These fruits are particularly antioxidant – according to data provided by the U.S. Department of Agriculture, there are fruits with particular antioxidant effects (oxidation resistance from high to low): blueberries, blackberries, strawberries, raspberries, willows, red grapes, cherries.
These vegetables are particularly antioxidant - according to data provided by the USDA, vegetables with particular antioxidant effects are (oxidation resistance from high to low): kale, bell-shaped red pepper, spore kale, corn, onion, cauliflower, beetroot, spinach, eggplant, alfalfa sprouts.
Basal metabolic rate decreased due to low-calorie diets, and a meal could not be eaten back – a study of the effects of a very low-calorie diet on basal metabolic rate showed that after 16 weeks of a very low-calorie diet, participants had a significant reduction in basal metabolic rate. After the recovery of dietary calories, the recovery of the basal metabolic rate takes more than 5 weeks (of course, this time is not absolute, and it is related to many factors). That said, the so-called principle of "cheating meals" may not necessarily be correct. The significance of the "cheat meal" lies more in the occasional dietary adjustment, which can reduce the degree of suffering of the long-term dietary calorie control process.
Risk factors for osteoporosis are older, Caucasian, or Asian, microskeleton, glucocorticoid use, low-calcium diet, high salt intake, lack of physical activity, family history of osteoporosis, over 50 years of age, women with menopause or ovarian removal, alcohol abuse, smoking, vitamin D deficiency.
The thing that provides the most satiety is protein, and the thing that does not provide satiety the least is fat — and, moreover, the high-valent animal protein may provide a stronger satiety than plant protein. The satiety of carbohydrates is somewhere in between.
Abalone, shark fin, sea cucumber these "good things", nutritional value is actually very general - as far as the known nutrients are concerned, abalone, sea cucumber these things, nutritional value is not prominent, especially sea cucumber. Compared with common marine fish, the content of protein, vitamin A, vitamin E, vitamin B2, niacin and so on of sea cucumber is inferior. The content of zinc, selenium and so on is only slightly higher, and it is not prominent. Compared with common shellfish, sea cucumbers have lower calcium, iron and zinc content. In general, these precious seafood have no obvious advantage in terms of nutrition compared to cheap seafood or even freshwater products. In fact, no kind of food can be a "superfood", only a balanced, as diverse as possible diet, is the healthiest and most nutritious.
Insufficient evidence of carcinogenicity in milk – Colin Campbell believes that the casein in milk has a "pro-cancer" effect. But many propaganda describes "pro-cancer" as "carcinogenic." In fact, even the so-called "pro-cancer" effect of casein is still far from the evidence of strong human trials. Animal experiments are based on aflatoxin to cause cancer in experimental animals, and then feed them with a large amount of casein to conclude that casein "promotes cancer". Huge amounts of casein intake, like the usual drinking of milk, is not a concept at all. So for now, there is no need to panic about milk.
Exercise is of great significance to prevent rebound after weight loss - exercise can maintain or even increase lean weight during dietary control, effective exercise can improve the basal metabolic rate, and even some studies believe that exercise can lower the so-called "weight setting point" of the human body. In the database of the National Weight Control Registry, there are more than 4,000 people who have successfully lost weight significantly and maintained their weight for an average of 5.5 years, and the vast majority of them have exercised regularly every day.
Skipping breakfast is very likely to be prone to obesity and is not good for health - the question of whether you will be fat without breakfast has been controversial, and there are still diametrically opposed research conclusions, and even the academic community is a bit about to form two factions. However, more research still tends to be prone to obesity without breakfast. Also, skipping breakfast may increase the risk of cardiovascular disease, type 2 diabetes, osteoporosis, and may also reduce cognitive abilities.
So far, no nutritional supplement or meal replacement can replace food – in addition to the nutrients we know about vitamins, mineral trace elements and other nutrients, there are thousands of phytochemical nutrients in plant foods, which may be very important for staying healthy and preventing chronic diseases. But human understanding of these nutrients is still very limited, so artificial nutritional supplements are far from being a perfect alternative to natural foods.
Focusing on cardiovascular health starts with dolls – we may think that heart disease is something that middle-aged and elderly people should worry about, but in fact, the formation period of arterial plaque is often in the adolescent or young adult period. An autopsy of American soldiers in the Korean and Vietnam Wars found that 70 percent of young soldiers already had an initial arteriosclerosis. Other studies have found that children around the age of 10 already have high blood cholesterol. To prevent heart disease, more work may need to be done in youth and adulthood.
