Добавлено: Вт Фев 23, 2021 12:51 pm Заголовок сообщения: Tips for choosing how to eat "food" to "lose
If you slotxo want to lose weight, do not use the “fast” method, but eat the right way.
From the information in the book Mr. Salaya Kongsomboonvet's "miracle anti-aging diet" stated that if asked how to eat and lose weight, the simple answer is to eat 500-1,000 kilocalories of energy-reduced food per day to lose weight ½ or 1 kg when losing weight Energy requirements are reduced accordingly. Therefore, goals must be set for energy levels. And exercise on a lower weight basis In order to continue to lose weight This means that people who lose weight have to reduce their calorie levels even further. And add more exercise, it is important to eat foods that reduce the Chlorine. And is good for the body
Characteristics: Slow but safe weight loss diet must contain complete nutrients. And does not impair health Must help relieve hunger And exhaustion is important, women need to get at least 1,200 kcal of energy per day and men need to get at least 1,800 kcal of energy per day to prevent vitamin and mineral deficiency. Otherwise, it should be supplemented with vitamins and minerals.
A weight loss diet should have the following characteristics.
Easy to find in everyday life
A weight loss diet should be planned based on the five main food groups, usually the first 2-3 weeks of weight loss is the reduction of water in the body. Which leads to the loss of vitamins and minerals Therefore, it should be compensated with food that is diverse in all categories.
Fortified with vitamins and minerals
Most low-calorie diet foods are low in nutrients, especially calcium, iron, and vitamin C. A multivitamin supplement should be taken to prevent a deficiency.
Have enough protein
The protein content of the food should be high enough to maintain a healthy balance. Including being a quality protein To prevent the body from breaking down muscle protein to repair tissues such as skin, it is best to choose high-quality protein from meat, poultry, fish, eggs and plant proteins such as nuts and tofu.People who lose weight should not get less than 40 grams of protein. Per day because there is a risk of ventricular arrhythmias During weight loss Recommended to get 72-80 grams of high-quality protein.
Have enough carbohydrates
Carbohydrates help prevent muscle wasting. The food you eat should contain at least 130 grams of carbohydrates per day to prevent exhaustion, leading to ketosis or the presence of ketone bodies in the blood to prevent harm from water imbalance. And body fluids
During weight loss There may be a higher uric acid problem in the blood. Especially If the diet is very low in carbohydrates Due to the pulling out of fat for energy The result is high levels of acid and toxins in the blood. Resulting in higher uric acid levels Raising the right amount of carbohydrates can help prevent this disorder.
Have enough fiber
Should eat foods containing fiber 20-30 grams per day to help the digestive system work normally.
If you eat 1⁄2 cup of brown rice per meal, 1⁄4 cup carrots, 1⁄4 cup broccoli, 1⁄4 cup dry beans, 1 medium orange, and one medium apple, you will get approximately 30 grams of fiber per day.
Get 30-35% of your energy from fat from food.
Abstaining from meat And refrain from cooking oil may cause only 10% fat, which is too strict elimination. And difficult to do in the long run Therefore, the fat content should not be less than 20% of the energy with saturated fat. (Animal fat, butter, milk) not more than 10% of energy, polyunsaturated fat 10% and the rest is monounsaturated fat. In addition to losing weight Can also help prevent heart disease as well
Drink 8-10 glasses of water every day.
Water can be in the form of a drink, such as a juice or a soup. But plain water is the best clean water Because there are no calories Especially when exercising You must drink enough water to meet your body's needs.
Do not forget that in addition to eating the right way. Should exercise regularly. By exercising for at least 3-5 days, at least 30 minutes each time, focusing on cardio and weight training to burn energy. And strengthen the muscles in the body to be strong This will help you lose weight correctly. Eat normally You do not have to starve until you suffer.[/img]