"Yanxi Palace" Wu Jinyan lost 7kg! Painless weight loss revealed ~ Nutritionist: Pay attention to these "eyebrow corners"

Have you chased it? The Qing Dynasty Qianlong palace drama "Story of Yanxi Palace", which has caused a sensation in China, is so eye-catching that its playback volume on iQiyi has exceeded 100 million, setting a record. The actresses in the drama are all competing for beauty. Among them, the 27-year-old heroine Wu Jinyan, who plays Wei Yingluo, took "painless weight loss" and lost 7kg in order to appear thinner and more pitiful. It turns out that her secret weapon for weight loss is not only exercise, but also the "631 diet". Unexpectedly, domestic nutritionists also "liked" it, but reminded that there are still some "small details" to pay attention to when implementing this weight loss method in order to lose weight healthily!

"631 diet": The proportion of breakfast, lunch and dinner is 6:3:1

What is the "631 Diet"? According to our understanding, the whole day's diet is divided into ten equal parts, and the ratio of breakfast, lunch and dinner is 6:3:1. Breakfast accounts for the largest portion, and 60% is eaten, lunch is 30%, and dinner is 10% of the total day's diet. In other words, only 1/10 of the total day's food should be eaten for dinner, and try to avoid starch for dinner. As for diet, completely give up white rice and replace it with brown rice, and focus on vegetables, fruits or protein, that is, maintain the principle of more vegetables and less meat, less oil and less sugar.

Is this eating method of dividing the three meals into ten equal parts of 6:3:1 for breakfast, lunch and dinner a good one? Nutritionist Zhao Hanying said that, in fact, there is no problem. The key point is whether the total amount of nutrients consumed throughout the day is sufficient. Generally, office workers spend the most time consuming brainpower in the morning, noon and afternoon, and therefore require more food energy. If social activities are excluded at night, normal people should consume smaller amounts of food to maintain their health. It is okay to have a light dinner. As long as a balanced diet is achieved during the day, eating less at dinner will not cause malnutrition problems. On the contrary, if you eat a lot at night, it will easily lead to a decrease in activity level, which will then accumulate and turn into fat.

Give up white rice for dinner and switch to brown rice. Nutritionist: A large amount of dietary fiber can help stabilize blood sugar

According to the food intake of the "631 Dietary Principles", the most special thing is to give up white rice for dinner and replace it with brown rice. Nutritionist Zhao Hanying said that this is a very good choice. However, if you are prone to constipation, you may want to switch to sweet potato, pumpkin, or corn crude fiber starch, which will be more effective. Because brown rice, purple rice, and other crude fiber starches contain a lot of dietary fiber, which can help stabilize blood sugar. It is also less likely to cause blood sugar to rise quickly or even convert into fat accumulation and cause obesity. For those who do not have many dinner parties or social gatherings at night, it is easier to implement and will also help control weight.

Healthy weight loss diet: Eat enough vegetables and avoid high-fat and high-sugar afternoon tea

However, from the perspective of nutritional science, a healthy weight loss diet still recommends that working women should eat at least five servings of fruits and vegetables. In nutritionist Zhao Hanying's weight loss clinic experience, she often sees people eating very few vegetables all day long, and the vegetables in their lunch boxes are pitifully few; eating at most two fists' worth of vegetables is already scary.

In addition, try to avoid refined starches such as bread, noodles, and white rice. It is recommended to replace them with brown rice, purple rice, or whole wheat bread, which will be better. Also, avoid high-fat, high-salt foods, as well as afternoon tea that girls love very much, including desserts, cakes, chicken chops, bubble milk tea, etc. Try to replace them with fruits, as well as healthy sugar-free soy milk, edamame, tea eggs, etc., which are less burdensome.

A good weight loss plan actually needs to be tailored to your individual situation and should be evaluated based on your personal circumstances to see if you have any stomach problems, constipation, or other problems. It would then be more appropriate to design a weight loss diet plan. A reminder: to be thin and healthy, don't just pursue skinny beauty or extremely low weight. After all, being too thin can easily lead to problems such as osteoporosis and irregular menstruation.

Do aerobic exercise to speed up fat burning

In addition to diet control, Wu Jinyan also keeps running and chooses to dance ballet. Nutritionist Zhao Hanying said that ballet dancing can strengthen muscle lines and is a good choice. For those who generally want to lose weight actively, they might as well do more aerobic exercises, which can speed up fat burning and is more conducive to weight loss.