Obese women are most likely to underestimate calorie intake and overestimate exercise consumption – which is also an important reason why many people feel that they eat very little and exercise a lot without weight loss. Many data have found that fat people are more likely to underestimate caloric intake than thin people, and women are more likely to underestimate caloric intake than men. The same is true for the consumption of exercise. Obese women may even underestimate 1/2 of their calorie intake and overestimate 1/3 of their exercise calorie expenditure.
Bulimia has the following typical symptoms - 1, eating a huge amount of food that most people can't eat; 2, to eat until too full or even uncomfortable will stop; 3. Uncontrollable eating; 4 Eat faster than usual during the onset of bulimia; 5. Feeling disgusted, depressed, and guilty after overeating.
Being fat is not without a little benefit – people get fat, and probably the only benefit is increased bone density and increased bone mass. It is generally believed that this may be related to hormonal changes. And with increased weight, the load on the bones also increases, which also stimulates an increase in bone density. On the other hand, after fat people lose weight, bone density will also decrease, which is the adverse effect of weight loss on health, especially for people who lose weight on pure diets. So from this point of view, in the process of weight loss, adequate exercise, especially weight-bearing strength training, is very necessary.
Exercise and a high-complex carbohydrate diet may help reduce the weight "set point" – the set point theory is that a person's weight and fat percentages are precisely controlled by the body, and everyone has a set weight and body fat rate. Weight loss can temporarily reduce weight, but the body uses a variety of means to restore weight and body fat percentage to set values. Setpoint theory, while a bit old, may illustrate some of the problems as well. Some studies believe that regular exercise and a high-complex carbohydrate diet can reduce the weight "set point", that is, it may turn your fat life into a thin life. This matter is not clear, but these two habits do help to lose weight, and you may wish to think that it is effective. In addition, nicotine is also believed to have the effect of lowering the weight set point. Of course, smoking for the sake of weight loss is definitely not worth the loss.
Swimming to lose weight is to choose the right way - most people swimming skills may not be so good, it is difficult to swim fast, and continuous swimming, swimming is basically drifting. So the weight loss effect is not particularly ideal. If the swimming technique is not good, but also like to use swimming to lose weight, it is recommended to run in the water, or in the water to tread water, the effect of weight loss is generally better.
Weight loss must make the difference between hunger and appetite – hunger is a physiological need that indicates that the body needs energy or nutrients. Appetite is more of an emotional response, seeing or thinking of food, wanting to eat two bites. When you are hungry, you should eat. Simple appetite, hungry, it is best not to eat easily. Hunger is often accompanied by physiological reactions, such as fatigue, fatigue, obvious gastrointestinal activity, emotional irritability, inability to remember attention, etc., and even dizziness, sweating, and rapid heartbeat. Of course, this is not to say that you have to wait until you are hungry to eat to this extent, but to let everyone understand the difference between hunger and simple appetite.
Beer belly may be genetic - the distribution of fat in people, it is generally believed that there is a lot to do with genetic factors. In particular, the proportion of visceral fat may be more affected by familial inheritance than total fat. That is to say, the parent is a beer belly, and the child is more likely to be a beer belly.
Don't underestimate the contribution of muscle gain to basal metabolic rate – some people feel that it is unrealistic to increase basal metabolic rate through muscle training, and 1 kilogram of muscle does not seem to increase much basal metabolic rate. How much the basal metabolic rate can increase by growing 1 kg of muscle, there is no unified statement, generally believed to be about 70 kcal / day. Systematic muscle building training, growing 2-4 kg of muscle is not very difficult, even for women. Therefore, this can generally bring about an increase in the basal metabolic rate of more than 15% per day, which is still considerable over time. High-intensity diets, such as very low-calorie diets, have reduced their basal metabolic rate by only about 20%.
Naturally thin people and fat people are probably two species - environmental factors are the same, a person's fat and thin is basically genetically determined, many studies have reported that people who are born thinner, compared with fat people, their basal metabolic rate, food heat effect, consumption during exercise, and activity heat consumption are higher, exercise respiratory quotient is lower (consume a larger proportion of fat), lipoprotein lipase is lower (less stored fat), prefer low-fat foods, etc. Thin people are likely to have a "thin physique" innately, and the same is true for fat people. Fat people lose weight by changing environmental factors, but genes are difficult to change. Therefore, fat people after losing weight are often still "fat physique". That is to say, weight loss diet and exercise that cannot be sustained are of very limited significance to weight loss.
