Get rid of the "epidemic prevention fat"! Nutritionist certification, 14 natural slimming foods in 6 categories to let you know

The "anti-epidemic fat" gained from staying at home for several months makes you want to try the legendary "negative calorie" food, hoping that you will not go hungry and will lose weight the more you eat? Listen to what nutritionists say to help you fight obesity.

The domestic epidemic situation has slowed down, and social activities such as travel and dinners have been gradually lifted. Many people have begun to worry about the happy weight they have gained by staying at home for the past few months. Although everyone knows that eating less and exercising more is the highest principle of weight loss, hunger is undoubtedly the biggest obstacle.

Lin Xingchun, director of the nutrition department at the Sun Yat-sen University Hospital, believes that there are several key points to avoiding hunger and losing weight successfully. The first is to resist the temptation of sugary cold drinks, and the second is to choose the right food, control the portion, and eat in the right order.

Lin Xingchun reminded that many people cannot resist the temptation of cold drinks. Various sugary ice drinks contain invisible calories and are the number one killer of weight loss. Especially drinks containing refined sugar should be paid more attention. For example, brown sugar, white sugar, black sugar, granulated sugar, rock sugar, honey, etc. are all extra added sugars. Compared with the natural lactose in dairy products and the natural fructose in fruits, these extra added refined sugars can easily make the calories explode. Especially those who need to lose weight should develop the habit of drinking water to quench their thirst, which will help lose weight.

Start with high-fiber, low-calorie foods

Regarding the rumored "negative calorie" foods that help people lose weight the more they eat, Lin Xingchun analyzed that the common characteristics of these mentioned ingredients, including cucumbers, tomatoes, cauliflower, celery, kale, etc., are that they are rich in fiber, which not only increases satiety and reduces hunger, but also delays the absorption of sugars in the body, affects fat synthesis, helps stabilize blood sugar, and increases the body's metabolic rate.

The second feature is that the calories are generally low. A serving of vegetables has only 25 calories, compared to 60 calories in a serving of fruit. Beef tomatoes, which are vegetables, are very suitable as an option for a weight loss menu. They have lower calories than fruit tomatoes (i.e. cherry tomatoes and honey tomatoes). The difference lies in sweetness. It can be seen from this that even the fructose in natural fruits cannot be consumed indiscriminately, and it is not feasible to lose weight by eating only fruits. Especially for people who need to control blood sugar, the intake of fruits needs to be controlled in quantity.

Weight loss should also be balanced to maintain metabolic rate

Why is it necessary to have a balanced diet while losing weight? Lin Xingchun emphasized that many people in the market will adopt more extreme methods, such as fasting and starch-free weight loss methods. However, too strict restriction of calorie intake will slow down the body's basal metabolic rate, which is not conducive to weight loss.

Daily calorie requirement = basal metabolic rate + total activity + thermal effect of food production. The basal metabolic rate is related to the amount of muscle and is proportional to the muscle mass (Lean Body Mass). The more muscle mass you have, the higher your body's basal metabolic rate. The basal metabolic rate of a normal person is 0.80~1.43 Kcal/Hr/Kg. The basal metabolic rate required to maintain a day is 1200~1600 Kcal, which accounts for about 50~70% of the calories needed for a day, and is 10% lower during sleep than when awake. The basal metabolic rate is the minimum amount of calories consumed to maintain life, which is mainly used for breathing, heartbeat, oxygen transport, glandular secretion, kidney filtration and excretion, muscle tension and cell function.

As for the thermal energy effect of food, it refers to the phenomenon of energy consumption during the eating process. From the intake of food, chewing, swallowing, digestion, absorption, storage to metabolic conversion, a series of digestion and absorption will consume calories, which is the energy consumption caused by the whole process. Although food itself has calories, metabolism speeds up after eating. Glands synthesize or secrete digestive juices or bile to digest food, absorb, transport, store, metabolize and utilize nutrients. The process of digesting food consumes energy. Therefore, as long as the calories eaten are

Starch cannot be banned, it will increase muscle loss

In addition to protein, fiber is also particularly important. Lin Xingchun explained that every kind of fruit and vegetable contains two major types of fiber. The "water-insoluble fiber" includes plant cellulose, hemicellulose and lignin from whole grains and vegetables, which can help smooth excretion and prevent constipation. The other "water-soluble fiber" includes pectin, mucus in seaweed and seeds, and plant gum in oats and agar. It can inhibit the absorption of fat in the diet, and can also combine with bile acid and bile salts to reduce the absorption of cholesterol in the blood, and even delay the absorption of sugars, stabilize blood sugar after meals and increase satiety, which are all good helpers for weight loss.

