Matrix Home Page Recommendations
The article represents the personal views of the author, and the minority has made only minor changes to the title and layout.
In the previous article, we analyzed the standards of obesity, the causes, the adverse effects and how to establish a correct view of fat loss, and in this article, we started with "eating".
We often hear people say that fat loss is "seven points to eat, three points to practice", and the role played by "eating" in fat loss cannot be ignored, and can even be said to be decisive. Regarding "eating", I try to start in the form of "total-point", that is, first establish a correct diet and nutrition concept from the whole, and then we start from the microscopic level of the three major nutrients (carbohydrates, proteins, fats) and trace elements such as vitamins and minerals needed by the human body, and finally establish a more three-dimensional healthy diet concept.
In this article, we mainly explore two aspects, the first is from the perspective of fat loss, how many calories we should consume daily, that is, how much to eat; the second is from the macro perspective, how our daily diet structure should be constituted, that is, how to eat.
1. How much to eat?
How many calories should we consume during the fat loss period?
In the previous article in this series, we established the concept of fat loss centered on building a healthy lifestyle (reasonable nutrition + moderate exercise), and also explained that fat loss should be a protracted battle, but at the end of the day, we need to first reduce the damn fat to a reasonable (healthy) level.
According to the law of conservation of energy 1, if we want to lose fat, then our daily intake of calories needs to be lower than the daily calorie consumption, and each person's age, height, weight and exercise status are different, so everyone's daily calories are also different, you can open this website, enter the age, height, weight and other indicators on the page, below you can calculate the "daily intake recommended value" in the "maintenance calories" is roughly your TDEE (Total Daily Energy). Expenditure）。 The figure below is my own data.
When you come up with TDEE data based on your actual situation, no matter what you eat every day, you should not consume more calories than TDEE per day. Of course, not exceeding TDEE only means that your body shape will not change, and if you want to lose fat, your daily calorie intake needs to be smaller than the TDEE value. How small is the specific amount reasonable, that is to say, how big is our heat gap? See below.
Note: You may say that I understand everything, but where do we check our daily food calorie intake, and where do we remember it? I personally use Keep, and you can also explore whether there are other better apps that you can share in the comments section.
How big is the heat gap?
Let's start with the concepts. The so-called calorie gap is the difference between the calories needed to maintain the weight and the actual calorie intake. Many students are eager to lose fat, want to complete the fat loss goal as quickly as possible, and are eager to eat only boiled vegetables every day. Not to mention whether you can stick to it, nor whether the nutrition is comprehensive, just said that whether the large calorie gap can help us quickly lose fat, we have to put a big question mark.
Before we go any further, let's talk about basal metabolism. Basal metabolism is that we lie flat and do nothing, only the calories needed to maintain life, which can be understood as the red line of daily caloric intake is the calories required for basal metabolism, otherwise you will be difficult to survive.
My basal metabolic caloric value is 1880 kcal (I calculated the basal metabolic value in Peppermint Health), you can calculate your own basal metabolic value, but also understand that regardless of the basal metabolic calorific value or the total daily calories, we do not need to have too high requirements for the accuracy of this data. Because each of us is in a dynamic state of the body, these values only give us a general understanding of our own body.
Take me as an example, even if I only need about 1880 kcal per day to lie down, if I want to maintain my current weight under normal activity conditions, I need to consume about 2755 kcal per day, if I want to lose fat and live "smoothly", the daily calorie intake range is about 1880-2755 kcal, here involves the size of the calorie gap, when setting the heat gap I mainly consider from the following two aspects:
First, as we said in the previous article, the ultimate goal of our fat loss is to build a healthy lifestyle, not just lose fat. Therefore, from a long-term perspective, we can't let ourselves be too uncomfortable in the process of fat loss. If the calorie gap is too large, it means that we have a high probability of "boiled radish and cabbage" every day, which will lead to insufficient intake of carbs, proteins, fats and other nutrients, and there is a high probability that there will be a certain period of hunger, which may lead to subsequent retaliatory intake (carbohydrate), and the fat reduction effect may "return to before liberation overnight", so a larger calorie gap is not recommended.
Second, our body is a precision system, not a machine that simply sets a value to run according to the set value, when our daily calorie intake is too low and this state is maintained for a relatively long time, the body's precision system will also make adjustments, which will lead to a synchronous decline in our basal metabolism. Not to mention whether this "forced" decline in basal metabolism will cause harm to our body, the decline in this value alone will also reduce the larger calorie gap you think, so that the fat reduction effect will decrease synchronously.
