How to control your diet, what can you eat and not eat?The answer is not the same as you think

When we want to lose weight and reduce fat, whether there is any exercise participation, controlling diet is almost what we must do, because controlling diet is the only way to control daily calorie intake. Only under the premise of controlling the diet, The emergence of the heat gap is possible.

So, how to control your diet? What can I eat and can't eat? When it comes to this question, the probability of our answer is to eat less, lighter, and simple cooking methods, such as the best cooking food, etc. Is that so? It really is not, because the most critical factor in controlling diet, in addition to calories, it also involves a question of whether you can persist, that is, the diet method you take must continue to be effective. So, how can we effectively control diet?

First: What is the premise of controlling the diet?

What to say is that the purpose of controlling diet is not to lose weight and reduce fat, but also benefit health. Therefore, in the process of controlling the diet, in order to avoid taking extremes, we must grasp the good degree. Therefore Grasp several prerequisites, as follows:

1. Control the diet at the cost of health

In the process of weight loss, one thing to pay attention to is not to affect health. At any time, health should be placed first, so in the process of controlling the diet, what we need to do is to be balanced in diet, otherwise health will be affected by affected by affected. Essence

From a health perspective, the dietary method we choose should not be too single, but to achieve food diversification so that we can ingest various necessary nutrients from food.

2. Control the diet to be conducive to fat loss

The purpose of controlling diet is to make ourselves lose weight. When we control our diet, the purpose to achieve is to achieve daily energy intake

Therefore, from this perspective, the core of controlling the diet is to control the intake of daily overall energy, rather than controlling a certain food, not controlling a certain meal, not the total amount of eating, and so on.

3. Control the diet must be sustainable

When the above two conditions are met, our weight will slowly decrease, but there is also an important factor in this that will affect the final result. This factor is persistence. When we are unable to persist, we can give up because we cannot persist, and when we cannot give up, we can give up because we cannot persist, and when we cannot give up, we can give up because we cannot persist. Weight loss will declare failure.

Therefore, in the process of controlling diet, we must also consider whether we can persist and how long can they persist.

Second: What foods can not be eaten during the control of the diet

When we talk about this topic, the answer of most friends may be that high -calorie foods cannot be eaten, spam food cannot be eaten, and so on. In fact, this is not the case, or that, the control of food to control the diet, and under the premise of controlling the control of the calories throughout the day, everything can be eaten; You eat too much and become fat, because healthy foods are also calories, and eating too much will cause too much calorie intake.

So, what kind of diet method is not recommended during fat loss? What foods can't be eaten?

1. Destinating weight loss is not recommended

Simply put, diet means that the less you eat, the better. Of course, this approach will make you thinner, but at this time the thinness is just a process, you will restore your diet because you cannot persist. When you restore your diet, you will restore your diet. At the time of weight rebound, not only that, dieting can also cause metabolic damage, change of physical composition, and health problems caused by insufficient nutrition. Whether these factors are not good for weight loss.

2. Other people’s diet is not recommended

In fact, weight loss is a continuous trial and error, which means that we want to take a lot of detours, but in many cases, detours are to find a method that suits them. Of course, this takes some time. Save time, or in order to make yourself thinner, you will look for and effective methods that others have experienced, such as thinking about the diet of others.

In fact, this is not correct. No matter how good the other people's methods are, it is only suitable for themselves. When this method is passed on to others, there will be various discomforts. For example Do you like the food selected by others, and so on. In the early stage, you may overcome various difficulties because of strong power, but after a long time, you will give up because you can't stand it.

3. A single diet method is not recommended

The more a single nutrition is, the less comprehensive the nutrition, and the premise of reducing fat is not to affect health. Therefore The process of thinning is just. In the end you will still be affected by health and give up because of unable to persist.

4. Methods to quit certain types of food are not recommended

There is another dietary method opposite to a single diet, which is to quit a certain type of food, such as carbon water, such as fat, etc. You need to know that no matter what foods are, they have their unique nutritional value. When we reduce certain types of food, it means that we cannot obtain the essential nutrients of the body. In addition, even if you do not eat certain types of food, it does not mean that you will The fat loss is successful, because eating too much other foods will also make you fatter.

Therefore, in the process of controlling diet, it is always important to ensure a balanced diet.

5. Don't eat foods that don't like

This is similar to the dietary method of reference to others. For example, if we understand that a certain food has a better effect on weight loss, we will think about eating, such as the bitter gourd we often say, so do you like it? Is this method effective? First of all, eating is our nature. In the process of eating, what we must satisfy is not only physiological hunger, but also psychologically satisfied. It can be said that eating should be a pleasant thing. What do you do when you force yourself to eat food you do n’t like to eat? On the one hand, you will not be able to persist. Second, you will have a stronger desire to eat because you do not get satisfaction. The end result is still unable to persist and give up.

In addition, no food has a unique fat reduction effect, or in that sentence, the fat reduction depends on the relationship between the calorie intake and consumption of the day, rather than relying on some kind of food to solve it.

Third: How should you eat?

After understanding some of the common problems in the diet, new problems come again. How should we control our diet?

1. Evaluate your eating habits, and then make effective adjustments

We know that controlling the diet is not to eat anything, when to eat, but to control food calories, so what we need to do is to adjust the diet structure to reduce the calories of food. Finding problems from your current diet, such as the frequency of high -calorie foods, such as whether there is a habit of eating snacks, and so on.

In fact, we will have a general judgment of food calories. At this time, making some relatively conservative fine -tuning according to our own diet can be well limited to the calories of food, such as replacing braised burning with steaming on the cooking method, such as appropriate reduction of high high high. The frequency of heat foods, such as replacing milk with abandoned, such as water instead of drinks, such as fruits instead of snacks, such as eating fixed tableware, and so on.

These practices seem to be ordinary but can easily reduce the calories of hundreds of calories, and one of the biggest benefits of adjusting according to our own eating habits is that we can persist better.

2. Regularly measure weight to evaluate the effect of diet

When we pay the corresponding efforts, we want to get the corresponding return. When we adjust our dietary method, how do we know the effect? Measurement is important at this time. Although it is not completely dependent on weight loss, changes in weight can still give us a relatively objective feedback. When we find that the weight fluctuations are in a trend of decline, it means that our diet is our diet The method is valid. At this time, you can stick to it. On the contrary, when the weight does not change significantly, further adjustment needs to be made.

3. Under the premise of controlling the heat, eat your favorite food

When we reduce the intake of calories, we must bear not only hunger, but also psychological lack, because we do not get satisfaction from the eating process, and compared to physiological hunger, psychological lack of psychological lack Even more unbearable, so in order to satisfy psychological lack (or nagging), we must choose the food we like to eat, as long as the calories intake is not excessive.

Of course, another approach is to relax with plans, such as relatively strict control of half a month, and then arrange an opportunity to eat food. At this time, you can ignore the calories of food to eat your favorite food. Such a small indulgence will keep you persistence. Better. And can also help us reduce the level of stress and achieve better goals.

In addition, we can also fight for a chance to eat with a piecewriting method. For example, if you are going to eat at night, you can eat less breakfast and lunch to reserve a part of the heat for dinner. This can also reduce psychological pressure. It will also get satisfaction from eating.

Summarize:

In fact, controlling the diet is not to eat what you must not eat, but according to your own preferences, under the premise of ensuring the dietary balance, on the premise of controlling the control of calories, to enjoy the happiness that food brings to us to us In this way, we can stick to better in the process of fat loss.

Author: October Zhixing

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