These four kinds of food - healthy and lose weight!

May 14, 2019 / BIOON / - it's hard to lose weight And it's even harder to stay that way Many people lose weight successfully in the short term, but over time, they return to their previous lifestyle and weight This can cause weight to swing between loss and gain One of the problems is that diet is not sustainable They starve dieters and do not give them the nutrition they need to maintain their long-term health But choosing certain foods can help you lose weight, provide you with the nutrients you need, and make your body function well and thrive Here are four food choices to start with 1 Whole grains help us feel full many people choose bread as part of their lunch Swapping white bread for whole wheat bread can make you feel fuller longer, so you may eat less at the next meal The whole grain consists of three main parts: bran, endosperm and germ This structure helps some energy escape during digestion, causing the body to absorb less energy Whole grains help prevent chronic diseases, including heart disease, type 2 diabetes and some cancers Photo source: http://cn.bing.com grains play their role by increasing fecal volume and feeding healthy intestinal bacteria to regulate intestinal function Whole grains are easy to include in diet In addition to bread, they can also serve as snacks in oatmeal breakfast, or popcorn 2 Colorful vegetables provide a variety of nutritious vegetables rich in essential nutrients, including folate, vitamin C, multivitamin B, potassium and fiber They also have very low energy, providing between 100 and 350 kilojoules (24-84 calories per 100 grams) per 100 grams When people try to lose weight, they tend to eat more vegetables, but in addition to the vegetables they usually eat, they tend not to choose a wide range of vegetables To help lose weight, make sure you get a lot of calories from vegetables and put as many different colors on your plate as possible If you don't think you have time to cook, frozen vegetables are a quick and easy choice, and they are as nutritious as fresh vegetables Eat nuts when you want to lose weight, high-fat food is often the first to give up Although nuts are usually high in fat and calories, they are rich in fiber and can help us stay full longer Nuts contain many vitamins and minerals that are good for our health, including healthy fat, protein, various B vitamins, zinc, magnesium and other minerals Eating nuts has been shown to reduce the risk of heart disease and control type 2 diabetes We are also beginning to realize that when we eat nuts, we can't absorb all the calories In fact, studies have shown that we absorb 30 percent less fat from nuts than we initially thought Try a handful of nuts (about 30 grams) as a snack, or add them to your three meals a day Photo source: http://cn.bing.com 4 Quench your thirst with water when you try to lose weight, listening to your hunger and thirst signals can have a great impact The thirst signals our bodies send out all day may be stronger than our hunger When you feel hungry, first drink a glass of water to see if you are really thirsty If you're used to soft drinks or liqueurs instead of water, try slowly changing to water Change half of every drink you drink into water, and over time increase the composition of the water Eventually your preferences will change Our bodies need water to maintain body fluid balance, thermoregulation, cognitive ability, and gastrointestinal, renal, and cardiac functions Drinking more water can also improve skin tone and reduce the possibility of headache Photo source: http://cn.bing.com the last key word although some food choices can promote weight loss and prevent subsequent weight gain, your total diet pattern is the ultimate predictor of weight In addition, exercise and physical activities also play an important role The healthy diet model of weight loss should be based on the national diet guide, which is the general recommendation of healthy diet Five vegetables and two fruits a day, as well as whole wheat bread and grains, lean meat and low-fat dairy products While this sounds like a lot of food, research shows that these food combinations help you lose weight Although there are always simpler ways to lose weight, small changes in healthy eating habits will not only help you lose weight, but also provide you with the right habits to avoid weight gain in the future Reference materials: [1] four simple food choices that help you lose weight and stay healthy [2] Edoardo Capuano et al Role of the food matrix and division on Calculation of the actual energy content of food Nutrition Reviews, volume 76, issue 4, April 2018, pages 274 – 289, https://doi.org/10.1093/nutrit/nux072 【3】Vivienne X Guan et al Identifying usual food choices at meals in overweight and obese study volunteers: implications for dietary advice British Journal of Nutrition https://doi.org/10.1017/S0007114518001587 【4】Marc P McRae et al Health Benefits of Dietary Whole Grains: An Umbrella Review of Meta-analyses J Chiropr Med 2017 doi: 10.1016/j.jcm.2016.08.008
【5】Jane O’Shea et al Translating advice to eat more vegetables into practice: observations from a 12-month weight loss trial European Journal of Clinical Nutritionvolume 73, pages801–804 (2019) DOI https://doi.org/10.1038/s41430-018-0277-9 【6】L C Tapsell et al Weight loss effects from vegetable intake: a 12-month randomised controlled trial European Journal of Clinical Nutrition volume 68, pages 778–785 (2014) DOI https://doi.org/10.1038/ejcn.2014.39 【7】Rávila Graziany Machado de Souza et al Nuts and Human Health Outcomes: A Systematic Review Nutrients 2017 Dec; 9(12): 1311 Published online 2017 Dec 2 doi: 10.3390/nu9121311 【8】Baer DJ et al Walnuts Consumed by Healthy Adults Provide Less Available Energy than Predicted by the Atwater Factors J Nutr 2016 Jan;146(1):9-13 doi: 10.3945/jn.115.217372 Epub 2015 Nov 18 【9】 About the Australian Dietary Guidelines 【10】Linda C Tapsell et al Effect of interdisciplinary care on weight loss: a randomised controlled trial BMJ Open.http://dx.doi.org/10.1136/bmjopen-2016-014533