The energy hidden in the food, quietly let you get fat

To make weight loss and not rebound, a key point is to ensure the mild negative balance of daily energy intake, that is, the energy consumption is slightly higher than the energy intake. Simply put, you need to eat less and move more.

For this reason, many beautiful women have vowed: "In the next N month, diet and weight loss!" Unfortunately, many people said after a few days of persistence, "You can't eat anything, it is too painful to be too painful "" Still forget it. "

Weight loss is actually a science. Only by eating and moving scientifically can you lose weight healthy and maintain healthy weight. For most people who lose weight, we recommend that you control energy intake and increase the intake of protein and dietary fiber. However, there are too many food temptations in our daily life -snacks, desserts, barbecue, cold drinks ... Can't these be eaten? Do you need to avoid it?

The fact is not so cruel! Let's teach you to find those high -energy density food around you, so that you can eat scientifically and thin scientifically.

Which foods can't be eaten more

Energy density refers to the energy contained in food per 100 grams of food, and the unit is a thousand coke or kida. For example, a brand of biscuits, you see that "100 grams contains energy 200 kcal" in the nutritional composition table, which means energy density. In daily life, if the energy & 100 kcal contains per 25 grams of non -liquid food or per 100 ml of liquid food, be careful of the risk of excessive energy intake.

Which food risks are high? Remember the two laws:

The first is that the more water, the lower the energy density, the lower the energy density, such as fresh fruits, vegetables and fresh meat; the less moisture, the higher the energy density, such as dried fruits and jerky.

The second is that the less the water content, the higher the content of fat and carbohydrates, the higher the energy density, such as fried chicken legs, potato chips, and fries.

In addition, many processing foods are added to the processing food, which will also lead to increased energy, such as cola, Sprite, and honey. And those foods that are both refined sugar and oil treatment, energy density will be higher, such as cakes, donuts, and peach crisps.

How do we find high -energy density foods when we choose and buy? The first is to learn to see the nutrition label of food.

Look at the food component table: add oils such as fat -planting, vegetable oil, edible oil, and oil, white sugar, and fruit glucan, and other sugars, which contain high energy.

See the nutritional composition table: First look at how much energy 100 grams of food contains. According to the previous article, if the energy of more than 100 grams of non -liquid food exceeds 1672 kilo (400 kcal) or the energy of liquid food per 100 ml of liquid foods exceeds 418 kilometers (100 kilowatt), please pay attention to a small amount of intake.

In view of the principle of "increasing protein and reducing fat and carbohydrates" during weight loss, it is necessary to pay attention to the "NRV%" (nutrient reference value percentage) on the far right of the nutritional component table. The NRV of protein indicates that the protein content of the food is low, and it is likely to consume more energy.

How to choose ingredients reasonably

For daily cooking and buying food, please learn to choose ingredients that are not easy to make people fat.

1. Vegetables buy fresh: leaf vegetables, melon, mushrooms, and kelp are all losing weight; starchy vegetables need to be cautious, such as potatoes, lotus root, yam, etc.

2. Limited to fruit: All fruits are sugar, and too much intake will be fat. A fist -sized fruit a day. Try to stay away from tropical fruits with less water content.

3. Cereals eat coarse grains: the main ingredients of refined grains such as white rice and white noodles are starch (carbohydrates). If you eat more, you will get fat and you will be hungry. Rough grains and miscellaneous grains are rich in dietary fiber, and the energy density is lower than the refined rice noodles.

4. Poultry and livestock choose lean meat: poultry, animal and livestock, try to choose a lean meat with less fat content, such as chicken breasts, chicken legs and end meat, tendons. Do not eat skin and subcutaneous fat. After cutting, simmer the water and purine in the water. Do not drink broth during weight loss.

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So many delicious

How to do it at ease

#Do not drink, drink less drink

The energy of alcohol is almost twice the carbohydrate, and eating more will definitely be fat. Even if the drink on the table is a sugar -containing drink, the freshly squeezed juice should not be greedy.

#Eat light, fried less

Cooking methods such as fried, barbecue, etc. are the easiest to get fat, and the "oil and water" above cannot be dropped.

#Eat more vegetables and some seafood

Vegetable dishes are recommended to take a look in clear water before eating. Non -fried seafood, the energy value is relatively low, may wish to come.

#Do not drink soup, eat meat limited

There are more "oil and water" in the soup. The energy is not lower than the drink. It is best to drink less. Choose lean meat to eat meat, and pay attention to the limited edition.

#After dinner, walk home

Exercise more after eating, try to choose the way you can go home to increase the amount of exercise to help maintain energy balance.

(Source: Healthy China)

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