Therefore, if you want to fight obesity, you can give priority to foods with high fiber content and high satiety. This will not only reduce the amount of food you eat, but also reduce the absorption of fat in your diet. Nutritionists recommend that you drink some water or light soup before eating to relieve hunger, then start eating low-calorie, fiber-rich vegetables to increase satiety, and finally eat protein and whole grains, and your food intake will naturally decrease.

Lin Xingchun particularly emphasized that many people who almost do not eat starch in staple foods in order to lose weight should be careful that they may not lose weight but instead affect their health. This is because carbohydrates among the three major nutrients are responsible for providing the calories needed by the human body and must be obtained from whole grains. Once the daily calorie source is insufficient, the body will convert protein into calories for consumption. Then the protein needed by the muscles will be broken down into calories for the body to use, resulting in insufficient protein needed to build muscles. If you avoid taking any carbohydrates in order to lose weight, it will actually increase muscle loss, which will in turn affect your basal metabolic rate and may not be beneficial for weight loss.

The correct approach is not to starve before exercise. Starch intake can be reduced, but you cannot skip it. An appropriate amount of carbohydrate intake should be taken to provide the calories needed by the body. After the calories are consumed during exercise, it is useful to supplement protein to build muscles after exercise.

14 natural foods in 6 categories

Lin Xingchun also further provides natural foods that are more suitable for people who want to lose weight to get a balanced nutritional intake. His weight loss meal plate must include fiber-rich whole grains and vegetables and fruits, especially low-calorie vegetables. Beans, fish, eggs, meat and dairy products that are necessary for building muscles are rich in high-quality protein, and are paired with nuts and seeds that contain trace minerals. This is a meal plate reference that is suitable for weight loss and is very consistent with a balanced diet. As long as you don't eat too much and pay attention to the order of eating, it will help reduce the burden on your body.

❶Whole grains

Oats: Rich in dietary fiber, they can provide satiety and body energy, and can also effectively lower cholesterol.

❷Vegetables

Spinach, cabbage, and celery: Rich in dietary fiber and the minerals calcium and potassium. In addition to helping bowel movements, they can also reduce fat synthesis and cholesterol.

Beef Tomato: Low in calories, tastes like fruit but contains less sugar than fruit, very suitable for people who want to lose weight.

❸Fruits

Apple: An apple as big as a girl's fist contains 60 calories. In addition to vitamin C, it contains pectin which can lower cholesterol.

Papaya: Contains proteolytic enzymes and pectin, which can reduce fat synthesis and cholesterol.

Watermelon: It is one of the most diuretic fruits and can reduce excess water in the body.

Grapefruit: It has a low glycemic index, slows down fat synthesis, and contains pectin which can lower cholesterol.

Kiwi fruit: Known as the "king of vitamin C", it is also rich in dietary fiber, which helps intestinal digestion and reduces fat absorption.

❹Beans, fish balls, meat

Eggs: Rich in B vitamins, they help metabolism in the body.

Lean turkey: It is high in protein but the lowest in fat.

❺Dairy products

Dairy products: Drinking milk, yogurt or cheese in moderation every day can provide calcium that not only builds bones but also muscles.

❻Oils, nuts and seeds

Sesame: Rich in linoleic acid, it can promote metabolism and help lose weight.

Water: Replacing sugary ice drinks with boiled water can increase the body's metabolic rate and increase satiety. If you want to control your food intake, drinking some water before eating can help, or drinking some light soup can relieve hunger.

Green tea: Without adding sugar, it not only has anti-cancer and antioxidant effects, but also has the effect of improving metabolism.

This article is excerpted from Changchun Monthly Issue 452

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