Weight Loss
A few foods that tend to cause chronic allergies and inflammation in the body
What is food allergy?
A painless weight loss menu with five tips from a nutritionist to help you change your life.
There are many ways to lose weight. In the beginning, you may use relatively extreme methods to promote weight loss, but in the later stages, I believe that finding a weight loss menu that suits you and maintaining it is an important way to continue the weight loss effect.
How can I improve my tendency to gain weight and maintain a low body fat percentage?
Is there such a thing as a fat-prone constitution? Fat people often say that they gain weight even when they drink water or breathe air, while thin people often say that fat people gain weight because they can't control their appetites. Is there such a thing as being born prone to weight gain?
How to arrange cheat days
What is a cheat day?
If you get a few things wrong when dieting, you won't lose weight.
Many people will ask me which diet method is better for dieticians. How thin do I have to get before I stop? For me, as long as it achieves the desired effect, it's a good method. My same friend has lost 10 kg by reducing sugar, eating fruit, and cutting out carbohydrates, but they both lacked stamina and regained weight. So, in addition to being effective, I feel that a good weight loss method should also be:
Not stressful, enjoyable, and sustainable for a year or even a year and a half without causing physical discomfort.
In particular, the second point is that it is not difficult to lose weight successfully. However, if you keep losing weight → gaining weight →, losing weight → gaining weight, then it will become more and more difficult to lose weight successfully, and the more you lose weight, the more you gain. So what you have to find is something that can last for the next few years without gaining weight, which is the most important thing.
Talking about weight loss, let's talk about common problems first.
Question 1: If you peel off the crispy skin of fried food, you can eat it, right?
From a health perspective, it is best not to. Even if you peel off the skin, you cannot get rid of all the harmful fats.
Some of the food that is fried at high temperatures becomes trans fat.
Bad oil is easily oxidized at high temperatures, producing many harmful substances.
Foods coated with flour or high in carbohydrates are more likely to produce carcinogens when heated.
I believe that everyone is already aware of the dangers of trans fats and oxidized fats to cardiovascular health. Even though they may not have a significant effect on weight, they seriously affect health. Research on fried foods has also found that
That 80% of the calories in fried food come from fat.
The calories in fried and non-fried meat are 60% different.
After being coated with flour or batter, the calories increase by about 100% or more (twice), and even if the batter is peeled off, the calories are still about 30% higher.
High-temperature frying will cause a loss of vitamins A and D.
Therefore, if you have to choose, we recommend air frying as a relatively healthy option.
Question 2: Are sugar substitutes better than regular sugar?
Many athletes or people trying to lose weight choose to use artificial sweeteners as an option to add flavor. More and more food manufacturers are adding artificial sweeteners to their products, which can increase palatability on the one hand and not increase calories on the other.
Although artificial sweeteners have little effect on weight and the intestines as long as they are not overused, studies have found that overweight people consume more artificial sweeteners than the average person. (What does this mean? Although eating the right amount of artificial sweeteners may not cause obesity, other habits caused by artificial sweeteners may be a factor in obesity.)
Therefore, in the case of being “unable to control your desires,” I would recommend not touching foods with a sweet taste (whether artificial or natural) as much as possible so as not to choose sugary drinks when you cannot find sugar-free drinks.
Here are also a few advantages and disadvantages of sugar substitutes:
1. Advantages:
Low calorie.
Some have a high sweetness.
Cheap and requires small amounts.
Most studies have found that sugar does not cause obesity, and some studies have even found that it can reduce food intake.
2. Disadvantages:
Some have a distinctive aftertaste.
Some can promote an insulin response.
Consuming too much sugar substitute is still not good for intestinal health.
It may cause overcompensation of the expected calories.
Explanation: Drinking a zero-calorie drink makes you feel like you can eat more because it has no calories, so you overeat.
Repeated exposure provides a preference for sweetness, and you start craving sweet things.
Question 3: Does sleep have a direct impact on weight loss?
Sleep is really important! The following list shows many health problems associated with insufficient sleep, which can directly or indirectly affect weight. Don't waste your hard work during the day just because you want those extra 1-2 hours at night. Late nights and lack of sleep can affect
Intermittent Fasting
When you see intermittent fasting, you may be afraid because the first time I saw it, I was so scared that I couldn't close my mouth because since we were young, we have been taught to eat three meals a day or a small amount of this concept of multiple meals. On the Internet, they make it sound scary, like if you eat less than one meal, you will have muscle atrophy, like if you don't eat three meals regularly, you will have a nervous breakdown or something.
The body's response to caffeine
Nowadays, people are often in a work environment with high pressure and the pursuit of high efficiency. Coffee has become one of the indispensable drinks for many people, not only because of its aroma and taste but also because coffee has a great refreshing effect on many people. The key ingredient is caffeine.
The Complete Weight Loss Guide
Research on the causes of obesity, knowledge of weight loss, and various diets for weight loss are updated every year. However, with the updating of knowledge and the introduction of one slimming drug after another, the obesity rate continues to rise every year, with no sign of a decline.
The secret to high energy flux! Teach you how to improve your metabolism!
Energy Flux
The yo-yo effect! How do you stop getting fatter as you lose weight?
What is the yo-yo effect?
Understand insulin and how to improve insulin resistance
The function and introduction of insulin
Insulin is secreted by the B cells of the islets of Langerhans in our pancreas, After a meal, insulin is secreted to help glucose enter the body's cells from the blood. This is also one of the most important functions of insulin. If, for any reason, we lose this function, high blood sugar can easily damage our eyes, blood vessels, nerves, immune system, etc., so insulin is very important. The second main function of insulin is to help synthesis, so some people call insulin a synthetic hormone. It can help you synthesize muscle and synthesize fat. So, the synthesis of fat is a given because insulin helps transport nutrients into muscles or fat and store them. But in fact, the synthesis of muscle has been very controversial in recent years. More and more studies have found that insulin does not help much with muscle synthesis.
Utilizing the feeling of fullness, you can lose weight without counting calories
The main nutrients of higher satiety
This article will talk about four key points, first of all, to talk about the main nutrients are considered the most important, the body's different main nutrients intake will produce different responses to the feeling of satiety, protein, and fiber are recognized as the most satiating of the main nutrients, and then the fat for a lasting sense of fullness will help, carbohydrates are usually the least satiating, with the same When the blood glucose shock will also cause violent make you hungry again after some time, there will be these differences mainly because they stimulate to the hormones are different, which is more important several satiety hormones include Pyy, Cck, Glp-1, OXM, PP, and hunger hormone.
What is cortisol? Problems with high cortisol levels!
What is cortisol?
Which exercise is most effective for weight loss?
Which equipment should you choose when exercising to lose weight?
Which weight loss diet is the most effective?
Weight loss diet myths