Understand a series of symptoms of obesity, we can know how much inconvenience obesity can bring to our lives, while the body is also damaged. Someone will ask. Is obesity the same as fat in our daily lives? In fact, through the above explanations, it can be understood that obesity is an extension of obesity. When it develops to a certain extent, it is obesity, which has reached a pathological state. Therefore, we must pay special attention to the usual diet and lifestyle. Do not repent when we develop morbidity, and we must promptly correct the state of obesity. What is the healthiest way to lose weight? This is diet therapy and exercise therapy, which is the least likely way to rebound. The following Xiaobian tells everyone how to diet and achieve the purpose of weight loss.
First of all, we first understand the principles of nutrition treatment:
Control of diet will limit the amount of energy ingested to 1000-1500 kcal/day, reduce fat intake, fat intake should be 25%-35% of total energy, diet rich in fruits and vegetables, dietary fiber; to thin Meat and vegetable proteins serve as protein sources. There should be plenty of good quality protein in the diet for weight loss. In addition to supplementing essential nutrients, it is necessary to add necessary vitamins, minerals, and sufficient moisture. You also need to change your eating habits and eat slowly and slowly to slow the absorption of nutrients and control your energy intake. Dietary control targets monthly weight loss of around 0.5 to 1 kg, and 6-month weight loss of 7-8%. After understanding this principle, dietitians will first recommend recipes suitable for obesity.
1, vegetarian dishes
Vegetarian food, no doubt, is to eat lightly salted, varied, and fast-fried vegetables. This way of eating is not only low in calories, satiety, but also rich in dietary fiber, promote the rapid release of toxins, and avoid fat accumulation.
Small vegetables, color peppers, and oiled wheat are good ingredients for weight loss. They are rich in fiber and can control fat intake. Of course, we can also use other green vegetables, wax gourds, sepals and so on.
2. Meat dishes
Obesity can lose weight to eat meat? Fat people lose weight most of the refuse meat, that weight loss can not eat meat, everyone does not know, meat is an important supplier of human energy needs, is essential to maintain physical health! So, as long as there is a choice Eating meat foods is not only harmless for losing weight but may also be beneficial for weight loss. So, what is fat for weight loss?
(1) Rabbit meat
Rabbit meat contains more protein, containing 21.5 grams of protein per 100 grams of rabbit meat; contains less fat, only 0.4 grams of fat per 100 grams; rich in lecithin; contains less cholesterol, cholesterol is only 83 mg per 100 grams . As rabbit meat contains more protein, higher nutritional value and less fat, it is an ideal meat for fat people.
(2) Beef
The nutritional value of beef is second only to rabbit meat and it is also suitable for fat people. More than 20 grams of protein per 100 grams of beef, beef protein contains more essential amino acids, and lower fat and cholesterol, therefore, is particularly suitable for fat people and high blood pressure, arteriosclerosis, coronary heart disease and diabetes patients moderate consumption.
(3) Fish
In general, the fat of livestock meat is mostly saturated fatty acids, while the fat of fish contains a variety of unsaturated fatty acids, which has a good cholesterol-lowering effect. Therefore, fat people eat fish better, can not only avoid obesity, but also prevent the occurrence of arteriosclerosis and coronary heart disease.
(4) Chicken
Each kilogram of chicken contains up to 23.3 grams of protein, and has a fat content of only 1.2 grams, which is much lower than various types of meat. Therefore, proper eating of chicken will not only benefit human health, but also will not cause obesity.
(5) Lean pork
Lean pork contains high protein, up to 29 grams per 100 grams, 6 grams per 100 grams of fat content, but after stewing, the fat content will be reduced, therefore, is also more suitable for fat people.
In fact, there are many recipes you can eat, but remember to eat lean meat, and cooking less oil.3, fruit vegetables
Fat, have you ever tried a fruit dish? Blending vegetables and fruit is also an innovation.