When it comes to weight loss, we all know that we have to rely on "three points to practice seven points to eat". Practice, we can also follow a variety of sports APP, sports bloggers to learn together, no matter how bad, running is also OK.
But this eating, the learning is greater, not to mention these "996" and "007" office workers do not have the conditions to cook their own meals. Therefore, "light food" takeaway came into being.
But some small partners after eating a period of "light food" found that not only is not light, but more fat, and this time "eating chaff and throat dishes" is all in vain?
In fact, this situation is most likely because the "light food" you eat has the following 4 defects.
1
Too many staples
Some light food, it seems that the ingredients are quite rich, there are rice, black rice, red beans and other mixed grain rice, and a large piece of purple potato, plus half a bowl of corn kernels. But if you think about it, it's all staple food!
Even many so-called "mixed grain rice", although it looks like the color has changed, but the essence is still rice, because the anthocyanins in black rice are easily soluble in water, as long as a little mixed, the remaining rice can be dyed, so that the staple food looks very much like the "coarse grain".
Although we know that we can't lose weight without eating staple foods, eating too many staple foods, even coarse grains, will definitely not be good for weight loss. Generally speaking, we can eat our own punch-sized staple food! If you want to lose weight a little more efficiently, you can also be a little less than your own fist.
The reason for this is that in addition to the "light food" merchants do not understand nutrition, it is also related to the price, after all, the cost of staple foods can be much cheaper than vegetables, meat and eggs.
2
Too little protein
During weight loss, we often recommend that you eat enough high-quality protein, on the one hand, sufficient high-quality protein can avoid the loss of our muscle tissue; on the other hand, the satiety of protein is strong, and its food heat effect is also high, which is simply a nutrient tailored for weight loss.
However, high-quality protein generally comes from animal foods such as milk, eggs, and lean meat, as well as soy products.
As a takeaway "light food", especially when the weather is hot, tofu and other soy products are easy to eat, not particularly suitable for takeaway ingredients.
The cost of other animal foods is relatively high, so the amount of protein in the "light food" packages provided by some merchants is often insufficient.
3
Not enough vegetables
Vegetables are rich in moisture and dietary fiber, which is very conducive to weight loss.
The dietary guidelines for Chinese residents recommend that we eat 300-500g of vegetables every day, of which dark vegetables account for more than half. Considering that most vegetables, especially green leafy vegetables, have low energy and a strong sense of fullness, you can eat more than 500g of vegetables during weight loss.
However, most of the vegetables in the "light food" are lettuce, cucumbers, small tomatoes, carrots and other vegetable salads mixed raw, and the raw vegetables are relatively large, so it looks like a lot, in fact, it can not meet the amount of vegetables in a meal.
In addition, some "light food" may put some lotus chips, potato chips, yam and other "vegetables", but they are rich in starch, if you eat them, you must eat less staple foods, otherwise, your carb intake may exceed the standard.
Therefore, it is actually a little difficult to eat enough vegetables for one meal through "light food" takeaway.
4
High-energy sauce added
Vegetables are so dry and chewed raw, many people are still not very acceptable, so the "intimate" takeaway business will give us a variety of flavors of salad dressing, it seems to make vegetables better to eat, but in fact, our intake of energy has doubled several times.
Salad dressings, for example, are made from vegetable oil, egg yolks and brewed vinegar, plus seasonings and spices, and are formed by emulsifying the fat by egg yolks. Some salad dressings also add a lot of sugar to make the taste better.
Don't underestimate the heat of salad dressing. Because eating 20g of salad dressing means that we will consume about 13g of fat, 124kcal of energy, and a bowl of 100g of rice energy is only 116kcal.
Those girls who click and put salad sauce as soon as they eat vegetable salad, do they know the truth about why meat does not decrease but increases?
The same is true of vinaigrette, which has a high oil content in many vinaigrettes. Therefore, eat light food or salad must be careful.
5
Such light food is more conducive to weight loss
1. Diverse ingredients
There are various staple foods such as whole grains, beans, and potatoes, as well as a variety of vegetables and 1-2 kinds of protein-rich meat, eggs and other ingredients.
2. The proportion is appropriate
Vegetables should account for half of a meal, and staple foods and high-protein foods should each account for 1/4.
3. Replace salad dressing with yogurt
Replacing salad dressings with sugar-free yogurt can both reduce calories and increase protein intake.
In the end, the true meaning of weight loss is still the six-word motto: keep your mouth shut and open your legs. Of course, "keep your mouth shut" is not to let us go to the bottomless diet, learn more about nutrition knowledge, do healthy eating, healthy thin is more important!
The picture originates from the Internet, invaded and deleted!