90% of people are deceived. The food that should not be taboo to lose weight is it!

Speaking of weight loss, many people always respond to restraint in eating, and even rely on diet to avoid eating dinner to lose weight. In fact, you can also eat more to lose weight. As long as you eat a balanced nutrient, the following types of foods can also help you lose weight successfully, and become thin and healthy!

fat

The last food that should not be taboo in weight loss is fat, did you expect it? After all, people subconsciously think that fat = obesity...

In fact, fat is one of the three macronutrients, and its functions are as follows:

Fat participates in human metabolic activities and provides energy. When the total fat intake is insufficient, it is easy to cause energy malnutrition.

Fat can enhance the feeling of fullness, and the digestion and absorption rate of fat is slower than that of carbohydrates, so it can prolong the overall feeling of fullness of food.

Lack of fat, especially the lack of essential fatty acids, can cause fat-soluble vitamin A, D, E deficiency, dry eye disease, night blindness, osteoporosis, etc.

Fat is also one of the important substances for female growth and maturity, and it is also an important source of normal menstruation and fertility. If you do not eat fat, too little body fat, insufficient synthesis of estrogen, etc., it will cause menstrual disorders and even affect the development of reproductive organs. .

Recommended food sources:

Monounsaturated fat: Many studies have shown that a diet rich in monounsaturated fatty acids can reduce the risk of heart disease and diabetes.

Exist in avocado, olive oil, almonds, walnuts, etc.

Omega-3 fats in polyunsaturated fats:

It has anti-inflammatory effects and can reduce the risk of heart disease, diabetes, depression, and obesity.

The best source is fatty fish, such as salmon, tuna, herring, mackerel, etc. Plant sources include seaweed, walnuts, flaxseed and chia seeds.

Saturated fat:

Medium-chain triglycerides, or MCT for short, are easy to digest and quickly produce energy, which is helpful for brain and cardiovascular health.

Food sources such as coconut oil.

Food not recommended:

Trans fatty acids: it can increase inflammation in the body and cause changes in blood lipid levels; it can also cause insulin disorders, weaken its sensitivity, and promote fat accumulation.

It is commonly found in processed grains, such as biscuits, pastries, and cookies, and also in edible oil used repeatedly in supermarkets and restaurants.

Omega-6 in polyunsaturated fats:

It is widely found in nuts and plant seeds, such as oil made from corn and sunflower.

A reasonable intake ratio of Omega-3 and Omega-6 should be between 1:1 and 1:4. Excessive intake can lead to obesity.

how to eat

In general, to control the total fat intake, the daily fat intake of adults is 20%-35% of the total calories, and it is recommended not to exceed 20%.

To improve quality, specifically, if you want to reduce fat, you can use olive oil instead of vegetable oil, usually give priority to unsaturated fat food, roughly in the order of fish, poultry, beans, meat, eggs, milk, and nuts.

protein

The last nutrient element we are talking about today is protein. The main functions are as follows:

The basic components that make up the human body: every tissue of the human body: hair, skin, muscle, bone, internal organs, brain, blood, nerves, endocrine, etc. are all composed of protein. Muscles account for about 32%-40% of the body’s weight. The main ingredient is protein. Protein is the material basis of all life, an important part of the body's cells, and the main raw material for the renewal and repair of human tissues.

Regulate the physiological functions of the human body: protein constitutes a variety of important hormones and digestive enzymes, assists genetics, constitutes digestive enzymes, maintains osmotic pressure and regulates human immune function.

Transport carrier function: The transport and transfer of biomolecules in the body requires the participation of proteins

Recommended food sources:

The sources of daily intake of protein include animal food and plant food.

Animal food mainly includes all kinds of meat, eggs, and milk.

Plant foods mainly include seeds and beans of various plants.

Eggs: 2 large eggs can provide 14 grams of protein. Combined with the fat in the egg yolk, it can keep blood sugar levels stable, thereby helping to avoid eating out of control cravings. In addition, eating eggs for breakfast will inhibit the production of hunger hormones and reduce the amount of food consumed in the next 36 hours. It is recommended that two whites and one yolk in the morning.

Lentils: Can provide you with high protein and high fiber, which can help slow down dietary digestion and stabilize blood sugar, and enhance satiety.

Boneless, skinless chicken breast: Chicken breast with 128 calories intake contains 26 grams of protein, so chicken breast is very popular among people who lose fat. In addition, chicken breast has various and healthy cooking methods.

how to eat

In terms of quantity, the recommended protein intake for adults is 1.16g per kilogram of body weight, and 1.27g per kilogram of body weight for the elderly. If you have fitness and a large amount of exercise, you can increase your protein intake to at least 1.6 grams per kilogram of body weight per day.

In terms of quality, it is recommended to flexibly mix different protein foods to meet a diverse diet while achieving sufficient nutrient intake. For example, plants match grain, grain matches meat, and plants match meat.

Finally, a table of protein content of different foods is attached. I hope everyone can eat a variety of foods while consuming enough protein~

Carbohydrates

Carbohydrates are also one of the main nutrients. Carbohydrates are important substances that constitute body tissues and participate in the composition and multi-activity of cells. Its role is as follows:

Play the role of storing and supplying energy. Carbohydrates release energy faster in the body and supply energy quickly. It is the main energy source for the nervous system and myocardium, and is also the main fuel for muscle activity. It provides normal energy supply for the nervous system and heart. .

