As more and more people attach importance on their health, losing weight has been written on people’s primary schedule list. Fat can result in a variety of diseases. Almost all people are pursuing tips and secrets of losing weight. And there are indeed many effective ways. Some people say that the most effective way of losing weight is control your diet. However, not many people can resist the lure of delicious foods. The following are several effective recipes that enable yo.jpg.gif)
u to enjoy delicious foods and meanwhile to lose weight.
First of all, let’s figure out the three principles of losing weight:
1. Diet is indispensable.
2. Rejecting meat is unnecessary.
3. Reduce the intake of sweet foods and fruits with high sugar content.
The nutrition principles of recipes to lose weight:
1. Limit the total energy: Gradually reduce the intake of energies and meanwhile accompany it by appropriate physical exercises. Adult mild fat people had better intake 125~250 kcal of energy so that they can lose 0.5~1.0 kg of body weight every month. Adult obese people had better intake 552~1104 kcal of energy so that they can lose appropriate 0.5~1.0 kg of body weight every month.
2. Appropriate amount of protein.
At the same time of adopting low-calorie diet, you should ensure adequate protein supply which accounts for 20% ~ 30% of the total energy supply. You should pay attention that excessive intake of protein can cause liver and kidney disorders.
3. Control fat intake.
Excessive intake of fat can result in ketosis. At the meanwhile of low-calorie diet, you should limit the fat supply especially the supply of animal fat. Fat is prone to accumulate in subcutaneous tissues and surroundings of organs and then accordingly result in fatty liver and a number of cardiovascular and cerebrovascular diseases. The fat intake should be controlled within 25%~30% of the total energy intake for fat people.
4. Limit sugar intake.
The sugar supply should be within 40% ~ 55% of the total energy intake. You should avoid foods rich in single glucide such as sucrose, maltose and so on. The intake of dietary fiber is not restricted.
5. Limit the intake of salt and purine.
Salt can result in thirsty and enhance people’s appetite. Excessive intake of salt is not conductive to the treatment of obesity. 3~6g per day is appropriate. Purine can stimulate people’s appetite and increase the burdens of liver and kidney. Therefore, you should also limit the consumption of animal organs such as liver and heart.
6. Cook methods. Steaming, boiling, and roasting should be the mainstream cook methods.
Others: At the same time of ensuring standard diet, intake more vegetables can supply enough fiber and nutrients but less calorie for you.
