7 Principles for you to lose weight by control diet!
1.Limit on the total energy , try to reduce the Energy you get step by step,and also do not stop exercising! Mildly obese, lose weight 0.5-1Kg is the best situation, It means you have to reduce the energy you get every day about 125-250 cal , And if you are a little more serious, then about 552-1104 cal is suitable for you!
2.Get moderate Protein,one hand you have to reduce the energy, also you have to get moderate protein, about 20%–30% of the total energy, but not too much, if you intake too much protein, then it may be some damage to you Hepatorenal!
3.Limit adipose! Excessive intake of adipose can lead to ketosis, in limiting the supply of dietary energy while limiting the supply of dietary fat, especially animal fat supplies. Easy to deposition of fat in the subcutaneous tissue and around the internal organs, resulting in fatty liver and a number of cardiovascular and cerebrovascular diseases. Obesity should be controlled dietary fat intake in the total energy of 25 ~ 30%!
4.Restrictions on sugar: sugar supply should control the total energy in the diet for 40 ~ 55%, to avoid the consumption of sucrose, maltose and other sugars containing a single food. Dietary fiber intake can be no restrictions, it should be more than adequate consumption of high fiber foods.
5, limiting salt and purine: salt can lead to thirst and increased appetite, excessive eating is not conducive to the treatment of obesity, 3 ~ 6g / d is appropriate; purine can improve appetite and increase the burden of liver and kidney, so the animals liver, heart, also have to limit consumption.
6, cooking methods and meal times: the processing of food should be steaming, boiling, roasting, boil cooking methods such as mainly Jiyong methods such as fried and fried. Eating meals minor varies, usually 3 to 5 times / day is better.
7, Other: At the same time ensure that the standard diet, eat more vegetables, this can increase the feeling of fullness and can than low, but we must draw adequate nutrition.
