Low-fat diet is slim and does not rebound

If you want to diet but you are afraid of the rebound of obesity, you will give up if you don't last for two days. A low-GI (low insulin value) slimming method that matches your appetite as long as you choose the right food without controlling your appetite or reducing your food intake. As long as you persist, you will lose weight easily. You don't have to worry about the rebound of obesity. You will lose weight and succeed.

Breakfast weight loss trick

Breakfast trick

Whole-wheat bread replaces breakfast bags

Eating low-GI bread made of whole wheat, rye or oatmeal, dipped in jam or made into sandwiches can make waistlines thinner, and high fiber makes bowel movements smoother.

Tip: You can use jam with low sugar or no sugar and low GI value with confidence. Other products such as cream cheese sauce and dairy products can be used.

Fruit and yogurt as snacks

Add the same bread every morning, add fruits with different tastes, or order your own bowl of sliced fruit yogurt, you can increase your interest in eating during the slimming process and enjoy the fun of dining with a low GI value.

Tip: Fruit is a food that can be easily enjoyed during weight loss. Eating too many types of fruits at one time will increase the GI value, but it is no problem if you use a small amount. Adding fruit to yogurt has a unique flavor and can also slow down the absorption of dairy products.

Milk + yogurt

In order not to cause too much stress on dieting, drink yogurt or milk before you want to eat foods with high GI values to make your stomach feel satisfied and you don't have to deliberately avoid eating, so that your waist and thighs will still become thinner day by day.

Tip: The most correct way to lower the GI value is to drink iced milk. As long as it is cold dairy products, the GI value is lower than warm dairy products.

Lunch trick

Lunch consists of noodles

Spaghetti, soba noodles, and ramen can all be used as dinner. Noodles are the staple food, especially in convenience stores, where there are many kinds of cold noodles and pasta. You can eat them any way you want.

Tip: If you want to eat noodle meals, choosing more dishes will have higher nutritional value.

Eat more soy food

Beans have rich nutritional value and low GI value, so they will not get tired of eating them every day. Cook a pot of low-calorie red bean soup, which uses sugar substitutes to taste delicious and nutritious, and can also satisfy cravings.

Tip: Protein soy products are a source of excellent vegetable protein. Animal protein from fish and meat must also be ingested at the same time to balance nutrition.

Replace sugar with sugar substitutes

Using low-calorie sugar substitutes to make snacks and desserts for a table will reduce the GI value by more than half.

Tip: In addition to sugar substitutes, fructose and oligosaccharides are condiments that will not affect GI secretion.

Dinner trick

Brown rice as a staple food

Changing the staple food to brown rice can give you a feeling of fullness, stress will not accumulate, even serious constipation problems will be relieved, and acne on your face will be relieved unknowingly

Tip: After replacing white rice with brown rice, as long as the body fat percentage drops, it is evidence of fat burning. But people who are already light weight will not lose as much as imagined.

Fruit instead of sweets

If you don't eat snacks when you want to, your appetite will increase during dinner, and your food intake will increase as a result, you will become fat. If you use fruits instead of snacks to satisfy your hunger, the meal amount will become normal, you will not overeat, and you will not feel uncomfortable about losing weight at all.

Tip: Most fruits have low GI values and are OK to eat every day. The fructose in fruits does not increase blood sugar levels. If blood sugar levels rise, most of them are due to the effects of other snacks, not fructose.

Rich kelp fiber prevents constipation

Long-term consumption of seaweed salad, seaweed, etc. can improve the cold hands and feet, dry skin and constipation. Not only will you lose weight, but your physique will also automatically improve.

Tip: Kelp foods that improve metabolic rates have a good weight loss effect. Kelp foods contain chlorophyll, which enhances metabolic skills and increases fat burning rate. In addition to losing weight, it is also helpful for cold hands and feet.

How jealous

As long as you consume vinegar frequently, your blood sugar level will drop. Fish marinated with vinegar, fried vegetables with vinegar, etc. are all good choices.

Tip: The GI value of sour foods such as lemons and citrus will decrease when eaten together during meals, but be aware that not all sour foods will have an effect.

GI value reference for five major food categories

Rice

The more refined the rice, the higher the GI value. It is best to choose the one with a low degree of shell grinding. The GI value of brown rice is the best, and the GI value of polished rice is 84. Eat less.

pasta

The whiter the noodles, the higher the GI value, so it is better to choose colored noodles. Soba noodles are the best, but eat less oolong noodles.

bread-like

Avoid sweet breads with high sugar content. Choose whole wheat bread and don't eat too much white toast.

proteins that

All fish and meat have low GI values, so just pay attention to not eating more than the original amount of food at each meal. Drinking dairy products such as milk or yogurt when eating will reduce the rate of rise in blood sugar, slow digestion and absorption, and make it easier to gain weight. It is better to eat less sweetened condensed milk.

vegetables

The GI value of most vegetables is below 40, so there is no need to avoid it. As long as a small number of vegetables with high GI values are eaten raw as possible, they can also slow down the rise or fall of blood sugar and have a good weight loss effect. Spinach is good, potatoes and corn can easily cause blood sugar to fluctuate.

fruits

Fruit is an excellent slimming food. It has low fructose and insulin values, and is rich in vitamins. It is very suitable for slimming. You can eat more strawberries and papaya, but pineapple has a high GI value, so eat less.

Desserts, beverages

Desserts or drinks containing carbohydrates, some also contain sugar, are dangerous foods that will accelerate the rise of blood sugar. Choose fructose, sugar substitutes or honey, which are as sweet and will not stimulate insulin production. Sugar-free black tea, red wine, and freshly squeezed juice are all very good. Pudding and jelly can also be used as snacks, but the GI value of chocolate is too high, so you should eat less. (Internship Editor: Yi Meihua)