In summary, it is recommended to limit calorie intake to 85%-90% of the calories needed to maintain body weight when losing fat. That is, to set the calorie gap at 10%-15%, for me, the daily calorie intake should be 2341-2727 kcal. This relatively small heat gap doesn't alarm our "body system" too much, and helps us lose fat relatively "happily". The so-called choice is greater than the effort, as long as our weight is on the way down, why not walk slower.
Note: Everyone is very different, considering that the calorie calculation value required for fat loss may not be accurate, we can first "try" according to this calorie calculation value for a period of time, observe the change of our body shape and weight, and then adjust our usual heat recording method and heat gap accordingly until the positive feedback (can reduce fat) is gradually established.
Second, how to eat?
The above discussed how much (calories) we should eat in a day to lose fat from the perspective of caloric intake, and below we try to consider from a macro perspective how our diet structure should be composed to eat healthy, which foods need us to eat more, and which foods need us to limit our intake.
Healthy diet structure
The figure below is a balanced diet pagoda for Chinese residents (hereinafter referred to as the "pagoda") released by the Chinese Nutrition Society.
The "pagoda" has 6 floors (counting water as the first layer), and we will analyze it layer by layer, trying to guide us through the "pagoda" to establish a healthy diet structure, so that we can be targeted when choosing food, and then build a diet system.
The first layer: water
1. How much to drink?
In the "Pagoda", it is recommended that everyone consume about 1.5kg - 1.7kg of water per day, which is roughly the amount of three bottles of mineral water (about 600 ml per bottle), let's take a look at what the benefits of water are.
2. Why?
(1) Regulate temperature, nourish the brain and spinal cord, and nourish the brain and spinal cord.
Our adult body is roughly 55%-60% composed of water, the baby's water content even reached more than 75%, water can play a role in buffering and lubricating joints, can regulate temperature, nourish the brain and spinal cord, we have to consume water every day, the way of consumption includes but is not limited to sweating, urinating, and even breathing, in order to maintain the balance of water in the body, it is necessary to consume sufficient water.
(2) Reduce the risk of kidney and urinary tract infections.
Reduces the incidence of cystitis.
One randomized controlled trial found that drinking an additional 1.5 L of water per day for 12 months reduced the average number of cystitis attacks by 1.5 compared with the control group.
Increasing water intake and urination may reduce the risk of kidney and urinary stones.
Meta-analyses of multiple studies2 found that patients with more water intake were associated with a 60% and 51% lower risk of kidney stones in randomized controlled trials and observational studies3, respectively, and that more water intake was also significantly associated with a reduced risk of recurrent kidney stones, with a 60% and 80% reduction in risk, respectively. Therefore, drinking more water can not only reduce the risk of kidney stones, but also reduce the risk of recurrent kidney stones.
The second layer: cereals and potatoes
From the "pagoda", it can be seen that in addition to cereal 4 and potato 5, mixed beans 6 are also included.
In the cereal part, "Pagoda" is more advocated to ingest whole grains, as shown in the figure below, whole grain refers to the whole grain containing grain skin + cereal + paste layer + endosperm, while the rice and flour we often eat, including only endosperm, do not belong to the category of whole grains, corn, brown rice, etc. belong to whole grains.
1. How much to eat?
The recommended intake of potato "pagodas" is as follows:
Total cereal potatoes: 250-400 g;
Whole grains and mixed beans: 50-150 g;
Potatoes: 50-100 g.
Whole grain and mixed bean intake should reach 20%-37.5% of our daily grain and potato intake, potatoes should account for 20%-25% of daily grain intake, that is, whole grains + mixed beans + potatoes should account for 40%-62.5% of our daily grain intake, basically about half of our daily carbohydrate sources should come from whole grains, mixed beans and potatoes.
We can reflect on our own daily intake of whole grains, beans and potatoes to reach our daily intake of cereals and potatoes, I may still be refined flour and rice, and I will gradually adjust it later.
Whole grain benefits
(1) Low calories, beneficial to maintain weight.
Whole grains and potatoes have lower calories than grain foods such as refined flour, as shown below is our common carbohydrate calorie comparison (data source: peppermint network), we can find that refined flour foods (steamed buns) calories are much higher than other cereals and potatoes.
