"Foodies" can also be reduced to "lightning"

2018-03-28 southern Plus liang cuiong

"March does not lose weight, may be sad", the weather is hot, many people's "swimming circle" also quickly can't hide, weight loss becomes the most popular topic right now.

Can weight loss reduce while eating?

Yes, weight loss in addition to exercise, how to eat a scientific diet is crucial.

For a scientifically controlled diet, we must make sure that the most authoritative guidelines are recommended.

1. Expert consensus recommends three major control diet methods.

1. Reduce the target intake by a certain percentage (30% ~ 50%);

2. Reduce the target intake by 500 kcal per day.

3. Daily supply of 1000 ~ 1500 kcal.

(refer to 2011 China adult obesity expert consensus and 2016 China overweight/obesity medical nutrition treatment expert consensus)

With so many methods, which one should I choose?

The first thing we need to do is learn about our daily energy consumption.

1. Formula method

HENRY's formula: (age 18-30) unit: kJ/d.

Male: 51W + 3500.

Female: 47W + 2800.

LIU's formula: (age greater than 18) : kJ/d.

58 w + 1741 h s + 227-14 - a - 470

Note: (1) W: weight; H: the height; A: age; S: gender (male = 0, female = 1); 1 kcal =4.1858518 kilojoules (kJ)

2. Body composition detection.

The formula method is more accurate, and the basic metabolic rate is obtained through inbody composition detection, and then the estimated value of total energy consumed by the corresponding activity coefficient can be obtained.

(inbody testing requires certain conditions to achieve accurate results. Please refer to the end of the text.)

3. Number of moving fingers

When calculate the energy, we found that many were "not very fat" person in energy consumption only 1600-1900 kcal, that this time you, in simple terms, select the third method is relatively simple operation, and suitable for, because at this moment if reduce 500 kcal, basis for quantity was small, slightly more; When the calculated daily consumption energy is at 3000kcal, the second method here is relatively simple and suitable.

But in order to achieve better results, the first method is recommended as the most accurate of the three methods, which correspond to each person's body. However, due to its complexity, it is recommended to make dietary customizations with the help of professional physicians, dieticians and regular physical conditions.

3. The details of the calorie intake method are reduced in proportion.

Take the first method as an example, to explain in detail how to make a dietary arrangement.

1. Generally, 30% of the total energy intake from the standard is decreased. To translate adult words is to reduce the amount of calories you should eat every day by 30%.

2. Adjust the proportion of diet, reduce the proportion of carbohydrate and fat supply, and increase the intake of protein and fiber.

3. For carbohydrates (rice, porridge, potatoes, sweet potatoes, most fruits), be sure to distinguish between simple carbohydrates and complex carbohydrates.

Simple carbohydrates (fruit, fruit juice, a variety of pasta, honey, rice, etc.) can be quickly raising blood sugar, and at the same time the body will use this part out sugar (energy) in a form of storage, is converted to fat! And when you turn it into fat, your blood sugar levels go down, and you get hungry again, and again and again, a lot of people get more and more fat.

In complex carbohydrates (generally exists in whole-grain foods such as oats, brown rice, sweet potatoes, corn, etc.), they improve the speed of the blood sugar is relatively flat, in a period of time after a meal, do not feel hungry, at the same time also does not have too much sugar into fat.

What kind of food can make your blood sugar rise quickly look at the table at the end of this article: the common food glycemic index (GI). The higher the number, the more blood sugar is raised.

So when control carbohydrate must pay attention to this point, do not ignore the carbohydrate content of fruit at the same time, often listen to the patient said: I don't eat dinner for a long time, also not thin, every night only eat apples, oranges, but her intake of calories is far more than the "two rice".

When it comes to protein, the first thing we think about is protein powder, meat, tofu, how should we eat it?

Which provide good basic diet: many people think that a high protein diet is to eat more protein powder, but in fact it is not reasonable and economic, the daily meat, supplement, on the basis of enough if there is a need for additional supplements supplement.

(2) add meat key points: low fat content such as beef, fish, chicken meat as the main source of supplement, peeled when eating poultry, eating pork only eat lean as far as possible. Patients with hyperlipidemia should be careful to limit the amount of eggs they eat.

Contraindication: high uric acid, abnormal liver function, hepatitis, gastric mucosal edema, small intestinal villi and shortening, biliary secretion disorders and digestive diseases.

Inbody composition detection precautions:

1. Time: after 8 o 'clock in the morning.

2. Exercise requirements: no strenuous exercise for the first 24 hours.

3. Dietary requirements: fasting for more than 8 hours before measurement, no drinking water within two hours, and less than 200ml within 8 hours. Do not eat too spicy, salty food the day before.

Other precautions: cold, diarrhea, menstrual period ban measurement;