5 weight loss diet principles, adhere to 2 months, your weight will slowly drop
Many people do not like to exercise and hope to lose weight through diet. And dieting is a method that many people choose, but dieting is an extreme behavior. If your calorie intake is too low, your body will feel the attack of "famine", which will decompose muscles, cause the body's metabolic level to decline, and your health will suffer. influences.
People who want to lose weight, you need to learn to eat scientifically, keep in mind the 5 dietary principles, and eat slowly to become a thin person!
The first principle is to reduce caloric intake by 20%
Don't diet too much, but you need to control your diet reasonably. The daily calorie intake is reduced by 300-400 kcal than usual, or about 20% of the calorie intake, which can effectively avoid excess calorie intake.
If you don't know how many calories in food, you can download a food calorie calculation app, monitor your daily diet in time, and match ingredients reasonably, so that you can lose weight slowly.
The second principle, quit the visible sugar
Commonly common cakes, egg tarts, chocolates, biscuits, milk tea, and carbonated beverages are all visible foods with high sugar content, which will promote the secretion of insulin in the body. Your skin is sagging, sagging, and people are getting lazy.
Usually, you must quit all kinds of sugary snacks, and keep yourself busy so that your mouth will not be lonely. Drinking more water can reduce the secretion of ghrelin and increase the feeling of fullness.
The third principle, drink a glass of water/a bowl of soup before meals
A glass of water before meals can moisturize the intestines and reduce the amount of food; do not drink soup after meals, it is easy to support the large intestines and stomach, and the stomach capacity will gradually increase, which is not conducive to the development of a lean body.
When eating, learn to drink soup before meals, which will greatly reduce hunger, help gastrointestinal health, and control calorie intake, allowing you to lose weight slowly.
The fourth principle, the timing of three meals
Don’t be hungry and full, the body has no memory of eating regularly, and it cannot digest and operate on time. As a result, every time you eat, your body will desperately store calories, which will affect your body’s metabolism.
If you want to maintain a high metabolic level in your body, you need to eat three meals regularly. Don’t starve yourself all the time, which can lead to stomach ulcers, and don’t eat to support yourself, which can lead to health diseases such as gastroptosis. Breakfast should be supplemented with high-quality protein, lunch should be 80% full, use whole grains instead of rice, eat less at dinner, eat more vegetables and eat less staple food, and keep 70% full.
The fifth principle, supplement high-protein foods
During weight loss, supplementing with high-protein foods can increase the body's thermic effect. The daily protein intake of ordinary people is 1-1.2g per kilogram, and the protein intake during fat loss needs to be increased to 1.5g per kilogram.
It takes longer for the body to digest high-protein foods, the feeling of fullness lasts longer, and it is not easy to overeat. High-quality protein foods: eggs, duck eggs, chicken breasts, marine fish, shrimps and crabs, oysters, milk, dairy products, etc.
5 weight loss principles, adhere to 2 months, your weight will slowly drop!
Further reading:
A fat-reducing meal plan that allows you to lose 2 pounds a week and lose a circle in 50 days!
If you stick to 20 minutes of jumping every day, after 3 months, what benefits can you get?
Global Fitness Number
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