inhibit cancer
cell proliferation, and induce cancer cell apoptosis.
3. Prevention of diabetes: Cruciferous vegetables are rich in fiber, vitamin C, vitamin E,
folic acid, carotene, polyphenols, flavonoids, potassium, magnesium, and other nutrients,
which can delay the speed of carbohydrate digestion and improve postprandial blood sugar.
Studies have shown that eating more cruciferous vegetables in your diet is.
4. Protect the heart: Increasing vegetable intake, especially cruciferous vegetables,
can help lower blood pressure, and homocysteine concentration in the blood, slow down
oxidation and inflammation in the cardiovascular system, and promoting cardiovascular
health through multiple channels.
How to cook cauliflower, broccoli, and cabbage most nutritiously?
If the wrong method of cooking is used, the content of these ingredients that
are beneficial to health will be greatly reduced. Studies have found that cooking
cauliflower, broccoli, or cabbage in boiling water can cause a large number of
glucosinolates to be lost, ranging from 51% to 81%.To retain the important nutrients,
nutritionist I recommend that when cooking these cruciferous vegetables, people
should try to avoid high temperatures, high pressure, and long-term cooking.
It is recommended to cook the vegetables in the following ways:
1. Electric pot, heat, and steam for 20 minutes.
2. Microwave, microwave for about 3 minutes after adding water.
3. Water frying method, first add water to the pot, then put oil, and stir fry for 5 minutes.
Who is not suitable to eat more? Nutritionist: There are 2 kinds of people to pay attention to.
1. People who are prone to flatulence.
Cruciferous vegetables are rich in dietary fiber and an indigestible oligosaccharide
called raffinose, which is fermented by microorganisms in the intestinal tract and
easily produces gas, causing flatulence and stomach discomfort,
so people with poor digestion Take it in moderation.
2. People with abnormal thyroid function.
Most cruciferous vegetables contain goitrogen, which will interfere with
the absorption of iodine. It must be "heated" to inactivate this substance.
When eating vegetables, as long as they are cooked well and avoid large
amounts of raw food, basically there will be no major problems, and there
is no need to deliberately avoid eating them.
Can diabetics continue to use sugar substitutes?
It should be noted that this guideline is mainly for "non-diabetic" people,
Can diabetics use sugar substitutes?
it in moderation to replace refined sugar in their diet to avoid largely
fluctuations in blood sugar, but "it is best not to even use sugar substitutes"
eating patterns, to improve health and control disease.
Nutritionist's suggestion: Quit dependence on sweets in their diet!
When you feel that you can't bear to drink every day and need sweets to soothe
your tired body and mind, be careful that you have become addicted to sugar.
1. Quit sugar for a week: Instead of reducing sugar gradually and gradually,
so that your taste buds will be re-calibrated. The sweeter you eat.
2. Eat more protein and fiber: Eating more protein and high-fiber foods can help
sugar fluctuations from affecting mood.
3. Make good use of the sweetness in natural ingredients: sugar-free dairy products,
Some Chinese
medicinal materials, such as red dates, longan, wolfberry, etc., have a natural sweetness
4. Find alternatives: replace the habit of drinking beverages with sugar-free or
slightly sugary beverages, such as sugar-free tea, sparkling water, and black coffee,
or add lemon slices, dried fruits, or berries to the water to add flavor.
If you want and establish a diet plan that suits you, to achieve your weight loss goal!
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