Amber Ahn eats boiled meals to lose body fat? Eat good fats for three meals so you won’t get fat!

An Xinya, known as the "Otaku Goddess", has a cheerful and unpretentious image of a girl next door that is deeply rooted in people's hearts. In recent years, she has been actively developing in the drama industry and has played the leading role in many idol dramas and movies! A few days ago, print media reported that in order to make herself look better on camera, An Xinya has successfully reduced her body fat by shaving off 5 kilograms of fat by eating a "boiled meal" of boiled chicken breast with okra, mushrooms and other high-fiber vegetables for three months. However, nutritionists remind that if you use the "low-fat" method to lose weight for a long time, it may cause problems such as physiological reactions being blocked and rough skin, which should not be underestimated!

Long-term insufficient fat intake? Be careful, physiological reactions are blocked, causing rough skin and menstrual abnormalities

Nutritionist Liang Jiawei said that although a significant reduction in fat intake in the diet may indeed lead to a decrease in body fat and weight in the short term. However, in fact, if you maintain this kind of diet for a long time, not only will the body detect the lack of fat intake and activate the fat synthesis pathway, making fat more easily synthesized, causing body fat to increase instead of decrease.

It is particularly important to note that fat is one of the important ingredients that is indispensable for maintaining the normal functioning of human physiological functions. If insufficient intake is made for a long time, the body will lack essential fatty acids, which will affect the absorption of fat-soluble nutrients in food, including vitamins A, D, E, and K, leading to health hazards such as rough skin, hindered physiological reactions, and increased oxidative stress. In severe cases, it is more likely to cause cell damage, sexual hormones, and endocrine system failure to function normally, leading to abnormal menstrual cycles!

Are you eating enough oil to protect your health? It is best to supplement with unsaturated fatty acids!

In order to avoid the above health crises from happening one after another and to lose weight healthily and safely, it is very important to consume moderate fat in your weight loss diet! According to the Ministry of Health and Welfare's daily dietary guidelines, the recommended daily fat intake for healthy adults is about 3 to 7 teaspoons + 1 serving of nuts and seeds to maintain the normal functioning of the human body.

In addition, when choosing fats in your daily diet, you should follow the principle of eating less trans fats and consuming more unsaturated fatty acids than saturated fatty acids! Nutritionist Liang Jiawei further explained that in fact, unsaturated fatty acids can be divided into two major types: "polyunsaturated" and "monounsaturated" fatty acids. Each of them has different effects and benefits on the human body. For example, polyunsaturated fatty acids (such as fish oil and linseed oil) not only help regulate blood lipids, but also have certain benefits in protecting cardiovascular health.

As for monounsaturated fatty acids (for example, olive oil, canola oil, and bitter tea), they have the benefit of lowering LDL-C (bad cholesterol) and helping to reduce the risk of arteriosclerosis. In addition to cooking oils, the monounsaturated fatty acids in nuts and seeds are also a good source of oil. For example, sesame seeds, walnuts, almonds, etc. are all good choices.

How to supplement fat in your diet? Remember the 1:2:2 rule for your three meals, and pair them with nuts for the best results

In addition to explaining how to properly supplement fat in daily diet, nutritionist Liang Jiawei suggested that friends who want to lose weight can start by limiting the total amount of fat, use oil more evenly in each meal, and eat it with vegetables at the right time, and avoid completely consuming oily foods. Taking the example of a healthy adult who needs to consume 2,000 calories per day, the recommended daily intake of fats and nuts is about 6 servings, including 5 servings of fats and 1 serving of nuts.

As for the amount of fat consumed and the dietary distribution, 1 serving of fat is equivalent to 1 teaspoon, and the recommended distribution for breakfast, lunch and dinner is 1:2:2, plus 1 serving of nuts, such as 1 tablespoon of pumpkin seeds or sunflower seeds; or 10 grams of pistachios to provide monounsaturated fatty acids. In addition, 1.5 cups of low-fat milk can also provide 6 grams of fat, which is a good way to consume it.

Prevent foods from hiding fat! 5 Key Points to Identify High Fat Elements

In addition, nutritionist Liang Jiawei has also specially sorted out 5 key points on how to judge the fat content of food, providing it to everyone as a reference for daily diet, so as to find out foods that are often overlooked by the public but are likely to contain hidden fat:

Key point 1/ Contains skin: for example, chicken skin, pig skin, duck skin, and fish skin.

Key point 2 / There is evenly distributed fat on the cross section: hot dogs, beef brisket, ham, etc.

Point 3/ Processed minced meat products: meatballs, sausages, hot dogs, steamed buns, and various hot pot dumplings.

Point 4: White fat is visible: pork belly, pork belly, bacon, fish belly, small intestine, large intestine

Point 5/ Foods processed with edible oil: meat floss, meat jerky, and triangular fried tofu.