Lose weight and increase appetite? Three unbeatable rules! Nutritionist Li Ziyi: 6 fat-reducing foods that reduce gastrointestinal absorption

Delicious food always whets your appetite, but you’re also worried that you’ll gain weight the more you eat? Might as well learn how to eat smartly! Nutritionist Li Ziyi said that there are three unbeatable rules for weight loss, namely: "suppress appetite", "reduce absorption" and "promote metabolism". If you can't resist the temptation of delicious food, it is recommended to give priority to or consume more of the six foods that reduce gastrointestinal absorption when eating, which can reduce the body's absorption of fat and easily control weight.

Nutritionist Li Ziyi described that weight loss is a long road of "behavior correction". Before reaching the final destination of success, there will always be many forks in the road. If you are not careful, you will deviate from the track and get further and further away from success. If you cannot resist the onslaught of appetite at the starting point, you should avoid choosing high-calorie foods when taking food, and try to focus on foods and ingredients such as cucumbers, gymnema leaves, chitosan, garcinia cambogia, etc. that have the effect of reducing absorption.

Reduce gastrointestinal absorption! 6 Fat-Loss Foods to Eat Smart

1. Cucumber: Fat is composed of glycerol and fatty acids. Cucumbers, which have a crisp and refreshing taste, contain "succinic acid", which can inhibit the conversion of food sugars into α-glycerol phosphate and fatty acids. Eating some cucumbers when eating can help prevent fat accumulation.

Fats are composed of glycerol and fatty acids. Cucumbers, which have a crisp and refreshing taste, contain the ingredient "succinic acid", which can inhibit the conversion of food sugars into α-glycerol phosphate and fatty acids.

2. Gymnema sylvestre: Also known as "gymnema", the gymnema acid in its ingredients has a molecular structure similar to that of glucose molecules. It can stay in the taste buds where they receive sweetness for up to 1 to 2 hours, hindering the taste buds' response to sugar and inhibiting sugar absorption. Gymnema acid can also inhibit the absorption of glucose in the intestines, while promoting insulin secretion, helping to regulate blood lipids and blood sugar.

3. Chitosan: Chitosan in shrimp and crab shells will form a gelatinous substance with food in the intestines, reducing fat absorption. However, if you take it from natural food, you have to eat 100 grams of shells to get 4 grams of chitosan, and the effect is limited. Therefore, many people choose to supplement it with health foods. But it is recommended to consult a weight loss specialist or nutritionist before consumption to avoid harming your body by eating the wrong food.

4. Garcinia Cambogia: It is an orange-yellow fruit. The hydroxycitric acid (HCA) in it has been used as one of the spice ingredients of curry powder since ancient times. It can inhibit an enzyme called "ATP Citrate lyase" when glucose is converted into fat in the human body, making it impossible to synthesize fatty acids, and inhibit glycolysis, blocking the synthesis of fat. Nutritionist Li Ziyi said that generally speaking, if you want to reduce abdominal fat accumulation, you should consume about 1 gram of HCA per day; if you want to lose overall weight, you should increase the daily dose to 1.5g, but for the actual intake situation, it is still recommended to consult a professional doctor or nutritionist first.

5. Water-soluble fiber: Eating more foods rich in water-soluble fiber, such as agar, konjac, soy gum and psyllium, can expand the volume of food, create a feeling of fullness, delay gastric emptying, delay the absorption of carbohydrates, and thus inhibit the conversion into fat.

Eating more foods rich in water-soluble fiber, such as agar, konjac, soy gum and psyllium, can expand the volume of food, create a feeling of fullness, delay gastric emptying, delay the absorption of carbohydrates, and thus inhibit the conversion into fat.

6. Acetic acid: Acetic acid will inhibit amylase in the intestines, reducing the digestion and absorption of carbohydrate foods. It can also lower the glycemic index of food, slow down the secretion of insulin, and be less likely to send glucose in the blood into fat cells, thereby reducing the chance of fat accumulation.

How to eat to reduce absorption? Eating smartly

How to implement the above principles in your daily diet? Nutritionist Li Ziyi demonstrated the dietary content of a meal, including 15c.c. sugar-free fruit vinegar, cold curry cucumber, gymnema leaf tea, sakura shrimp rice, konjac cold noodles (with 1 teaspoon of sesame paste) and apple-flavored jelly. In addition to the characteristics of high fiber and water content, as well as health-care ingredients that inhibit absorption, the dietary prescription is also rich in calcium from the sesame seeds in the cold noodles, which can also inhibit fat absorption and promote fat decomposition; the ursolic acid in apple peel can increase muscle and brown fat cells and promote calorie metabolism.