Exercise can make people "rejuvenate" - aging is a comprehensive process, through exercise, want to make people ten years younger, 40-year-old people and 30-year-old people everywhere, certainly can not do. But in many ways, exercise can really make people younger, even dozens of years younger. For example, the basal metabolic rate of people decreases by about 2% every 10 years after the age of 20, but even in the elderly, regular exercise can easily increase the basal metabolic rate by 8-10%. From this point of view, it is equivalent to a person who is 40-50 years younger. Also, 50-year-old men lose about 4% of their bone mass in 10 years. But proper exercise and nutrition can increase people's bone mass by about 10%, which is equivalent to making people more than 20 years younger. Exercise has a similar rejuvenating effect on heart health, levels of certain hormones, muscle mass, and more.
To strengthen bones, choose the right exercise - exercise in general is very helpful to improve bone density, but the choice of exercise style is also very important. The most conducive exercise to enhance bone density is resistance movement, in fact, it is easy to understand, when the resistance movement, the bone is subjected to greater pressure, so the bone will become stronger. But some sports, such as swimming, not only do not have this effect, but because buoyancy provides a lot of support to the body, it may lead to a decrease in bone density. For example, there are studies that regular swimming reduces bone density in the radius and spine. Although this is not necessarily inevitable, if you want to improve bone density for the purpose of exercise, it is best not to swim, but to lift iron.
Iron supplementation for women is very important - women lose a lot of iron through menstruation every month, so women before menopause are more likely to have iron deficiency, and the proportion of anemia is also very large. Supplement iron, better food is red meat, blood products, animal liver and so on. Eating some vitamin C-rich fruits with each meal, or simply supplementing with 100 mg of vitamin C supplementation with meals, is also very beneficial for iron absorption. Regular movement is also conducive to iron absorption. The main factors that reduce iron absorption are dietary fiber, oxalic acid, tea or coffee, zinc, magnesium and calcium and other mineral excesses.
Iron is important, but iron supplementation also requires caution – excess iron is potentially harmful to health, and the body does not have a good means of excreting iron, so excessive accumulation of iron can produce toxicity, which may induce diabetes and damage liver disease, heart, pancreas and joints. There are also studies that suggest that iron excess increases the risk of developing colon cancer.
"It's hard to buy old and thin with money" is not necessarily true - the weight of the elderly is too low and not good, and many studies believe that low weight (BMI<18.5) increases the risk of death in the elderly, and overweight (BMI≥25) reduces the risk of death. Of course, obesity (BMI≥30) increases the risk of death. That is to say, it is not good for the elderly to be too fat and too thin.
The health value of aerobic exercise Anaerobic exercise - sports health care, aerobic exercise is the foundation. Regular and moderate aerobic exercise has obvious benefits for preventing chronic diseases, enhancing immune function, and improving cardiopulmonary capacity. However, the role of anaerobic exercise on health care is more focused on improving muscle mass, improving strength, and improving bone density, which are also very helpful for improving the quality of life of middle-aged and elderly people.
Vegetarians should pay more attention to dietary nutrition - many people feel that vegetarian food is healthy and has good aspects, but from the perspective of nutritional balance and comprehensiveness, vegetarians are much more likely to be malnourished than omnivores, especially vegans. The nutrients that vegans are prone to lack are: protein, n-3 series fatty acids, vitamin B12, zinc, iron and so on. Relatively speaking, custard is better than vegan.
Meal replacement can be used for short-term weight loss, but it has limited significance for long-term weight loss - the essence of meal replacement is to provide a relatively nutritious and sufficient food with small calories. For example, we want to ingest the protein needed for a meal, eat meat, eggs and milk, if we need to eat 300 kcal of food, eat meal replacement, may be 100 kcal can be satisfied, so eating meal replacement can reduce calorie intake, more nutrition, to achieve the purpose of weight loss. However, this requires that this meal replacement can indeed provide sufficient and balanced nutrition. At present, meal replacement can replace food for a short time, but it is not possible to replace food for a long time. Dietary alternatives, it is difficult to achieve nutritional balance and comprehensiveness, especially the provision of phytochemical nutrients such as phytochemical nutrients. Therefore, meal replacements can be eaten, but at most one meal a day, and it is not recommended to eat meal replacements for a long time.
