Don’t be afraid of getting fat when eating hot pot~ Choose the soup base and ingredients, and don’t eat fat with 4 principles

The temperature has dropped suddenly, and it is the peak season for eating hot pot. Doctors point out that cold weather is suitable for eating hot pot to keep warm, but hot pot contains high-fat and high-calorie foods, which is a taboo for people who want to lose weight. If you want to eat hot pot without gaining weight, it is recommended that you choose healthy ingredients wisely, pair them with light soup bases and sauces, and chew slowly to reduce the risk of obesity.

Liu Bo'en, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, pointed out that many people eat meat mainly when they eat hot pot, such as fatty beef, intestines and pork slices, and generally consume more than 1,000 calories in one meal, which is at least 1 times more than the recommended 500 to 600 calories for a regular meal. If you are not careful, your weight will easily get out of control.

4 principles of hot pot weight loss without getting fat

Generally speaking, it’s okay for people who are losing weight to eat hot pot occasionally, but they should choose a light soup base and avoid spicy soup bases. In addition, the longer the hot pot is cooked, the higher the potassium ions will be, so it is recommended not to drink the soup. As for food recommendations, you can choose more green vegetables, as well as protein-rich foods such as tofu and pig blood. You can also choose white meat such as fish, and avoid processed foods such as meatballs.

Basically, when losing weight, people are most afraid of "soup, hot, lying, and sugar". Therefore, there are 4 major principles that obese people should follow when eating hot pot:

• 1. Don’t be picky about all-you-can-eat restaurants.

• 2. Do not eat processed foods, such as dumplings and meatballs.

• 3. Do not drink soup, drinks, desserts, or dip.

• 4. Eat in portions, let it cool down first, and drink plenty of boiled water.

Obesity mines: choosing soup base and ingredients

Doctor Liu Boen emphasized that the soup base and ingredients are invisible mines that cause obesity among hotpot lovers. The soup base usually determines the calories in hot pot. When people eat hot pot, the first step is to choose the soup base. Since there is no fixed recipe for the soup base, the trick to choosing a low-calorie soup base is to look at the "turbidity" of the soup base. The lighter it looks, the lower the calories.

Generally, as the turbidity of the soup base increases, the calories also increase. The hot pot soup bases currently on the market are clear soup bases made from vegetables (such as kelp, tomatoes), which have lower calories. As for high-calorie soup bases, spicy hotpot, milk hotpot, curry hotpot and stinky hotpot are the most popular, so be careful.

《Soup base calorie comparison》

• 1. Low-calorie soup bases: Japanese kelp hotpot, tomato hotpot, clear chicken soup, sauerkraut and pork hotpot.

• 2. Medium-calorie soup base: miso pot, kimchi pot, pumpkin pot.

• 3. High-calorie soup base: spicy hotpot, milk hotpot, curry hotpot, stinky hotpot.

《Smart Selection of Hot Pot Ingredients》

• 1. Staple foods: It is recommended to replace white rice and pasta with whole grains and root vegetables such as sweet potatoes.

• 2. Vegetables: Choose more vegetables such as leafy vegetables, melons and mushrooms, which can make the dish diverse and rich, and rich in dietary fiber.

• 3. Beans, fish, meat and eggs: You can choose traditional tofu, dried tofu, frozen tofu, low-fat seafood (such as shrimp, fish fillets, clams) or lean meat (such as chicken) to reduce fat intake.

• 4. Hot pot ingredients: Artificial additives should be reduced, such as meatballs, cheese balls, etc. Eating too much can easily increase the risk of high blood pressure, cardiovascular disease, liver and kidney diseases.

Chew slowly and eat light sauces

In addition to choosing ingredients wisely, when choosing sauces, it is recommended to use onions, ginger, garlic, coriander, grated radish, chili peppers, lemongrass leaves, white vinegar and soy sauce as dipping sauces. Choose light flavors and avoid using high-fat, high-salt sauces such as shacha sauce and bean paste.

It is recommended to cook vegetables first (not too long to avoid destroying too many nutrients), and then put beans, fish, meat and eggs in to cook; when eating, you should chew slowly and follow the principle of "pick one thing, eat one thing". At the same time, don't drink the soup. If you really want to try something new, it is recommended to just have a light taste. As long as you choose the ingredients and soup base carefully, you can enjoy eating hot pot and lose weight without getting fat.