4 ways to reduce calorie intake, suppress fat accumulation, and lose weight step by step!
Losing weight is tantamount to reducing calories. Are you hungry? The answer is to
reduce calorie intake, but it does not mean that you have to be hungry.
We know that the same amount, different ingredients, different calories.
The same ingredients, different cooking methods, and different calories.
For example, 100g fried chicken has 300 calories, and 100g cucumber has 15 calories, which is 20 times different, but the feeling of fullness is similar. Similarly, 100g boiled potatoes and 100g fried potatoes, the heat difference is about 10 times, and the degree of fullness is similar.
During weight loss, choosing the right ingredients can allow you to reasonably control calorie intake, while improving satiety and slowing the onset of hunger, making it easier to lose weight and stick to fine grains. That is, during weight loss, you can lose weight without hunger.
Starting with these dietary methods can effectively extend satiety, improve body metabolism, and reduce weight!
- Adjust the order of meals, eat fruits before meals
The order of meals determines the calorie intake of your meal. If you can eat a little low-calorie food before a meal to increase satiety, then the number of meals consumed will decrease.
If you eat high-fiber vegetables when you eat, then you can eat fewer bites of other relatively high-calorie foods, and eat less rice staple food, then the body’s blood sugar will be controlled and lose weight the speed will increase.
Eat fruits before meals. Do not wait until you ’re full before eating to eat fruits. You can eat half an apple or half a dragon fruit before a meal to fill the stomach and then start the dinner. An effective method for abdominal effects.
- Coarse grains replace fine staple food
Fine staple foods have a high glycaemic coefficient ratio, which will cause the body’s blood sugar to rise rapidly. This is insulin secretion and will accelerate the conversion of fat. The complex carbohydrate has a slow glycemic coefficient, longer digestion time, and longer satiety time, which helps to promote gastrointestinal motility, supplement multiple vitamins and minerals, and reduce the conversion rate of fat.
The rice, noodles, buns, and noodles that we usually eat are fine staple foods. We can replace half of the fine staple foods with composite carbohydrates, which helps increase the speed of weight loss. Compound carbohydrate staple food recommendation: whole wheat noodles, brown rice, corn, barley, green beans, red beans, sweet potatoes, peas, and other foods. Remember to reduce the staple food of rice when eating these foods.
- Supplement high-quality protein
Protein is an essential substance for the metabolism of life. If the body lacks protein, the muscle will break down. Once the muscles fall, the body’s metabolic level will also fall, and the fat body will patronize you. During weight loss, we need to add enough protein, at least 1.5g of protein per kilogram of body weight. Protein intake requires the body to spend a long time consuming, this time you will not feel hungry, help resist the desire for other foods, but also reduce calorie intake.
However, we need to choose a high-quality protein, not high-fat ingredients, such as pork belly and chicken thigh. Foods such as chicken breast, lean beef, milk, and eggs are recommended. When cooking protein foods, the principle of low oil and salt should also be used to avoid frying, which leads to damage to nutrition and weight loss and fattening.
- Drink plenty of water to improve body metabolism
This last point is also very important. We know that water has no calories, but it can provide a carrier for the body’s circulatory metabolism, help the discharge of waste in the body, supplement the body with sufficient water, and keep the skin elastic.
Once the body lacks water, the metabolic rate will decrease. You must drink 10 glasses of water a day, 250ml of water. When you are hungry after three meals, drinking a glass of water will reduce your hunger.