Four guidelines for choosing food

Under the premise of creating an energy gap, there are various weight loss suggestions when it comes to how to match diet meals. There are nutritious meals delivered directly, some do not eat carbohydrates, and there are minimalist recipes such as "a pound of green leafy vegetables every night"...

But these are mostly temporary, while life is long-lasting and colorful. If you can't form your own stable diet, the fat you lose may "come back soon". Therefore, only by teaching you how to mix and match can you really learn to adjust your diet.

In fact, the method is also simple - learn to be picky eaters. Yes, Doctor Feng told us to be picky eaters. Because the process of picky eating is the process of selection and matching. If you learn to be picky eaters, you will learn the scientific collocation of food.

How to be picky eaters?

I've summed up four golden rules for you. Above the guidelines, it is your freedom to eat as you like.

Rule 1: The less processed ingredients, the better.

It is best not to eat processed food for dinner. Pick some fresh ingredients and cook it simply. Cold, steamed, boiled, all good, with chili, soy sauce or mustard, drizzled with some oil, sesame oil, olive oil, oyster sauce or pepper oil, all will do. It's that simple.

Really want to cook? Also keep in mind - hot pot is better than stir-frying, stir-frying is better than frying, frying is better than deep frying. Yes, the hot pot is what I recommend. But don't choose butter for the bottom of the pot, and don't use sesame sauce for the seasoning. They all have a lot of fat, which is not conducive to weight loss.

As for snacks and beverages, whether it is potato chips and biscuits in the supermarket, desserts in cake houses, or milk tea in milk tea shops, they are almost all bad for weight loss. You may think that I eat some snacks with little energy, such as dried fruit, plum, yogurt, right? Sorry, no. Fresh plums really don’t have much energy, but 1/3 of the sugar is added to pickled plums; 1/3 of a cup of 150ml flavored yogurt is sugar; the fruit is dried, and the energy density is increased several times.

Of course, finished food is not completely inedible, but remember to read the label. The ingredients on the label, in addition to the ingredients, the less additives the better. For example, nuts, only nuts in the ingredient list are good. If there is a long string of sugar, cream, salt, etc. behind the nuts, you cannot choose.

Many people may say that less processing is healthy, but it is not delicious. Is it too bland to eat every day? But in fact, the finished food tastes good, not really delicious, but our taste is covered by layers of complex and rich flavors, and we can't feel the pure deliciousness. As mentioned in 《Caigentan》, "the real taste is light, and it is normal." Believe me, as long as you stick to fresh ingredients for 21 days, your sense of taste will slowly recover. Not only can you appreciate the deliciousness of fresh ingredients, but the more deeply processed and additive food is, the more difficult it will be to swallow.

Rule 2: The more complete the food, the better.

This refers to a variety of vegetables, fruits and grains. It's very simple, don't peel vegetables and fruits , and don't juice them ; grains, that is, all kinds of grains, wheat, and rice, don't fine them if they can be coarse, the more complete the whole grain is, such as whole wheat, brown rice, the more conducive to weight loss.

Because these whole foods are rich in fiber. As mentioned earlier, cellulose cannot be absorbed by the body, but it can fill the stomach and reduce hunger. And complete food also retains nutrients to the greatest extent possible, especially vitamins and trace elements that are most likely to be lacking during weight loss. Eating this way is not easy to get hungry and very healthy.

Rule 3: Choose fats that are naturally unsaturated.

Plants and marine animals on earth do not need to store fat to resist the cold, so nature gives them unsaturated fatty acids that are not easy to store, while leaving saturated fatty acids that are easy to solidify and store to animals on land . Therefore, as long as the saturated fatty acids are eaten and cannot be consumed, they will basically be stored in the body; unsaturated fats will not be stored. During weight loss, the higher the proportion of unsaturated fatty acids in the fat we eat, the better the weight loss effect.

Where can I find unsaturated fatty acids? Of course, there are all kinds of plants and marine animals. Except for coconut oil and palm oil, almost any plant that can extract oil will do. Any olive oil, rapeseed oil, flax seed oil, sunflower oil, corn oil will do. The oil temperature should not be too high, and don't wait for the oil to smoke before putting the dishes in the pot. When the temperature is high, not only the unsaturated fatty acids are gone, but also carcinogens may be produced.

