There are hundreds of ways to lose weight, but they may not achieve results. This is always frustrating. Manman nutritionist introduces several popular, simple and easy-to-implement ways to lose weight, including 168 diet, 211 diet, and diet sequence. Etc., combining the three dietary concepts, not only beneficial to weight loss but also to health, making the weight loss effect more subdivided!
168 diet, moderate fasting to eliminate fat!
Manman nutritionist pointed out that the 168 diet is an intermittent fasting diet, in which no food is eaten within 16 hours of the day, and the eating time is controlled within 8 hours, which is approximately one meal per day. This way of eating, in simple terms, is to use a daily small and acceptable fasting method to allow the body to perform regular cleaning, and the object of cleaning is fat.
Manman nutritionist explained that the reason why fat can be consumed is that after the human body stops eating for about 14 hours, the liver sugar in the body will be consumed. energy.
Relevant studies have also found that during the execution of the test, because of one meal, the daily calorie intake will naturally decrease, with an average of at least 20%. Some scholars believe that this fasting method can help reduce the chance of insulin secretion, thereby avoiding fat accumulation. It can be said to kill three birds with one stone. The benefits to the body naturally include lowering blood sugar, blood lipids, blood pressure, and promoting vascular health.
There are also studies that suggest that the 168 diet is more beneficial in the morning, and the difference is about twice as high as that in the evening. The most well-known case of this regular diet is the Japanese movie star Kimura Takuya. It is understood that the whole family eats dinner after 3 pm.
211 diet, adjust the ratio and eat all!
The 211 plate is a way of properly distributing the proportion of nutrients. Manman nutritionist said that its origin can be traced back to the “Healthy Eating Plate” launched by Harvard School of Public Health and American Health Magazine in 2011. It has been improved and promoted in Taiwan, and is widely loved by experts and people from all walks of life, because its eating method is quite simple.
As long as you remember simple proportions, you don’t need to calculate calories, you don’t need to give up meat, you can eat rice as you like, but you can greatly reduce calories, increase satiety, and make it hard to get hungry again due to the intake of a lot of vegetables. Consuming more dietary fiber and nutrients in various vegetable foods not only helps to lose weight steadily, but also helps cardiovascular and gastrointestinal health, and even the three highs can be well controlled. Because it is only a proportion adjustment, it can be generally implemented by young people, adults, the elderly, lactating women, pregnant women and other ethnic groups, and it is a very good way to get started.
Adjust the order to prevent blood sugar surges and help you lose weight!
Adjusting the order of the diet can also help to lose weight. The dietitian suggested that in principle, the lower sugar content is the priority, the higher the later, first drink 300ml of water, then eat vegetables to cushion the stomach, then eat protein or starch, and then Then drink the soup, and if there is fruit, eat it at the end.
In addition to helping to increase satiety and avoid overeating, this way of eating also helps to slow down gastric emptying and help stabilize blood sugar. The effect of blood sugar after a meal can reach 30%, which is quite impressive, so it is also helpful for vascular health.
For soup, Manman nutritionist also further explained that if it is a low-oil clear soup, you can drink it before meals, while thick soup is mostly starchy and thickened, like rice and noodles, so it is recommended to put it at the back. However, in order to avoid confusion or the clear soup actually has more oil, corn and other starchy ingredients, it is recommended to put it in the back. If you drink soup before meals to avoid eating too much, you can drink water before meals.
168+211+ diet sequence
is easy, healthy and thin! Paying attention to details is more beneficial!
Add 168 to 211 and pay attention to the order of diet. The combination of the three diet concepts can help you lose weight and is very simple, but you still need to pay attention to a few details. Manman nutritionist pointed out that the healthier the ingredients are, the more beneficial it is. It is recommended to try to use prototype foods, low oil, low salt, low sugar, and high fiber. In terms of staple food, if you are not used to eating whole grains, although the effect is of course slightly inferior, you can also choose rice and noodles.
The most important thing is to control the food intake. Start with the amount of the original meal, and then reduce it after getting used to it. Don’t just get up and eat just because 168 can eat within 8 hours. The calories are replenished faster and more than the consumption. , or eat high-fat foods, naturally it is easy to eat more and gain weight, which is one of the main reasons why Manman nutritionists see many failures in performing 211 or 168 in weight loss classes.
What is the difference between losing weight on your own and expert assistance?
The nutritionist pointed out that 3 key helpers get twice the result with half the effort!
Manman nutritionist said that weight loss should not be fast, too much is harmful to health. If you can thoroughly implement the above simple diet methods, you can reduce the weight to about 0.5-1 kg per week on average in the weight loss class, which is a stable and excellent numbers. If the weight loss is not effective, you can also seek the assistance of a nutritionist and a weight loss specialist.
The biggest difference between seeking professional assistance and losing weight on your own is that obesity may not be caused by poor diet, but may also be caused by other diseases. Before weight loss guidance, you will first check to understand the reasons, whether there are physical or psychological diseases , so that it will help you get twice the result with half the effort. On the other hand, it also includes tailor-made design. There are many ways to lose weight on the Internet, but they may not be suitable for everyone. For example, the ketogenic diet, which is very popular recently and loses weight by ingesting a lot of fatty foods, is not conducive to the three highs and cardiovascular diseases. The more you eat the body, the worse it will be. In addition, many people may not know about the types of ingredients, such as starchy corn, which is often regarded as a vegetable. Eating a pile of corn and eating again is naturally unfavorable for weight loss. Nutritionists will also teach people to understand correctly.
The most important concept of weight loss:
getting used to a thin diet is healthier!
It is very important to get used to a thin diet. For example, if you are now weighing 80kg, it means that you are currently eating an 80kg diet. If you want to lose weight, you have to adjust and get used to it. It is also very fast to regain weight. Because I am not used to it, I eat back to the original way.
Weight can generally be regarded as a reference for physical health. Obesity often means that if the diet pattern does not change, health problems are likely to occur. In other words, developing healthy eating habits contributes to good health and the added bonus of getting a good weight. Encourage the public to lose weight in an appropriate and sustainable way, and seek professional assistance in a timely manner, which will help maintain health.