Apply eight tricks to eat nutritious and lose weight

Eating is the top priority, so how can we eat healthy and nutritious without getting fat and keep a slim figure? Here are some tips for daily eating to keep you healthy and slimming.

1. Give up certain fruits

Fruits seem to be very good for weight loss because they contain very little fat. However, this is not entirely the case. Some fruits are very bad for weight loss. For example, pineapples, watermelons and bananas, which we are very familiar with, all have a high sugar index. The sugar index is an indicator of the degree to which a certain food increases blood sugar. Therefore, if you want to lose weight, you should temporarily avoid these fruits and eat some fruits such as strawberries, apples, oranges and grapefruits. Because these fruits have a low sugar index, they are ideal foods for losing weight. In addition, it should also be noted that the juice we all love to drink is a "wolf in sheep's clothing". Because many fruits can make a cup of juice, it contains a lot of calories and sugar, which is a big ban for dieters.

2. Beware of starchy foods

If a food tastes sweet, its sugar index may be high. Some starchy foods, such as sweet potatoes, potatoes, etc., break down into sugar quickly after eating, causing an increase in insulin levels. However, you don't have to exclude all these foods from your diet just because you choke. When eating, as long as you follow the principle of moderate amount, you can also eat healthy.

In addition, in order to lose weight, you can eat more vegetables, such as tomatoes, celery, cucumbers, broccoli, peppers, mushrooms, zucchini and onions, because these vegetables have a very low sugar index and are a wonderful product for losing weight.

3. Be careful when choosing drinks

Beer contains a sugar called maltose, which can raise blood sugar levels. If you do want to drink beer, choose ultra-dry beer because it does not contain sugar. At the same time, you have another option, which is to drink some red wine appropriately. Because red wine can delay the digestion of food, one glass of red wine per meal is beneficial to reducing fat and weight loss. However, drinking in large quantities may be counterproductive, as it adds too much calories to the body. In addition, there is soda. Nowadays, there are many varieties of soda drinks. In the final analysis, their ingredients are nothing more than sugar and caffeine. Not only is sugar not conducive to weight loss, but caffeine can also increase appetite. Therefore, the best drink is plain boiled water. If you really can't resist the temptation of soda, you should also choose a non-caffeinated beverage to prevent adverse effects on appetite.

4. Use the power of condiments

Seasonings such as chili sauce, mustard, garlic and balsamic vinegar not only make bland food interesting, but also contain low calories and are very helpful in weight loss. In addition, studies have found that spicy food can temporarily increase the body's metabolic level and make the body feel full for a long time. It is a very beneficial auxiliary food for weight loss. It should be noted that ketchup, a condiment, should be applied in limited quantities, because the sugar content in it is relatively high and should be tried during the weight loss stage.

5. Fish is a good choice for weight loss

Studies have shown that anyone who has one serving of fish a day in a weight loss diet not only loses more body fat, but also increases good cholesterol and HDL levels compared with those who eat only one serving or less per week. It is really killing two birds with one stone. Researchers pointed out that eating more fish will correspondingly reduce total fat intake, which is the key to achieving results in weight loss.

The sea fish that are most conducive to weight loss are: salmon, tuna, mackerel, and ocean head fish. Of course, if you can't eat these fish, you can also eat other types of fish, which can also achieve the effect of lowering fat and losing weight.

6. Eat more foods rich in cellulose

If your staple food is refined rice and flour, not only will you absorb a lot of calories, but you will also feel hungry all day long. On the contrary, foods rich in cellulose can not only make people full for a long time, but also help maintain the stability of blood sugar. They also play an important role in lowering cholesterol and improving the health of the entire body.

When eating food rich in cellulose, you don't have to worry about excessive calories, nor do you have to calculate the amount of food and portions. If you are full, you will eat well, and there will be no risk of eating too much.

Fiber can carry away some of the calories from food through the digestive tract, forcing them out of your body before they can settle down around your waist. Currently, most people consume an average of 14 grams of cellulose per day. If you can increase this amount to 30 grams, you will absorb about 120 calories less per day, which is equivalent to losing 13 pounds a year.

7. Choose only good carbohydrates

Generally, people regard carbohydrates as a scourge. In fact, whole wheat bread, whole grain foods, black rice and other vegetables are good sources of carbohydrates because these foods are rich in fiber and other nutrients. It is of great benefit to lowering fat and weight loss.

However, those bad carbohydrates, such as sugar, beer, white rice, white bread, white flour, etc., are all unfavorable foods for weight loss, because they rush through the gastrointestinal tract, filling the blood with sugar, making a large amount of insulin busy dealing with sugar in the blood, so that it has no time to take into account the body's fat-burning and weight loss. As a result, the more fat accumulates under the skin, and the body becomes fatter and fatter. It can be seen that when consuming carbohydrates, you should choose carefully, and those types that are not conducive to lowering fat and weight loss should be excluded from your diet.

8. Eat only fat well

Although saturated fat adds weight, the unsaturated fats present in olive oil, rapeseed oil, avocados and salmon do not make you fat, because these healthy fats, if used in moderation, actually help slow down digestion and prevent carbohydrate-induced blood sugar fluctuations. In addition, unsaturated fat can also make people feel full and make meals delicious. Therefore, as long as you eat reasonably, you can not only eat healthy, but also eat a beautiful figure (Editor in charge: Yang Miao Intern Editor: Yan Yugeng)