healthy weight loss diet

　　Lose weight before understanding metabolism

Metabolism is your body's digestion and absorption of heat, and excreted metabolites. In General, metabolism slows, accumulations of fat body easier and calories, which is why some people eat very little, or no thin mdash mdash;; metabolic rate is too low, eat less, consume even less, thermal nature slowly accumulate into fat.

Improve the metabolism of methods, such as quality and adequate sleep, good mood, regular exercise, etc. In addition, reasonable diet can help you improve the metabolism.

　Eat more protein improves metabolism:

Do not think that eating meat fat, lean meat, protein can accelerate metabolism, as the body needs more energy to consume protein. Many people eat meat weight because meat processing means no, spent a lot of oil, bring extra calories; or the meat itself contains a lot of fat.

If we change the diet, the more protein, reduce carbohydrate intake, so consumption of calories daily metabolism can be increased to 150 to 200 calories Oh: every meal Supplement 10 to 20 grams of protein. Breakfast drink a glass of low-fat yogurt can add approximately 13 grams of protein, lunch a legumes can add approximately 10 grams of protein, dinner a fish can add 17 grams of protein.

　　Recommended quality protein foods: chicken, fish, soya beans, soy milk, tofu, soy products, low-fat milk, yogurt, Sesame, walnut, etc.

Understand the effect of food on the metabolism, you can yourself with three meals a day diet.

Breakfast: protein cellulose

Diet breakfast mix principle is protein cellulose eat more protein. After a night of sleep, to the day's calories consumed and devote some protein intake can be more, let body be able to quickly absorb enough energy.

Best choices: low-fat milk, boiled eggs, no sugar or low sugar soy milk, oatmeal porridge, wholemeal bread, apples, etc.

The worst choice: dough, cake, cookies, stuffed bun

　Lunch: 3: 2: 1

Protein, starch, vegetable and fruit ratio 3: 2: 1. Noon to continue to add energy to 3 protein 2 starch ratio of 1 part fruit, component adequate and there was no burden. Fish, fresh vegetables and rice are safe to eat for lunch. But be sure not to overeating, 7 minutes to lose weight, eat to avoid fried food, such as fried chicken leg, fried chicken wings, etc.

The best choice: steamed fish a copy of a bowl of white rice a moderate amount of fruit and vegetables; lean tablets a steamed bun a fruit and vegetable stew with moderation; rice; dried gourd ribs, etc.

The worst choice: fried chicken leg, chicken meal, rice, spicy steak, ribs, Curry beef with rice etc.

Dinner: eat more fiber, less starch

Evening meal activity volume small, the fewer calories. And evening metabolism slows, the proportion of fruits and vegetables to as many as starch, digestion and absorption of the night will not be blocked, roughage fiber rich and starchy, is the staple food of choice for the night. Brown rice, the protein, soy products, and vegetables are a good partner for dinner. Night if you want to eat meat, not more than 3.

Best option: Sweet Potato porridge, oatmeal porridge, millet, squash, corn, vegetables, fruits, tofu, small amounts of lean meat

The worst choice: big fish meat, big bowl of white rice