Diet during weight loss is very important, not only to ensure adequate nutrition for the body, but also to prevent fat accumulation. The best nutritional balance should be done during weight loss to prevent rebound after weight loss.
How to balance nutrition during weight loss?
- Reasonably mix vegetables and fruits
Vegetables and fruits there are a lot of dietary fiber, minerals and vitamins elements, as long as reasonable intake can reduce the risk of cardiovascular disease, cancer and diabetes, the probability of disease and other chronic diseases. Different vegetables and fruits bring different nutritional values to the body. The fresher the vegetables and fruits, the higher the nutritional value. If the storage time is too long, the vegetables will rot, increasing the content of nitrite. In addition, dark green vegetables such as red, green, yellow, and orange have high nutritional value, such as tomatoes, purple cabbage, water spinach, spinach, broccoli, etc. When cooking vegetables, stir fry quickly to prevent the loss of nutrients.
Beans are a source of plant protein, which contains a large amount of phytochemical nutrients and phospholipids, can protect the health of the body, prevent the accumulation of fat, while reducing blood viscosity. But soybeans must be cooked thoroughly, because raw soybeans will inhibit the production of trypsin, and can not better decompose protein, thereby causing bloating. Phytohemagglutinin contained in raw soybeans may cause food poisoning . So the deeper the process when eating soybeans, the better.
- Potatoes and grains
Common potatoes include sweet potatoes, cassava yam and potatoes. They can be used as staple foods. They contain a lot of pectin, hemicellulose, and cellulose, which can stimulate gastrointestinal motility, help eliminate toxins and garbage in the body, and prevent constipation . Whole grains mainly refer to foods that have not been finely processed, such as brown rice, oatmeal or millet. Try not to eat some finely processed foods, which are easily absorbed by the gastrointestinal tract and increase blood sugar, which makes people prematurely hungry. feeling, no form of increased calorie intake.
- Meat, eggs and milk
Meat, milk and eggs have high-quality protein. You can usually eat more white meat and less red meat, which can control the intake of animal fats and prevent the body from being too fat . Eat more deep-sea fish, which contains a lot of unsaturated fatty acids, can reduce the chance of stroke and cardiovascular disease. When making meat, you should adopt the method of cooking, try not to fry and smoke, otherwise it will lead to the loss of nutrients, and at the same time, toxic compounds will be produced during the processing. Eat enough milk or dairy products every day, such as milk, yogurt or cheese.
During the weight loss is necessary to ensure the balanced nutrition, every day can be to eat a small handful of nuts such as walnuts or pine nuts, unsaturated fatty acids and vitamin e which contains can reduce the risk of cardiovascular disease, while improving blood lipid problems.
Difference between weight loss and fat loss?
People who do not know will always equate weight loss with fat loss, thinking that their weight loss is the result of fat loss.
But in fact, there is a huge difference between fat loss and weight loss.
Simple weight loss loses weight, which includes fat, muscle and water.
Fat loss refers to reducing body fat rate. Fat loss will be a healthier way to lose weight.
Simple weight loss will lose muscles, people’s basal metabolic rate will decline, immunity will also decline, it is very easy to rebound after losing weight.
If you lose fat, you can reduce the fat content while maintaining the muscle content, or increase the muscle content. The rate of weight loss and rebound is much slower than simple weight loss.
Weight loss ≠ Fat loss
Weight scales can only tell you how much “weight” you lost, not how much “fat” you lost.
Which is heavier, one kilogram of iron Or one kilogram of cotton?
The answer is the same.
One kilogram of iron and one kilogram of cotton, which one is larger?
The answer is: cotton.
In the same way, obviously the same weight, but some people look fat, and some people look thin.
What is the normal value of body fat rate? as follows:
Male: 15% ~ 18%, Female: 25% ~ 28%