12 diet weight loss methods the more full the thinner
Many obese people are caused by eating. They eat high-fat foods and don't pay attention to exercise, which can easily cause your body to accumulate fat. Don't want meat to ruin your beautiful figure, you must know the following low-fat, low-calorie diet to lose weight.
1。Taking konjac as the staple food
The GL value of konjac is only 110, which is the lowest among all starches. It also feels full, so whether it is konjac strips or konjac shredded, it is very suitable as a staple food.
2。Bean rice is better than brown rice
Brown rice has good fiber, but its sugar content is not low (per 100g/75. 6g）。Bean rice has more beans with lower sugar content, such as soybeans (per 100g/32. 7g), so it is a better choice.
3。Eat less bread
Even whole-wheat bread will never contain more sugar than fiber. The ratio of sugar to fiber is 15:1, which is much worse than the 1:1 ratio of most leafy vegetables, so it is better to eat less.
4。Eat less starches
Starch can easily stimulate insulin, making you feel full and hungry quickly. Being full can easily cause insulin to rise rapidly, and being hungry easily makes you eat more, so you must eat less.
5。Eat less high-temperature fried food
Although fried chicken legs, ribs, tempura and other fried foods are crispy and delicious, the oil can easily deteriorate after frying, and the body's insulin can easily resist after eating it. In addition to obesity, it is also easy to get heart diseases, so it is more appropriate to use stewing, steaming, boiling, scalding and other methods.
6。Oligosaccharides are better than sugar substitutes
Low-calorie sugar substitutes are often used as substitutes for sweets for dieters. Although their calories are low, whether it will affect insulin secretion has not been confirmed. However, from the perspective of low insulin, if you really want to eat sweets, Oligo oligosaccharides are the preferred choice.
7。Eat lots of vegetables
Among vegetables, especially leafy vegetables, have the lowest GL value and also have good nutrients, so we should encourage everyone to eat more vegetables, raw, hot or fried. However, when eating raw, you should pay attention to the amount of salad. Don't add too much, just have a little taste.
8。Eat fruit first on an empty stomach
Choose low-GL fruits such as apples, strawberries, kiwis, grapefruits, pears, etc., which are great to satisfy your hunger, but remember that a meal should not exceed the size of a fist. If you exceed it, you must eat it in 3 meals, because if you eat a large amount of fruit in a short period of time, your insulin will also increase!
9。Cheese is a great snack
Cheese will produce tyramine after fermentation, which can promote metabolism, so having 1 or 2 slices as snacks at 3 or 4 p.m. or 8 or 9 p.m. is definitely beneficial to your body, and it can also satisfy your cravings!
10。Make your own yogurt
Yogurt is also a good snack, but generally the sugar content on the market is too high, so DIY is the cheapest, and the sweetness is the easiest to handle, and it is not difficult at all. If you really don't have time to make it, you must choose Yogurt on the market. When you make it, remember to have low-sugar or even sugar-free, and not add the accompanying jam such as strawberry jam, blueberry jam, etc.
11。Don't have meat larger than your palm at each meal
Although most meat belongs to low-GL foods, eating in large quantities in a short period of time will also increase insulin. Therefore, in addition to chewing carefully and slowly, you must insist that a meal is not larger than the size of your palm, so that you can break the fate of eating meat and growing meat!
12。Eat small and large meals, don't starve for too long before eating!
You know what? If you eat the same amount when you are hungry or not, the insulin response will be different! If you can start eating small amounts and slowly when you are not too hungry, the insulin will slowly rise, so that it will not surge too fast and accumulate fat. (Internship Editor: Yi Meihua)