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Chapter 302 Eat to lose weight, strictly control the "entrance"

The last word in weight loss is to adhere to scientific weight loss methods: one is to scientifically control calorie intake, that is, control diet; the other is to exercise moderately, that is, consume calories.Let's briefly talk about controlling calorie intake.

1. what to eat

Mainly eat low-calorie foods.

Do not use dumplings, steamed buns, shortbread, dim sum and other foods with added fat, sugar or pork instead of steamed buns, rice, plain noodles, because dumplings, etc. have much higher calories than rice, steamed buns, and plain noodles, and it is easy to make people fat.

Kelp, mushrooms, fungus, konjac, fresh vegetables, etc. are often used as dishes. They are low in calories and have a "filling" effect, which can make the stomach feel full and help lose weight.

2. How to cook
The main reason is to use less high-calorie fats or try to remove high-calorie fats when cooking to facilitate weight loss.

Do less fried, fried, and baked foods; put as little oil as possible when cooking, preferably vegetable oil.Do more steamed, boiled and cold dishes, such as steamed custard instead of scrambled eggs, and eggplant with eggplant puree instead of oil.

Soup should be light, oily soup will add heat.When cooking broth or pork rib soup, you should first skim off the oily upper layer and use it for frying other dishes, leaving the less oily part to make soup.

To make dumplings and steamed stuffed buns, put more vegetables (such as bamboo shoots, leeks), tofu, shrimp, chicken breast and other low-fat raw materials to replace fatty meat.

When making high-fat foods such as braised pork and braised pork ribs, add more potatoes, mushrooms, dried vegetables, radishes, kelp, etc., to minimize the intake of fat.

The taste of the dishes should be light, and the intake of salt and oil should be reduced.

3. How to eat

In order to lose weight, there is also a lot to be done on the issue of how to eat.

(1) Before meal

eat some fruit.The fruit is large in size, contains less sugar, and has a feeling of fullness, which can reduce the intake of staple food.

Eating a small piece of fruit candy can increase the blood sugar concentration, and you will not feel particularly hungry in the abdomen, and you can slow down the speed of eating and reduce the amount of staple food.

(2) During meals

drink soup.Drink some soup at the beginning of a meal. After the soup enters the stomach, it will immediately reduce hunger, and at the same time, it can also make the staple food eaten later expand and produce a sense of fullness, preventing overeating.

Eat slowly, chewing each bite slowly.

When eating, you should concentrate on experiencing the feeling of fullness in the stomach, and do not read books or newspapers to distract your energy.

Eat vegetables, kelp, mushrooms and other dishes with low calories first, and then eat staple food and meat when you are half full, so that you can control your calorie intake within an appropriate range.

Only fill half a bowl when adding rice, so as not to eat too much for fear of waste.

(3) After meal

You can no longer eat high-calorie snacks such as peanuts and melon seeds, and you should also eat less fruits that contain certain calories, such as bananas and apples.

No more sweet drinks.

Do not sit down or lie down immediately after a meal. You should do some light activities, such as cleaning the house, wiping the table, washing dishes, etc., to consume as many calories as possible.

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It is unscientific for dieters to taboo all meat. It is very necessary to eat some high-protein and low-fat meat, such as fish, rabbit meat, beef, chicken and lean pork.

(End of this chapter)