Now people’s quality of life is improving, and more and more obese people. The main factors that cause obesity are too much food and too little exercise. For the obese people, you can try to change the order of eating, which can make weight loss more effective, and will not cause any damage to the body.
How to arrange the order of meals during weight loss?
- Eat vegetables first
People eat to lose weight during low heat content of food, Take vegetables, it is a low-calorie, low-density degree and a large volume of food, but also rich in dietary fiber. Especially the different colors of fruits and vegetables, contain minerals and vitamins elements, can improve the resistance and immunity, prevent constipation and a variety of diseases. Try to cook vegetables by steaming or boiling, do not put too much oil and salt.
- Drink soup
Drink a bowl of soup after eating the right amount of vegetables, and not drink too much soup during weight loss. You can choose tofu soup, vegetable soup, mung bean soup, etc. to clear the stomach, give people a certain sense of fullness, and reduce the intake of staple food.
- Eat fish or eggs
After eating vegetables and drinking soup, the stomach is 5 minutes full. At this time, you can choose high-protein foods to prevent malnutrition caused by insufficient protein in the body . Fried or fried at high temperatures can not be a way to cook fish, meat and eggs, it will not form in the addition of heat, but also increase the risk of cancer probability. High-protein foods can be cooked by steaming and stewing.
- Eat staple food
Finally, eat staple food, try to choose rice, because it can slow down the rise of blood sugar. At this time, the body will not feel particularly hungry, and avoid eating too many high-starch foods. Select this dinner party method can balance the diet, reduce calorie intake. If the rice is converted into multi-grain rice or grain rice, the effect of weight control is better.
- Eat fruit two hours after a meal
It takes two hours to digest the food you eat into the stomach and then slowly discharge it. If you eat fruit immediately after a meal, the food will be blocked in the stomach first. The fruit cannot be digested normally in the stomach, which may cause bloating and diarrhea or constipation. Some fruits contain a lot of sugar. After eating, the energy required by the body is almost the same. If you eat fruits immediately after a meal, it will increase calorie intake. Therefore, the time to eat fruit should be arranged as far as possible two hours after a meal to maintain fullness for a long time.
People who lose weight should avoid eating high-calorie and high-sugar foods. They should eat slowly and slowly while eating. They should not gobble up or overeat. When you feel full, you must stop eating immediately, and try to choose a small bowl or small dish to serve meals. Usually maintain moderate exercise to help break down fat and improve basal metabolic rate.