Rice: 116 kcal / 100g;
Steamed buns: 223 kcal / 100g;
Fresh corn: 112 kcal / 100g;
Sweet potato: 86 kcal / 100g;
Purple potato: 133 kcal / 100g;
Potatoes: 81 kcal / 100g;
(2) Increasing the intake of whole grains can reduce the risk of cardiovascular disease, type 2 diabetes, and colorectal cancer.
Studies have shown that consuming 48-80 g of whole grains per day reduces the risk of cardiovascular disease by 21% compared with people who do not eat or eat less whole grains. It also reduced the risk of developing type 2 diabetes by 26%, while adding 90g of whole grain foods per day reduced the risk of colon cancer by 17%.
As an aside, by establishing a healthy diet structure to make yourself healthier is lagging behind, feedback is far from instantaneous, so many people are dismissive of the establishment of a healthy diet structure, but we should know the compound interest effect, the difference between you eat "good" and eat "poor", the longer time passes, the greater the gap will be, and basically irreversible.
The third layer: vegetables, fruits
The concept of vegetables and fruits does not need to be repeated, but the "dark vegetables" in vegetables are widely favored, and the dark vegetables here refer not only to dark green vegetables, but also to dark green, red, orange red, and purple red vegetables.
Among the common dark green vegetables are spinach, rapeseed, broccoli, celery leaves, hollow cabbage, lettuce leaves, mustard greens, watercress, spring onions, artemisia annua, leeks and so on.
Common red and orange-red vegetables include tomatoes, carrots, pumpkins, red peppers and so on.
Common purple-red vegetables are red amaranth, purple-backed sunflower, purple cabbage and so on.
Dark vegetables like to be in contact with the sun, the leaf color is dark, the nutritional value is generally better than that of light vegetables, the dietary fiber content is higher than that of light vegetables, and it is rich in calcium, iron, vitamin B, β carotene, vitamin A, and also contains chlorophyll, lutein, lycopene, anthocyanin and other aromatic substances, so we try to be dark vegetables when choosing vegetables.
In the Pagoda, the recommended intake of vegetables and fruits is as follows:
(1) Vegetables are recommended to consume 300-500g per day;
(2) Fruits are recommended to consume 200-350g per day.
Between vegetables and fruits, the "pagoda" encourages more vegetable intake. I don't know if you usually eat fruit will weigh it, in fact, a medium-sized apple is about 300g, so under the recommended amount of 200g-350g, you can't eat much fruit.
2. Why?
(1) Good vegetables
Increasing vegetable intake reduces the risk of cardiovascular disease morbidity and mortality.
Meta-analyses from multiple studies showed that an increase of 80 g of vegetable intake per day reduced the risk of cardiovascular disease by 13%, the risk of cardiovascular disease death by 10%, the risk of stroke death by 13%, and the risk of death from coronary heart disease by 16%.
Another follow-up study of 134,800 middle-aged and elderly residents in Shanghai found that when men's daily vegetable intake increased from 144g to 583g and women's daily vegetable intake increased from 124g to 506g, their risk of cardiovascular disease death was reduced by 36% and 16%, respectively.
Increasing vegetable intake reduces the risk of colon, lung, and breast cancer.
Studies have shown that increasing vegetable intake can reduce the risk of colon cancer, lung cancer and breast cancer, of which cruciferous vegetables and green leafy vegetables (spinach, celery, oil wheat vegetables, etc.) can reduce the incidence of lung cancer by about 13% and 15%, while increased intake of cruciferous vegetables can reduce the incidence of breast cancer by about 10%.
Increasing the intake of leafy greens and yellow vegetables reduces the risk of developing type 2 diabetes.
Studies have shown that regular consumption of leafy greens (spinach, celery, oil wheat vegetables, etc.) reduces the risk of developing type 2 diabetes by 13%, and regular consumption of yellow vegetables (carrots, yellow peppers, etc.) reduces the risk of diabetes by 38%.
(2) Good fruit
May reduce the risk of cardiovascular disease.
A study of 67,211 Chinese women and 55,474 men showed that for every 80g increase in fruit intake per day, the risk of cardiovascular disease decreased by 12%.
It can reduce the risk of colorectal cancer, esophageal cancer and stomach cancer.
Fruit intake has been shown to be significantly associated with a reduced risk of colorectal cancer, with every 100 g of fruit intake increased by 6% of colorectal cancer risk.