Play a role in saving protein, because if the energy supply is insufficient, protein will be broken down. In addition, the decomposition efficiency of protein is low, and metabolic waste materials such as urea are generated, which can easily burden the liver and kidneys and reduce immunity.

Play an anti-ketogenic effect. When the supply of carbohydrates in the diet is insufficient, body fat or food fat is mobilized and accelerated to decompose into fat and acid to supply energy. In this metabolic process, fatty acids cannot be completely oxidized to produce too many ketone bodies, and ketone bodies cannot be oxidized in time and accumulate in the body, resulting in ketemia and keturia.

Detoxification and detoxification. Glucuronic acid produced by the metabolism of carbohydrates through the uronic acid pathway is an important combined detoxifier in the body. It can be combined with many harmful substances such as bacterial toxins, alcohol, arsenic, etc. in the liver to eliminate Or reduce toxicity or biological activity, thereby playing a detoxification effect.

Recommended food sources:

Coarse grains: whole wheat flour, brown rice, oat rice, buckwheat, quinoa, red beans, etc.

Rich in vitamin B family, dietary fiber, etc., it feels more full but not easy to digest.

Food not recommended:

Fine rice noodles: white rice, white noodles, jelly, noodles, vermicelli, vermicelli, potato powder and other staple foods.

The feeling of fullness is low, and the vitamin and mineral content is low. Those who want to lose fat are not particularly recommended.

Need to pay attention to food:

Root tubers: potatoes, sweet potatoes, yam, lotus root, taro, etc.

These roots and tubers are often made into vegetables, so that we unknowingly eat too much of the staple food. People who lose fat must not consume them as vegetables. They can be used instead of other staple foods.

how to eat

Renma Niu strongly recommends that those who want to lose fat should remember: only one staple food for each meal, one staple food for each meal, and you can choose not to eat it for dinner.

Ren Ma Niu is here to introduce her own light food series that has been selling 10,000 boxes-"less series instant konjac noodles"!

1 hard-boiled egg has about 90 Kcal

The energy of 1 apple is about 53Kcal

1 cup of banana has about 82Kcal

Moreover, these foods are taken out alone, and in daily life, they cannot be used as a staple food and can not be used as a meal that can fill the stomach.

And a bowl (normal amount) of white rice, which is also a staple food, is about 116Kcal, and each package of konjac noodles weighs about 200g`, and the calories per package is about 24Kcal.

To be more clear, that is, 5 packs of konjac noodles ≈ 1 bowl of rice;

However, the fullness of konjac noodles is twice that of rice!

This calorie is too low, you can easily save a lot of calories in a day, the calorie intake is equivalent to normal women:

Such a low-calorie and low-calorie meal is nothing short of a fat-reducing meal expert! Who said that food is not worth eating during weight loss? With konjac noodles, my old lady is a perfect match, full match, top match, and heavenly match!

Extra dietary fiber: prevent disease

The role of dietary fiber is to effectively prevent chronic diseases such as ischemic heart disease, stroke, hyperglycemia, rectal cancer, etc.

The Chinese Nutrition Society recommends a daily dietary fiber intake of 25-35 grams.

The actual situation is:

The "White Paper on Dietary Fiber Intake of Chinese Residents" pointed out that the dietary fiber intake of Chinese residents is generally insufficient. At present, the daily average dietary fiber is 11g, which can reach the appropriate intake (about 25g). The target population is less than 5%, which is in line with the requirement of a balanced diet. The dietary fiber intake requirements vary greatly.

Konjac is rich in water-soluble dietary fiber

Eat a few more packets of konjac noodles, which can brush fat and supplement enough dietary fiber by the way. For your health, hurry up and eat!

Long satiety time: 4H do not go hungry

Everyone knows that foods with high satiety are especially important during weight loss. Otherwise, "groaning" hungry for half an hour after eating is a hard work of perseverance, and a little relaxation may cause Overeating!

Ren Majun’s "less series instant konjac noodles (peptide +)" is 100% pure konjac without added starch compared to the conventional konjac noodles with about 50% starch and instant noodles based on starch.

In addition, a sufficient amount of egg qa white soy protein peptide that can be directly absorbed by the body is added, which can achieve a super high satiety, making it easy for people to relax for 4 hours without going hungry.

Moreover, low fuel and low calories, calorie control, prevent weight gain from the source, and reduce the extra intake of snacks between meals!

Is it super suitable for you who are losing weight but cannot control your mouth? Konjac noodles are perfect for weight loss!

A new flavor is coming: sea cucumber beef flavor

The newly upgraded Konjac Noodles has a new flavor: sea cucumber beef flavor!

Cross-border try to meet once! Leading beef to date sea cucumbers!

The "topping version" konjac noodles also comes with a pack of "shredded chicken shreds"!

Fat reduction sisters collection! Make sure not to have some konjac to try! It is less than the price of a cup of milk tea, it is delicious and full, and it will be visible to the naked eye when it replaces the staple food.

You who have lost weight will shine brightly!

When you start to discipline yourself and pursue a better self

The whole world will give way to you

It’s not that the difficulty is not there, but you have the magic weapon and ability to win

This is also the original intention of Ren Ma Jun to create products

For you who pursue a better self

Provide support and nutrition all the time