Nuts are also good, pistachios, walnuts, pecans, pine nuts, cashews, almonds, all will do, a handful a day. Measure with your own palm, a flat handful is just right, don't eat too much.

Fish, the preferred deep-sea fish, of course, freshwater fish, it is recommended to eat at least 2 times a week.

Be careful not to eat man-made trans fatty acids, you can't touch them. Because trans fatty acids have three intolerable malignant results: first, they adhere to blood vessels, leading to a 50% increase in the probability of cardiovascular and cerebrovascular diseases; second, they adhere to visceral fat and increase abdominal obesity; third, no matter how Exercising and eating less are still accumulated in the body and are not easily metabolized.

Therefore, in 2018, the World Health Organization officially proposed that the global food industry should eliminate the addition of trans fatty acids in the next five years. But these trans fatty acids are still often found in processed foods, such as cakes, breads, biscuits, ice cream, and fried foods.

I don't eat all of it, I can't do it, so what should I do? Still the old way - look at food labels. The fat column of food labels will indicate the content of trans fatty acids. If it's not zero, don't buy it.

Rule 4: The purer the protein, the better.

Protein is very anti-hunger. It is recommended to supplement more when losing weight. At least 1 gram per kilogram of body weight per day is required. It is better if it can supplement 1.5 grams.

In other words, if you are 60 kg, it is better to reach 90 grams of protein per day.

However, in general, foods with protein and fat are also indispensable. How to choose? I'll give you a trick - if you can choose meat of those swim in the water, don't choose that fly in the sky, if you can choose those fly in the sky, don't choose those run on the ground, and if you can choose those run on the ground, you don't choose those which even can't run.

To be simpler, I recommend ten meats that you can choose when losing weight - fish, shrimp, pigeon, rabbit, chicken breast, duck breast, donkey, beef lean, lamb lean, pig queen Legs and steaks.Of course, you can also choose soy products, which is plant protein.

To sum it up simply,

First, the less processed the better;

Second, the more complete the food, the better;

Third, the fat should be naturally unsaturated;

Fourth, the purer the protein, the better.

According to the above four principles, as long as you ensure an energy gap of 500-750 calories a day, you can mix and match at will, and you can gradually lose weight.

How to match three meals a day

After talking about the four criteria for choosing ingredients, let's talk about the combination of three meals a day. For three meals a day, just remember two points—

First, you must have breakfast. Science has found that skipping breakfast means weight gain.

Second, dinner should be no later than 9 o'clock. Set your alarm and brush your teeth at 8pm. After brushing, the urge to eat is greatly reduced.

As for other things, such as whether to eat three, six or nine meals a day; how to match the energy of breakfast, lunch, and dinner; whether the speed of eating is fast or slow, etc., all have no effect on weight loss. As long as there is an energy gap, it is fine to arrange freely.

Pairings and choices for each meal

Specific to each meal, how to match vegetables, meat and rice in principle?

I recommend that you buy a dinner plate. Searching online for "four-compartment plate". It has four compartments that you can match in your dinner plate following the 2-1-1 principle.

What is the 2-1-1 principle? It is half of the plate, put vegetables and fruits, can be stacked, about half a catty of vegetables of various colors plus 4 taels of fruits; the remaining half of the space, 1/2 is reserved for meat, spread out, one layer It’s good, about two or two lean meats, you can add one or two tofu; the last 1/2 is reserved for whole grain staple food, about three or two. Brown rice, whole wheat pasta, potatoes, yams, pumpkin, corn, all count here.

In this way, you will feel very satisfied after eating almost 1.5 catty of food, and the possibility of long-term persistence will be greatly increased.

This is the most recommended diet ratio in the world at present. It is not only effective for weight loss, but also has preventive effects on "three highs", cardiovascular and cerebrovascular diseases, and tumors.

With the dinner plate model, you can customize your own exclusive menu.

For example, if you don’t want to eat so many staple foods and want to switch to lean meat, no problem. As mentioned earlier, carbohydrates and proteins release similar energy and can be exchanged in equal amounts. If you don’t want to eat tofu and lean meat, but want to replace it with half-fat and half-lean meat, you can, just give a discount, and 3 taels become 2 taels.

If you really can’t get enough to eat at the beginning, you can add a little meat and reduce the staple food a little bit. After 2 weeks, when the body gets used to it, try adding a little more vegetables and a little less staple food.

You see, it is very flexible.