In short, vegetables and fruits are relatively more intake, which has a good effect on us to reduce the risk of cardiovascular and cerebrovascular and various types of cancer, and in the case of total control, we should eat as many vegetables and fruits as possible.
The fourth layer: fish, poultry, eggs and livestock.
Fish, poultry, eggs and livestock mainly provide animal protein, and the recommended intake of fish, poultry, eggs and livestock in the "pagoda" is as follows:
(1) Livestock and poultry: 40-75g;
(2) Fish meat: 40-75g;
(3) Eggs: 40-50g.
A medium head carp weighs about 500g, that means 7-10 days to eat a fish, or a family of three or four people eat a fish can almost meet the standard of daily recommended intake, the recommended intake of eggs is 40-50g, and an egg weight is also about 50g, an egg a day can be, at present I personally eat two eggs a day, livestock and poultry intake is relatively more, fish intake is relatively small, later consider a part of the livestock and poultry meat with fish meat substitution.
(1) Fish intake benefits
Increasing fish intake reduces the risk of all-cause mortality in adults.
A meta-analysis found that people who consumed 60 g of fish per day had a 12% lower overall risk of death compared to people who had never consumed fish.
According to a 14-year follow-up cohort study of people aged 40 to 50 years in China (divided into several cohorts depending on a factor. An analysis of the presence or some effect of this factor on different cohorts) showed that the risk of all-cause mortality (all-cause death, that is, death of all causes, including all causes) of people who consumed more than 68 g of fish per day was reduced compared with people who never ate fish meat.
Of course, the degree of physical health is not a single dimension of fish intake can be determined, but from the perspective of fish intake alone, due to the limitations of water resources, the north may be more inclined to livestock and poultry meat in the overall dietary habits, while the intake of fish meat in the south should be far more likely than that of the north, if we usually consume less fish, we need to gradually adjust our diet structure.
Increasing fish intake in moderation may reduce the risk of stroke (also known as stroke) in adults.
One meta-analysis found that for every 100 g increase in daily fish intake, the risk of stroke was reduced by 14%.
A 2018 cohort study of nearly 50,000 people in China and the United States (that is, according to a different factor, divided into several cohorts to analyze the presence or influence of this factor on different cohorts) showed that high fish intake reduced the risk of stroke (also known as stroke) death in Chinese populations, and the daily fish intake of 0.1 to 33.3 g, 33.4 to 68 g, and > 68 g per day was reduced by about 30% compared with the never ingested fish population.
Increasing fish intake can reduce the risk of dementia and cognitive dysfunction in middle-aged and elderly people.
A study that followed up the Elderly Population in China for more than 5 years found that in adults over the age of 65 (including 65 years), the cognitive decline rate of individuals who consumed more than 100 g of fish per week was reduced by an average of 35% compared with individuals who used less than 100 g of fish per week.
In life, the impact of Alzheimer's disease on our quality of life is self-evident, considering the lag of "diet therapy", so from now on, eat more fish, as far as possible to reduce our risk of Alzheimer's disease, laying the foundation for our healthy life and work for 50 years.
(2) Benefits of poultry intake
There is no significant association between poultry meat intake and cardiovascular disease and prostate cancer
Poultry meat, commonly known as "white meat", is also known as chicken, duck and goose meat.
A poultry meat and cardiovascular disease risk cohort study in China for people aged 40-74 years found no significant change in the risk of cardiovascular disease incidence in women with a daily intake of 33.8 g of poultry meat compared with 1.4 g of poultry meat per day.
A U.S. cohort study found that it was > with weekly intake
As shown below, from the perspective of protein intake, poultry is more cost-effective than livestock meat and fish, that is, cheaper, and the protein content is also higher.
Chicken breast: per 100g, calories: 118 kcal, protein: 24.6g;
Lean pork: per 100g, calories: 143 kcal, protein: 20.3g;
Beef: per 100 g, calories: 118 kcal, protein: 19.9 g.
(3) Benefits of egg intake
A meta-analysis showed that an increase of 1 egg per day was not associated with the risk of cardiovascular disease, but there may be regional differences between egg intake and the risk of developing type 2 diabetes.
Studies have shown that in non-U.S. regions, egg intake is not associated with the risk of developing type 2 diabetes, but in the United States, egg intake is associated with an increased risk of developing type 2 diabetes, with an additional egg per day increasing the risk of developing type 2 diabetes by 18%, which may still be associated with the overall dietary structure in the United States.
