Foods you can and cannot eat to lose weight - a reference for people who want to lose weight

When it comes to weight control, diet control is absolutely the most important thing. If you don’t know how to start or don’t know what to do, you might as well try the cup lid method.

First, let’s understand what you can eat to lose weight

The answer is actually that you can eat anything. The so-called "not allowed" here actually means that you just need to control the "portion" and "frequency" of eating.

The recommended foods to eat are as follows

1. Beans, fish, eggs and meat: This type of food is high in protein. It is recommended to eat at least two palms a day. In addition to helping muscle synthesis, it can also increase calorie intake (if you do weight training, you can increase it further).

2. At least 300g of vegetables: When controlling your weight, you will often feel hungry. By consuming an appropriate amount of vegetables, you can increase your sense of fullness and increase your vitamin intake.

3. Eat at least one fist of fruit: Many people are afraid to eat fruit when they are trying to control their weight, but in fact, there is no need to be afraid. Fruit is rich in dietary fiber and vitamins. It is recommended to eat it every day as long as you control the portion.

4. Non-refined grains: It is generally recommended that 1/3 of the grains you eat every day should be non-refined, such as brown rice. In addition to having sufficient trace elements, this will also have a relatively small impact on blood sugar fluctuations. If you usually like to eat starch, choose non-refined grains!

5. Drink more water: In addition to helping blood circulation, water replenishment can also increase metabolic rate.

6. Replace beverages with soy milk and milk: Reducing sweet drinks can significantly reduce calories, and a moderate amount of soy milk or milk can help increase protein intake. If you want to drink on a regular basis, choose soy milk or milk.

The following foods are recommended to be avoided:

1. Refined starch: It is recommended to reduce the amount by half than usual

2. Reduce fried food: Fried food is high in fat and calories, so it is best to eat less.

3. Control sweets intake: Reducing sweets can significantly reduce empty calories and avoid increasing body fat percentage

4. Strictly limit drinking: Alcohol directly causes an increase in body fat, so you must avoid it if you want to lose fat.

5. Avoid processed meat: Processed meat usually contains many additives and high sodium content, so it is recommended to avoid it.

6. High-fat meat: High-fat meat usually has high saturated fatty acids, which can easily increase cholesterol and cause cardiovascular burden.

(Photo source: Nutrue - Nutritionist cup lid)