There are tips for eating boiled meals to lose weight. Nutritionists don’t keep their secret recipes secret and make them public!

In recent years, boiled meals have become popular. Many lunch boxes claiming to be healthy have launched boiled meal boxes. If you often scroll through the Instagram of fitness bloggers, you will often see traces of boiled meals.

From a nutritionist's point of view, "boiling" is indeed a healthy, low-calorie cooking method, and if used properly, it can also achieve the effect of weight loss. But the risks of blindly following or overusing it should not be underestimated!

Today when I was working out in the gym, the sound of chatting beside me was far louder than the background music. The volume of the conversation was too loud to ignore, so I had to eavesdrop openly. I took a quick glance and saw that it was a strong middle-aged man chatting with a slightly plump young man...

Strong man: "It's easy for you to lose weight. You are so young!"

Young man: “Hmm?”

Strong man: "Boil all three meals! Boil the vegetables, chicken, and eggs in water. Once they are cooked, you can eat them. Remember, don't add any sauce!"

This conversation reminded me of a time many years ago when I made my own unseasoned boiled dishes in order to lose weight. Although the all-you-can-eat vegetables, eggs and meat looked rich, the leafy vegetables without the seasoning of sauces were so astringent and hard to swallow. I forced myself to finish a whole bowl of healthy food, but I didn't feel satisfied at all.

Maintaining a good figure is a long-term battle. Any uncomfortable meal cannot be followed for a long time. People who want to lose weight are afraid that a high-fat diet will cause obesity, but it does not mean that a completely oil-free diet can achieve the effect of weight loss. The Department of Health's daily dietary guidelines recommend that lipids should account for 20-30% of total calories . If you deliberately avoid certain nutrients, your body will eventually rebel!

What are the consequences of eating oil-free boiled meals for a long time?

1. Lack of satiety

Fat inhibits gastric motility and prolongs the time that food stays in the stomach, thereby increasing the feeling of fullness. In addition, fat can add aroma to food, make food smooth and shiny, and also give food a crispy taste. Eating fat-deficient food every day will greatly reduce the satisfaction and satiety of the meal.

2. Constipation

Fats also play the role of intestinal lubricants during the digestion process. Not eating oil for a long time can easily cause constipation problems.

3. Endocrine disorders

Fat and cholesterol are key components of human sex hormones and maintain normal endocrine function. If the intake of fat is insufficient for a long time, it will not only lead to endocrine disorders and abnormal hormone secretion in the human body, but also a decrease in testosterone and estrogen. Girls may even suffer from menstrual disorders and infertility.

4. Affects skin health

Lack of fat in the diet will affect the absorption of fat-soluble nutrients. When the body lacks vitamin A, the health of the skin epidermis and mucous membrane will be in danger, making the skin dry and rough. Lack of vitamin E will not delay the aging of cells caused by oxidation. In the long run, the skin will look dry and old.

Although an oil-free diet has a serious impact on the body, boiling is really quick and convenient. How to use boiled food correctly?

◎Replace 1~2 meals

◎Eat evenly even when boiled

If you are one of those people who eat out for greasy breakfast and lunch, then having a low-calorie boiled meal in the evening to balance the calories for the whole day is a good way. If you are someone who is actively controlling calories to lose weight, then boiled meals should follow the principle of balance, vegetables: meat: starch = 2:1:1 , and add a teaspoon of vinaigrette, sesame paste, olive oil, and finally sprinkle with nuts. It not only adds flavor to the food, but also maintains health!

I occasionally make some boiled dishes casually. The ingredients I choose are mainly original foods. The calories are only 320 kcal , but the overall GI value is low, and the digestion time is very long. I won’t feel hungry three hours after eating. I also share this with people who like to prepare their own meals! Striking a balance between health and deliciousness is the secret to maintaining beauty in the long run. If you have great healthy recipes, you are welcome to communicate and share with me!

This article is from the nutritionist's love of thinking - nutritionist Sun Yuming's "Do you have to eat boiled meals to lose weight? Sharing balanced, low-calorie boiled meal recipes"

For more details, please see Nutritionist Loves to Talk - Sun Yuming Nutritionist Blog