(4) Reasons for restricting the intake of livestock
Excessive intake of livestock meat increases the risk of developing type 2 diabetes and colorectal cancer.
Meta-analyses summarizing multiple studies found that the risk of developing type 2 diabetes increased by 64% in people who consumed 150g of live meat per day compared with those who did not ingest live meat, and in 2019, a cohort of adults aged 35 to 74 years in urban and rural China found that for every 500 g increase in animal meat intake compared with no meat, the risk of diabetes increased by 11%.
A meta-analysis of people aged 18 to 75 years in Europe and the United States found that increasing animal meat intake by 100 g per day increased the risk of colorectal cancer by 36%.
Excessive intake of livestock meat may increase the risk of obesity.
A meta-analysis pooling multiple studies found that excessive intake of animal meat increased the risk of obesity by 40% after adjusting for factors such as BMI and energy intake.
The results of a case-control study of 16,822 Chinese populations showed that people who consumed 75g, 116.7g, and 191.7g of animal meat per day had an increased risk of obesity (BMl> 24 kg/m), respectively, compared with 33.3 g of live meat per day.
The total amount of livestock meat still has to be controlled, as far as I am concerned, I usually eat beef more, before reporting that eating more meat will not be fat mentality, but now think about it, the back is a little cold, or to control the intake of livestock meat, the so-called balanced diet is always right.
Layer 5: Milk and dairy products, soy and nuts
The recommended intake of milk, dairy products and soy nuts in the "Pagoda" is as follows:
Milk and dairy products: 300g;
Soybeans and tree nuts: 25-35g;
In terms of the recommended intake of milk and dairy products, the bagged milk I drink is 180g, and the yogurt is 100g, so one bag of milk and one bag of yogurt a day can be enough, but I often drink two or three bags of milk.
(1) Milk
Increasing milk intake does not increase bone density in adults.
A Canadian prospective cohort study suggested that increased intake of milk and its products may be associated with increased root bone density in children, but not with bone density or osteoporosis in adults.
We usually think that milk can increase bone density, but it does not actually exist, of course, this does not mean that it can not provide other nutrients.
A high intake of total dairy products or milk reduces the risk of colorectal cancer.
A meta-analysis of multiple studies found that an increase of 200 g of dairy intake per day resulted in a 7% reduction in the risk of colorectal cancer.
(2) Soybean (soybean) and its products and health benefits and risk analysis
Moderate intake of soybeans and their products can reduce the risk of cardiovascular disease.
Large prospective cohort studies in the United States concluded that soy isoflavone 8 and tofu intake reduced the risk of coronary heart disease. Soybean isoflavone intake (between 0.11 and 4.24 mg/day) was linearly inversely proportional to the risk of coronary heart disease, indicating that soybean intake has a great effect on the prevention of coronary heart disease.
In addition, compared with people who hardly consume tofu (≤ 1 serving/month), people who use ≥ 1 serving of tofu per week have a 12% lower risk of coronary heart disease, and the intake of ≥ 1 serving of tofu per week can also reduce the risk of coronary heart disease in menopausal women who do not use hormones by 49%.
The intake of a moderate amount of soybeans and their products can reduce the risk of osteoporosis in menopausal women.
Studies have shown that soy isoflavones can reduce bone resorption, increase bone density, prevent osteoporosis, and high dose intake (≥ 90 mg / day) is beneficial for bone density in the hip and lumbar spine.
The intake of soybeans and their products may reduce the risk of breast cancer.
Studies have shown that the consumption of soybeans and their products (soybean intake ≥ 1.62 g/day or tofu intake ≥14.4 g/day or soy isoflavones 26.3 mg/day) can reduce the risk of breast cancer in women (especially postmenopausal women), and every 10 mg/day increase in soybean isoflavones can reduce the risk of breast cancer development by 3%.
Therefore, soybeans and their products, you female friends should consume more.
(2) Nuts
Increasing nut intake in moderation may reduce the risk of all-cause death.
Systematic reviews show that in the range of 0 to 52 g daily total intake of nuts, the risk of all-cause death in the group with the highest intake of nuts decreased by 20% compared with the lowest intake group. As shown in the figure below, increasing nut intake by 15 to 20g per day reduces the risk of all-cause death by about 17%, but there is no significant increase in benefit after increasing intake beyond this range, which is the so-called diminishing marginal benefit.
