A must-know for winter! Learn 10 diet tips and never gain weight

As the temperature drops in winter, appetite naturally increases. In this season that is most suitable for nourishing the body, here are 10 dietary tips so that you can nourish your body without worrying about gaining weight!

【5 major dietary DO's】

1. The total amount of food intake does not exceed the calories required by the body

The calories provided by food to the human body every day should be maintained in the range of 1200 to 1800 calories, which is the minimum energy required to maintain normal life activities. Since everyone's height, weight, age, and activity level are different, the specific amount of calories needed should be determined based on actual conditions. No matter what kind of food you choose for nourishment, if the calories you consume every day exceed the calories your body needs, it will lead to obesity.

2. Eat these before meals

◆Drinking soup: In addition to warming and nourishing the stomach, it can also produce a feeling of fullness and achieve the purpose of controlling appetite.

◆Eat a kind of fruit: Eating fruit before meals can help break down excess fat in food, and can also control appetite and avoid overeating. However, when eating fruit before a meal, you should be careful about the type of fruit you choose. Here are a few fruits that are not easy to eat on an empty stomach.

◆Persimmon: When the stomach is empty, the stomach contains a large amount of gastric acid, which will react with the pectin, tannic acid and other substances in persimmons to produce insoluble lumps. These lumps cannot be excreted with feces, and when they accumulate too much, they will cause gastric stones.

◆Banana: Bananas contain a large amount of magnesium. Eating them on an empty stomach will cause an imbalance in the ratio of magnesium and calcium in the human blood, which will have an inhibitory effect on blood vessels.

◆Oranges: The large amount of sugar and organic acid in oranges can irritate the gastric mucosa when eaten on an empty stomach.

3. Eat more light vegetables with less oil and salt

One of the best ways to stay in shape in winter is to fill your stomach with vegetables that are low in oil and salt to create a sense of fullness, thereby controlling your food intake. Green leafy vegetables and cruciferous vegetables are especially recommended. Eating more of these vegetables can help digestion and promote gastrointestinal motility. In addition, it is best to reserve 1 to 2 days a week to drink porridge and eat vegetarian food, and not eat other snacks after meals, which can reduce the burden on the stomach and intestines.

4. Choose meat wisely

The climate is cold in winter, so you can consume an appropriate amount of fat food, but you should be careful to control the total amount. It is recommended to take protein-rich foods as the main tonic and starchy foods as the supplement. When eating meat, you should give priority to meat with low fat and calories, such as fish, shrimp, skinless chicken, and duck. Secondly, you should choose meat that is simply cooked, because the large amount of seasoning in overcooked dishes will secretly provide calories that are difficult to ignore.

5. Choose tea or boiled water as your drink

Try not to drink bottled drinks, because whether it is fruit juice, carbonated drinks or tea, they all contain a lot of sugar. You may want to replace bottled drinks with homemade hand-brewed tea, especially drinking barley tea or Pu'er tea after meals, which can not only reduce calorie intake, but also have the effect of clearing fat and relieving greasiness.

【5 major dietary DON'TS】

1. Taking supplements when you are not sick

When you are in good physical condition, adding too much high-fat, high-calorie food to your diet on the pretext of preventing disease will increase the cholesterol level in your blood. Be careful not to induce cardiovascular disease!

2. Failing to distinguish between reality and illusion

Traditional Chinese medicine believes that "the weak should be nourished". Patients who are not suffering from deficiency should not abuse tonic medicines, and only taking medicines according to the symptoms can benefit the body. Otherwise, it will be counterproductive and may cause harm to the body. People with a cold constitution are afraid of cold and like heat, have cold hands and feet, a tasteless mouth with excessive saliva, a pale tongue and a deep and fine pulse; people with a hot constitution have hot hands and feet, dry mouth, bad breath, dry and hard stools, etc. If you take supplements indiscriminately without distinguishing between cold and heat, the symptoms of cold and heat will be aggravated.

3. The more the better

Any nourishing food should be consumed in moderation, otherwise it may be harmful to your health. For example, taking too much ginseng and antler supplements can cause abdominal bloating and reduce appetite; consuming a large amount of hot supplements may lead to excessive internal heat and mouth ulcers.

4. Simply taking meat as a tonic

Animal protein is undoubtedly a good tonic, but its difficult absorption characteristic can disrupt gastrointestinal function and cause indigestion if taken for a long time or in large quantities. The diet should focus on the combination of meat and vegetables. Excessive meat consumption may lead to nutritional imbalance, excessive fat intake, and cause cardiovascular disease.

5. Eat without worrying about defecation

Because the appetite is wider and the amount of food consumed increases in winter, the body may take in excessive fat during tonic, and the acidic toxic substances produced after the metabolism of meat need to be excreted in time. If you only focus on dietary supplements and ignore the excretion of waste, toxins will remain in the stomach and intestines for too long, which will cause great harm to your health. To maintain intestinal health, it is recommended to clean the stomach 1 to 2 times a week.

Read the full article on VOGUE.com

Have you heard of these weight loss methods? Which ones are correct and which ones are incorrect? Experts help you solve your doubts

“You won’t gain weight no matter how much you eat during your period”, is this true or false? Debunking three myths about losing weight during menstruation

Nutritionists recommend eating less of the following five foods

For more exciting reports, please visit VOGUE website

※This article is authorized by VOGUE magazine and is prohibited from being reproduced without permission.