5 weight-loss diet principles, stick to it for 2 months, and your weight will slowly drop

Jun 7, 2022

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Many people don't like to exercise and hope to lose weight through diet. Dieting is a method that many people would choose, but dieting is an extreme behavior. If your calorie intake is too low, your body will feel the attack of "famine", which will break down muscles, resulting in a decline in your body's metabolism and health. influences.

For those who 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, reduce caloric intake by 20%

Don’t go on a diet too much, but you need to control your diet reasonably. The daily calorie intake is reduced by 300-400 calories than usual, and the calorie intake is reduced by about 20%, which can effectively avoid excess calorie intake.

If you don’t know how many calories are in food, you can download a food calorie calculation app to monitor your daily diet in time, and match the ingredients reasonably, so that you can lose weight slowly.

The second principle, quit visible sugar

Commonly seen cakes, egg tarts, chocolates, biscuits, milk tea, and carbonated drinks are all visible high-sugar foods, which will promote the secretion of insulin in the body. Insulin will promote the synthesis of fat, lead to obesity, and accelerate the aging of body functions. Your skin is saggy and sagging, and you 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 plenty of water can reduce the secretion of ghrelin and increase the feeling of fullness.

The third principle, drink a glass of water/bowl of soup before meals

A glass of water before a meal can moisturize the intestines and reduce appetite; do not drink soup after a meal, it is easy to stretch the stomach, and the stomach capacity will gradually increase, which is not conducive to the development of a thin body.

When eating, learn to drink soup before meals, and the hunger will be greatly reduced, which is good for gastrointestinal health, and can also control calorie intake, so that you can lose weight slowly.

The fourth principle, regular meals

Don't be hungry and full. The body has no memory of eating regularly, and cannot digest and run on time. As a result, every time you eat, the body will desperately hoard calories, which will affect the body's metabolic level.

If you want to maintain a high metabolic rate, you need to eat three meals regularly. Don’t starve yourself all the time, causing stomach ulcers, let alone supporting yourself, leading to gastroptosis and other health diseases. Supplement high-quality protein for breakfast, 80% full for lunch, use whole grains instead of rice, eat less for dinner, eat more vegetables and less staple food, and keep 70% full.

The fifth principle, supplement high protein food

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 reduction needs to be increased to 1.5g per kilogram.

The time it takes for the body to digest high-protein foods will be longer, and the feeling of fullness will last longer, making it less likely to overeat. High-quality protein foods: eggs, duck eggs, chicken breast, sea fish, shrimp and crab, oysters, milk, dairy products, etc.

5 principles of weight loss, stick to it for 2 months, and your weight will slowly drop!

5 weight-loss diet principles, stick to it for 2 months, and your weight will slowly drop

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