Based on the above research results, before my personal nut intake was more, about 40g a day, but now I am reducing the amount, I will eat a walnut (about 10g) in the morning, a handful of badan wood (about 20g), the total amount is controlled at about 30g.
Increasing nut intake in moderation can improve blood lipids in adults.
A meta-analysis based on 61 randomized controlled intervention studies with a sample size of 2582 patients showed a significant decrease in each lipid index of 28 g of nut intervention per day. But from the chart below, we can also see that the all-cause mortality rate of the curve will increase when the intake of nuts is larger, so this is the meaning of the appropriate amount, even if "it" is good, the amount should be controlled.
The sixth layer: oil and salt
The recommended intake of oil and salt in the Pagoda is as follows:
(1) Salt: less than 6g;
(2) Oil: 25-30g.
In the process of trying to control salt (sodium), cooking at home is relatively easy to control, and we can judge the average daily salt intake by weighing the weight of a spoonful of salt, so as to roughly judge the number of spoons of salt that should be ingested per day according to the number of people in the family; or by observing how often a family eats a bag of salt to determine the amount of salt we consume per day, and then adjust. But the difficulty is in how to control the intake of salt in people who socialize more outside, generally speaking, the taste of outside meals is heavier, my suggestion is that people who are socializing outside can consider eating a salt-free meal in one of the three meals a day, so that the total amount of salt intake can be balanced.
2. Why? (1) Table salt
High salt (sodium) intake increases the risk of developing hypertension, while lower salt (sodium) intake lowers blood pressure levels.
The results of a systematic review showed an 84% increased risk of hypertension in Chinese groups with a daily intake of salt (sodium) greater than or equal to 7.6 g compared with those who consumed less than 3.2 g of salt (sodium) per day. Salt (sodium) intake was reduced from 9.4 g to 4.4 g per day, systolic blood pressure was reduced by 4.18 mmHg and diastolic blood pressure was reduced by 2.06 mmHg in the study population. High salt (sodium) intake is especially more pronounced for hypertensive patients and the elderly increased risk of hypertension, but some of my elders may have a lifetime of eating habits, or the threshold of salt perception is higher, so salt control is more difficult, we start from a young age, it will be relatively simple.
High salt (sodium) intake increases the risk of stroke.
One systematic review found that for every 1.15 g increase in salt (sodium) intake per day, the risk of stroke increased by 6%.
In 2012, a WHO systematic review of a cohort study of 72,878 adults showed a 24% increased risk of stroke and a 63% increase in stroke mortality in the high sodium intake group compared with the control group.
High salt (sodium) intake increases the risk of stomach cancer.
One case-control study showed a 95% and 278% increased risk of stomach cancer in people with salt (sodium) intake of 3 to 5 g per day and greater than 5 g per day compared with people with a daily salt (sodium) intake of less than 3 g.
(2) Grease
High fat intake increases the risk of obesity.
Reducing total fat intake helps to reduce weight, of course, there is no doubt that 100g of vegetable oil calories are about 880 kcal, and we have always thought that the calories are very high carbohydrates - steamed buns, 100g calories "only" in about 223 kcal, the same weight of vegetable oil calories is more than four times the calories of steamed buns, so the oil control thing, the role played in our fat loss road is beyond doubt, but also we have to pay special attention to.
Excessive intake of trans fats can lead to an increased risk of cardiovascular disease death.
Meta-analyses of 19 cohort studies showed that excessive intake of trans fats resulted in a 14% increased risk of cardiovascular disease death, and further dose-effect relationship analysis showed a 6% increase in cardiovascular disease death risk for every 1% increase in energy from trans fats. So where do trans fatty acids (see the follow-up article for the fat part, which will not be repeated here) come from? The main source is vegetable oil (accounting for more than 50%), the rest is all kinds of processed products, we have to pay special attention to processed foods such as biscuits, bread, etc., if the food contains hydrogenated xxx, refined xxx, shortening xxx, vegetable cream, vegetable fat xxx, creamer, cocoa butter and other ingredients, we have to be careful, this kind of food is containing trans fat, to eat less, or even not eat.
Third, the tail
If we can control the calories of food intake every day, choose and match foods under a healthy diet, then fat loss can be more effective with half the effort, and I hope this article will be helpful to everyone.
bibliography:
Chinese Dietary Guidelines
> practical and easy-to-use genuine software, presented to you by the minority
The copyright of this article belongs to the author, and the minority is authorized to use it exclusively, and may not be reproduced without the permission of the minority.