Get rid of the big food monster after the New Year! Nutritionist Zhao Hanying: 2 tips to regain your bird-like stomach

The longest 10-day Spring Festival holiday in history has ended. During the New Year period, many people were like "gluttons". Not only did they eat high-fat, high-sugar, and high-calorie New Year's dishes, but they also had snacks during meals. As a result, they accumulated body fat and felt hungry. Nutritionist Zhao Hanying reminds us that continuous overeating will not only cause body fat accumulation due to increased blood sugar in the body, but will also easily lead to hunger, resulting in the situation where "the appetite cannot be reduced" after work.

A high-burden diet may cause body fat accumulation and hunger

Nutritionist Zhao Hanying said that if people eat too many rice cakes, fried rice, pineapple cakes and thickened soups during the Chinese New Year, and consume excessive amounts of these refined starches, the blood sugar concentration will rise rapidly, causing a large amount of insulin to be secreted and sugar to be converted into body fat accumulation. Many foreign clinical studies have found that eating refined processed foods frequently can make the body prone to hunger and wanting to eat constantly due to insulin. When the body is accustomed to a diet of large amounts of fish and meat, returning to the state before the New Year is a challenge both physically and psychologically.

The nutritionist shared that she had met a 42-year-old woman who gained 6 kilograms after attending various dinner parties during the Chinese New Year. She was so shocked that she decided to fast, but she suffered from stomach pain, weakness in her hands and feet, and low mood. After three days of starvation, she failed without losing a kilogram. In this regard, nutritionist Zhao Hanying specifically reminded that dietary adjustments should be made in a "gradual" manner, allowing the body to slowly return to normal and regain its original appetite and health.

How can we relieve the guilt after the New Year and feel full and painless?

For people who want to be healthy and reduce burdens after the Chinese New Year, nutritionist Zhao Hanying recommends adding high-fiber and plant protein nutrients to the diet. This is because high dietary fiber absorbs water in the digestive system, increases the viscosity of food eaten, and delays gastric emptying; while plant protein is lower in calories and contains a variety of phytochemicals, which can increase satiety while also reducing the burden on the body.

Nutritionists have designed a "high-fiber soy milk plate diet" for the first day of work after the Chinese New Year, using high fiber and protein to help "increase satiety". They also use a two-stage progressive concept to help people painlessly return to their normal food intake from the large amount of food they ate during the Chinese New Year:

Nutritionists have designed a "high-fiber soy milk plate diet" specifically for the first day of work after the Chinese New Year, using high fiber and protein that help to "increase satiety." They also use a two-stage progressive concept to help people painlessly return to their normal food intake from the large amounts they ate during the Chinese New Year.

Phase 1: Drink soy milk before meals to reduce food intake

The most important thing in the first stage is to maintain a sense of fullness, but gradually reduce the amount of food you eat. You can drink a bottle of high-fiber soy milk before a meal. The feeling of fullness provided by dietary fiber can help reduce your food intake during subsequent meals. At the same time, you should maintain a 2:1 ratio of vegetables to meat, and the rest can be based on your daily diet habits without rushing.

Phase 2: Plant protein reduces burden

When entering the second stage, you need to pay more attention to the choice of protein sources. It is recommended to replace red meat with "plant protein + white meat", such as using high-fiber soy milk + chicken or fish to replace beef and pork. In addition to having lower calories, the multiple phytochemicals contained in soy milk can also provide a diverse nutritional choice that complements animal protein. You can also be more advanced and change the soy milk to a sugar-free flavor; at the same time, the meal cooking methods should mainly be blanching, braising, and steaming. Vegetables and meat should also maintain a 2:1 ratio. You can also try multi-colored vegetables to supplement different nutrients.

A high-fiber soy milk diet for soup lovers, starch lovers, and sweets lovers

Nutritionist Zhao Hanying also provides different dietary compensation suggestions for people who love to drink soup and cannot give up starch and sweets. She also shares how to add high-fiber soy milk, which can help increase satiety, into dishes, creating a healthy plate that is satisfying and burden-free for even those with a diet high in soy milk.

Soup lovers: Eating too much meat and fish during the Chinese New Year can easily lead to excessive intake of salt and sodium. It is recommended to supplement potassium ions, or try high-fiber soy milk as the soup base.

【Miso tofu salmon Ishikari hot pot】

Ingredients: 100g salmon, half a box of soft tofu, 100g shiitake mushrooms, 160g baby cabbage, 2 shiitake mushrooms, 2 slices of carrot, 3 scallions, 15g miso, 200cc water, 240cc high-fiber soy milk.

practice:

1. Slice the salmon, cut the tofu into cubes, chop the shiitake mushrooms into small pieces, remove the stems of the baby cabbage, and soak the shiitake mushrooms.

2.Mix water and miso and put into the soup pot.

3. Add all ingredients except soy milk and bring to boil.

4. Finally, add soy milk and bring to boil.

Starch control: During the Chinese New Year, people tend to eat too much refined starch when tasting a variety of New Year dishes and snacks. It is recommended to supplement with high-fiber foods such as sweet potatoes, corn, brown rice, and black rice.

【Sweet potato cashew soy milk】

Ingredients: 240cc high-fiber soy milk, 100g sweet potato, 8g cashews.

practice:

1. Peel the sweet potato, cut into pieces, steam until cooked and let cool.

2. Put it into the juicer.

3. Add cashews and hot soy milk.

4. Beat evenly.

Sweet tooth: It is easy to accidentally eat too many high-sugar snacks and shaken drinks during the holidays, so it is recommended to reduce sugar intake.

【Soy milk egg pudding】

Ingredients: 240cc high-fiber soy milk, 20g erythritol, 2 eggs.

practice:

1. Heat the soy milk and add erythritol. It does not need to be boiled, just heat to about 40 degrees C. Let it cool before proceeding to step 2.

2. Beat two eggs, slowly add 1 into the egg liquid, and then sieve.

3. Put 2 into a container, steam it in water for 8 minutes, take it out and let it cool.