Get rid of winter fat and eat 6 kinds of food to avoid starvation

As the weather gets hotter, people gradually change their heavy winter clothes into light, thin and short spring and summer clothes. However, at this time, many people find that the calories they take in during the winter are converted into fat in various parts of the body. If they want to "cool off in the summer", they still have to lose weight first. Nutritionists remind that if you want to get rid of winter fat in a healthy way and regain a good figure, in addition to exercise, you must eat the six major types of food correctly.

Fruits and vegetables are rich in dietary fiber and low in calories. Eating more of them can help increase your sense of fullness and relatively reduce the intake of other high-calorie foods.

Chen Yujie, a nutritionist at the Nutritional Therapy Department of Tong Hospital, said that exercise helps to consume the increased calories in winter. She recommended following the "Exercise 333" principle, exercising three times a week, each time for more than 30 minutes, with a heart rate of 130 beats per minute, to promote metabolism and improve body functions.

In order to lose weight quickly, some people adopt the wrong method of fasting or only consuming a single food ingredient, which often results in a burden on the body and makes it easy to gain weight again. Nutritionist Chen Yujie recommends that weight loss diets still need to pay attention to nutritional balance, but as long as you carefully select ingredients, cook with less oil, change your eating behavior, drink soup or eat fruit before meals to put food in the stomach to reduce hunger, then eat vegetables to increase satiety, and finally eat meat and staple foods, and try to chew slowly when eating, eat three meals at regular times and in fixed quantities, and don't eat midnight snacks, you can avoid calorie hoarding.

Nutritionist Chen Yujie recommends that people still need to pay attention to a balanced diet of six major categories when losing weight to avoid physical problems. (Photo provided by Tong General Hospital)

Eat the 6 major food groups correctly to lose weight healthily and avoid starvation

1. Vegetables: Vegetables are rich in fiber, which can easily make people feel full and are low in calories. You can eat more of them to reduce the need for other foods.

2. Fruits: Fruits are rich in fiber like vegetables, but because fruits are high in carbohydrates, eating too much can easily cause obesity, so it is important to consume them in moderation. It is recommended to consume about 2 servings per day (1 serving is about the size of a fist). However, avocados are a fat, so their consumption should be reduced.

3. Staple foods: Starchy foods such as rice, noodles, and bread are high in carbohydrates, but because they are staple foods, they cannot be completely cut off to avoid causing abnormal metabolism in the body. It is recommended to consume at least 100 grams of carbohydrates per day, which is equivalent to 7 servings of staple foods. One serving of staple food consists of about 50 grams of rice, 60 grams of cooked noodles, and 20 grams of bread.

4. Fats and oils: In addition to cooking oils, nuts, peanuts, melon seeds, sesame seeds, avocados, bacon, etc. are all fats and oils, and you can consume 3 to 7 servings a day. 1 serving of fat is about 7 grams of melon seeds, 8 grams of sesame seeds, 7 grams of nuts, 8 grams of peanut powder, and 10 grams of bacon.

5. Beans, fish, meat, and eggs: It is recommended to choose more low-fat meat, such as chicken breast, chicken thighs, lean pork front and back legs, fish, and seafood, and avoid fatty meat and meat with skin. In addition, saury and processed meats such as sausages, hot dogs, and bacon are high in calories, so try to eat less.

6. Milk: You can choose low-fat or skim milk. The recommended daily intake is about 1 to 2 cups, 240c.c. per cup.