Many people choose not to eat dinner in order to lose weight, but in fact, eat dinner than eat dinner easier to lose weight. So the question is, during weight loss, dinner how to eat?
1. The most recommended diet to eat:
Dinner (eat less) or not eat meat
Best to eat a small bowl of staple food (preferably with the thickness of the) + a dish of light cooking a variety of vegetables, vegetarian (best to eat a few, all kinds of vegetables are equipped with vegetables), if you have no meat Huan, do not eat more than three meat.
This calories down about 300-400 kcal, just fine.
Of course, eat meat, but you move the order, put the daily needs of meat on breakfast and lunch to eat it. Remember Oh, our daily needs of meat, about Is the size of a tennis ball, eat too much meat, is also a burden on the body.
In fact, not only to lose weight, from a health point of view, so eating dinner on the body will be better.Drinking too much meat at dinner, not only the risk of obesity, there are many health risks -
1, the risk of cancer: sleep, reduced bile secretion, protein digestion slow, protein in the role of intestinal bacteria, resulting in toxic substances; with small amount of activity, into the sleep state, making the intestinal wall peristalsis slow, extended Toxic substances stay in the intestine time, increased the risk of colorectal cancer.
2, high blood lipids: traditional Chinese cooking methods such as braised, oil explosion, etc., usually lead to meat (even lean meat) also contains a lot of fat, dinner after eating, will stimulate the liver to produce low-density lipoprotein, improve blood lipids.
3, cardiovascular pressure: dinner eat too much meat on the slow flow of blood flow when the slow, a lot of blood lipids will be deposited in the blood vessel wall, and then cause small arteries and micro-arterial contraction, so that peripheral vascular resistance increased, easy to make blood pressure Sudden rise, but also accelerated the process of hardening the whole body arteries.
4, sleep quality: dinner eat too much meat, meat is difficult to digest, the digestive system for a long time to work, the whole body of blood concentrated in the digestive system to help the body digestion and absorption of food, the body's nerves are not relaxed, the night sleep quality deterioration The
2. Acceptable method
Dinner "with fruit instead"
Even if it is not so scientific, in fact, compared to the afternoon do not eat, dinner with fruit instead, is also a way to accept the control of calories.
Of course, in order to prevent you from serious hair loss, failing to come, the resistance drops, the skin becomes worse, the temper is bad and other symptoms appear.If you want to take dinner only to eat fruit patterns, you must be at breakfast and lunch to focus on food nutrition With the nutrition to add up.
Fruit nutrition advantages: rich in vitamin C, have a certain carbohydrate (sugar and dietary fiber)
Fruit short plate: protein, B vitamins, vitamin ADEK and so are inadequate.
In order to make up for the shortcomings of fruit nutrition, you must "
1, breakfast and lunch must be enough to supplement the protein needed for a day.Good protein foods such as eggs, milk, lean meat, fish and shrimp, etc. Every day to eat at least a boiled egg, a glass of milk, a tennis-size meat (not Fat and skin Oh)
2, enough staple food: staple food with a variety of coarse grains and beans instead of one-third of the white rice noodles to add B vitamins and vitamin E, eat enough at least 3 small bowls of staple food every day.
3, the dinner of the fruit to be the choice: not strong sweet energy is not high fruits, such as guava, kiwi fruit, dragon fruit, strawberry, citrus, etc. are edible, the number does not exceed 500 grams (a medium size Apple is about 250 grams.) Watermelon high blood sugar index such as fruit can not be unlimited eat too much fruit can also cause excess sugar, is not conducive to weight loss.
4, on the night before going to bed: If you are hungry before going to sleep, do not eat biscuits, instant noodles and the like high-calorie low-nutrient foods. You can drink a glass of milk or yogurt.
5, must pay attention to calcium: calcium is very easy to lose weight during the period, calcium deficiency not only have various health risks, but also affect the fat burning effect.So lose weight friends must pay great attention to the supply of calcium.It is recommended in a day with a glass of milk or Yogurt, plus a soy product and a green leafy vegetable, so that the supply of calcium is basically sufficient.
6, be sure to have exercise, do not just pin down the hope of weight loss in the control diet, only exercise can make you thinner and healthier.
3. Absolutely "not OK" to eat
Breakfast and lunch are very small (basically fruits and vegetables, milk and the like), dinner only eat fruit - the consequences of malnutrition is very serious, do not take their own health joke.
Breakfast / lunch to eat a variety of high-calorie low-nutritious food, such as Western-style fast food, pancake fruit, fried food, cake biscuits, dinner eat fruit - nutrition is not high, the heat is not low, you will become a Weak fat paper!
In the end, remember to listen to your body's reaction.If you are serious in the process of weight loss, leave, fail to come, the resistance drops, the skin becomes worse, temper and other symptoms appear, that is, the body prompts you nutrient intake Can be prompted from the top of the six points, one by one check, the nutritional supplement up.
