Pay attention to 3 points for dinner, losing weight is no longer difficult

The key to successful weight loss lies in dinner. The most important thing is to eat a light dinner and pay attention to the following 3 points, which can help you lose weight easily.

The key to successful weight loss lies in dinner, and the most important thing is to eat a light dinner.

According to the survey, there is no significant difference in breakfast and lunch habits between overweight people and the general population. They basically eat casually for breakfast and have a relatively large lunch. But in terms of dinner habits, 48% of overweight people eat relatively rich meals, which is about 10% higher than the general population.

When losing weight, many people pay more attention to breakfast, which starts the metabolism for the day, and lunch, which provides energy for daytime activities. They often squeeze out space for dinner or even choose not to eat to reduce calorie intake. It can be said that dinner is often in an awkward position of being overemphasized in daily life, yet overly neglected during the weight loss process.

In fact, the role of dinner in weight loss is definitely no less than that of breakfast and dinner. A healthy dinner can provide the body with balanced and sufficient nutrition, which is beneficial to circulation and metabolism. The right food combination can keep the feeling of fullness long enough while keeping calorie intake low, so that you won’t feel very hungry until bedtime, thus ensuring quality sleep and reducing the possibility of skipping meals.

Root vegetables such as carrots, potatoes, yams, sweet potatoes, pumpkins, taro, and corn all contain a lot of starch and can sometimes be eaten as staple foods, but they are all high GI foods. (Image from Wikipedia)

Light dinner rules for weight loss

So, how should you eat a healthy dinner that helps you lose weight? The light dinner diet rules are not complicated. As long as you master three points: choose ingredients well, make good use of combinations, and pay attention to dietary details, you can achieve a good weight loss effect without reducing your food intake too much or deliberately suppressing your appetite. Among them, choosing low-GI staple foods is the key.

Key point 1: Choose low GI staple foods

Low GI staple foods are a must-have for weight loss, as they help stabilize blood sugar and prolong the feeling of fullness. The so-called GI (Glycemic Index), that is, glycemic (glucose) index, is the proportion of food converted into "sugar" in the body, which is different from high GI food. The refined staple foods we often eat, such as white rice, bread, and pasta, are all high-GI foods. They will accelerate the rise of blood sugar in the human body and stimulate insulin secretion. The sudden rise in insulin promotes fat formation. Conversely, low GI foods can reduce the body's insulin secretion, reduce heat production and fat formation.

Although low-GI staple foods will not cause large fluctuations in blood sugar, can increase satiety and reduce fat formation, we cannot use GI value as the only criterion for choosing staple foods. The GI value cannot reflect the protein, fat content and calories of food. Some low-GI foods may also be high-calorie and high-fat foods. Excessive intake will cause weight gain, such as the most familiar chocolate. Therefore, when choosing low-GI foods, we must also consider the calories of sugary foods, and give priority to low-calorie, low-GI staple foods, such as brown rice, whole wheat bread, buckwheat noodles, etc. Among them, the GI value of vermicelli made from mung beans is very low. One handful of vermicelli contains only 70 calories. Its expansion degree after absorbing water is the highest among all pasta. It is very cost-effective and can be tried as a staple food for a light dinner. How to easily identify high GI ingredients

Some high GI ingredients are healthy foods that we are familiar with and can easily be confused with low GI foods when consumed. Ingredients that are sweeter or higher in sugar content generally have higher GI values ​​and are best not included in light dinners. Root vegetables such as carrots, potatoes, yams, sweet potatoes, pumpkins, taro, and corn all contain a lot of starch and can sometimes be eaten as staple foods, but they are all high GI foods and are not suitable as staple foods for a light dinner. It should be noted that this is only a restriction for light dinners, and you should not completely reject these healthy ingredients because of this.

It is recommended to slowly consume 1-2 bowls of warm soup before meals, which can increase satiety, balance nutrition, and help lose weight.

Point 2: Hot soup before meals can help you lose weight

Hot soup weight loss method was once popular in Japan. It is recommended to slowly consume 1-2 bowls of warm soup before meals, which can increase satiety, balance nutrition and help lose weight. In principle, drinking hot soup before a meal occupies space in the stomach through the soup, which is equivalent to physical dieting. However, compared with simple dieting, this technique will not make people feel painful and can avoid stress-induced binge eating caused by suppressing appetite.

▲When drinking soup, you should drink warm, refreshing broth. Soups that are too greasy or thick have a high calorie content. The calories you drink are far greater than the amount of food offset by the soup, which is not worth the cost.

▲The soup can be paired with high-fiber ingredients, such as fungus, kelp, mushrooms and other vegetables, which are nutritious and healthy.

▲The principle of drinking soup before meals is the same as that of drinking noodle soup, rice soup, and rice noodle soup, but you should also choose a refreshing soup base. When eating, drink the soup first, then eat the vegetables, then the staple food, and finally the meat.

Point 3: Balanced diet with selected ingredients

Only a balanced intake of nutrients can ensure a vigorous metabolism. For urban people, dinner is the key to balancing daily nutritional intake. Because office workers are busy with breakfast and lunch, especially lunch, the choices are limited and it is difficult to ensure a balanced nutritional ratio. In the evening when we have more time, we can balance healthy ingredients, choose ingredients with lower calorie content, and add more applications while taking into account calories.

▲Paired with high-quality protein and high-fiber foods

The high-quality protein in food can slow down the body's digestion and absorption, making the rise in blood sugar more stable. In brunch, you should also pay attention to pairing high-quality protein, because they can balance the blood sugar changes caused by high GI foods. High-quality protein includes high-quality plant-based soy products and animal protein in meats such as fish and chicken.

Except for root vegetables, most vegetables are low GI foods. In addition, they are rich in dietary fiber, so vegetables are also high-quality ingredients for increasing satiety.

Except for root vegetables, most vegetables are low GI foods. In addition, they are rich in dietary fiber, so vegetables are also high-quality ingredients for increasing satiety. When eating, try to choose cooking methods such as cold salad, juicing, and boiling. Use light seasoning to maintain the original flavor, which can retain more nutrients in the food. Kelp ingredients can increase metabolic function and improve fat burning rate, so it is recommended to eat more of them.

▲Selected ingredients

The same kind of food, when processed in different ways, will produce different amounts of calories. Therefore, when choosing, we must keep our eyes open and find fresh ingredients with better cost-effectiveness.

like:

Frozen tofu > tender tofu: Although both are soybean products, tender tofu is soft in texture, not chewy, and has lower protein and calcium content. It is not as cost-effective as frozen tofu or other traditional tofu.

Apple>Apple juice: Fruit drinks such as apple juice are mostly made by diluting concentrated juice. They have low nutritional value and high calories. It is better to choose fresh apples directly.

Pork slices > Minced pork: Although they are both meat, minced pork is often mixed with fat to increase its tender and juicy taste, and its calories are higher than low-fat pork tenderloin slices and pork cheek slices.

Mushrooms>Hot pot ingredients: When eating hot pot, many people are very interested in various ready-made hot pot ingredients. However, hot pot ingredients usually contain many artificial additives, and are high in calories and sodium, which is not good for weight loss. It is better to choose high-fiber, low-calorie mushrooms, which are naturally delicious and full of taste.

Kelp > Nori: Both are algae, but seaweed has more processing steps and its calorie and sodium content are greatly increased. It is better to choose fresh seaweed, which is rich in potassium and can help eliminate edema.

Using too many processed seasonings during food processing will not only increase calories, but also put extra burden on the body.

Other notes:

▲Eat more original food

Using too many processed seasonings during food processing will not only increase calories, but also put extra burden on the body. It is recommended to use fresh spices instead of processed condiments, eat more original foods that are not seasoned or processed, and develop a light taste.

▲ Chewing is very important

Chewing slowly when eating and chewing thoroughly before absorbing can inhibit the rise of blood sugar and reduce fat conversion. For staple foods containing sugar, it is important to chew them thoroughly.

▲Don’t eat too late

At night, the activity of the body and brain will decrease, and the consumption of sugar will also decrease. At this time, the sugar intake should be controlled.

▲It is more effective when paired with leeks, garlic and onions

When carbohydrates and vitamins B1 and B2 are taken at the same time, the efficiency of converting sugar into energy will increase. Chives, garlic, and onions are all foods rich in vitamin B1 and can be eaten more often.

Source: 39 Health Network www.39.net

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