It is not appropriate to draw conclusions about the safety of genetically modified foods at this time – for now, it is irresponsible to say that genetically modified foods are absolutely safe or absolutely unsafe. For example, in terms of safety, the direct, indirect, short-term and long-term effects of genetically modified foods on the human body are very complex, and it is difficult to simply evaluate them. The possible side effects of genetically modified foods are also multifaceted, such as allergies, DNA transfer to the intestinal flora, imbalances in metabolic hormone secretion, toxin components, herbicide-resistant genetic plant herbicide residues, and so on. Genetically modified plants have many benefits, but the biggest benefit is to reduce the cost of food. Therefore, if possible, I personally suggest that there are reservations about genetically modified foods for the time being, which is more secure. But blindly saying that genetically modified foods are poisons, of course, is also wrong, for the time being, eat as little as possible, but there is no need to panic.
Do we need to "panic" about wheat products – "anti-gluten" is now popular, and the problem of gluten protein allergy is unquestionably existent and, indeed, before, may not have received enough attention, especially on the mainland. Previously, it was thought that gluten allergy was related to race, which was a problem for white people in Europe and North America, but in fact, there are more and more cases of gluten allergy in our country. However, the proportion of gluten allergy in healthy people is still very small, that is, about 1% of Caucasians in Europe, and Swedish people know that there are more gluten allergies, but the newer data shows that it is only about 1.6%. So at least for now, it's far from a blanket warning of gluten. Some books oppose eating grains, which have a reasonable side, but often have the problem of over-exaggerating the gluten threat theory. Don't go to extremes with any problems, and this should be the same attitude towards gluten.
There is a kind of obesity called "overwork fat" - overwork fat is that the work is very busy and tired, the pressure is very large, but people are still easy to be fat, overwork fat generally has two reasons, one is that the work is too busy, and many office workers are sitting busy, resulting in no time to exercise, there is no time to eat healthy food, often by eating high-fat fast food. Although busy, this busy itself has limited calorie consumption, which is not enough to offset the weight gain caused by less exercise and unhealthy eating; The other is that the pressure is too large, which is easy to lead to long-term excessive secretion of cortisol, which is easy to accumulate fat into the abdomen, resulting in centripetal obesity, which is also a feature of overwork.
Drinking royal jelly does not overdoses sex hormones – some claims that royal jelly contains sex hormones, which is indeed a little, but the amount is very, very small, far from having any effect on the human body. In fact, the sex hormones in many animal foods we usually eat are far higher than royal jelly. But royal jelly has the potential to cause allergic reactions, which requires attention.
What kind of sitting posture is the most correct - a good sitting posture, simply put, is to stand up and look up. Straighten your waist, straighten your chest, and don't stretch your neck forward. The bad sitting posture is a crouched posture, hunched over and neck stretched forward. A crouched posture may lead to the elongation of the connective tissue and muscles that maintain the posture, eventually forming a habitually poor posture. The curled-up state also causes the intervertebral disc to be subjected to greater pressure, which is easy to deform the vertebral nucleus backwards, especially in the 4th-5th lumbar vertebrae and the 5th lumbar to 1st sacral vertebrae. Habitual curling will over-stretch the rear fiber ring, making it weak, easily making the nucleus come out, and finally easily leading to lumbar spine problems. The posture of the head extension requires the neck muscles and connective tissue to withstand greater tension, which is easy to cause muscle strain. Maintain a correct sitting posture, the core is at the waist, we can try it, the waist is erect, and the chest and neck posture are generally naturally correct.
In introducing you to a person who is suitable for large base weight loss
A high-protein diet can be used for weight loss, proven!
After losing 6.4 pounds easily in 21 days, the focus is on taking this weight loss regimen, and you will find that you don't feel hungry at all.
This high-protein weight loss program was invented by Chen Wei, director of the Nutrition Department of Peking Union Medical College Hospital, the function of protein in our ordinary people is about 15%, then, the high-protein diet requires the function of protein to reach 30%, correspondingly reducing the functional ratio of carbohydrates from 55% to 40%, and the proportion of fat energy supply does not need to change.
This high-protein regimen requires you to consume about 100 grams of protein per day, which is about 60 grams of whey protein powder plus 200 grams of lean meat, why can a high-protein diet make you thin?
Whey protein contains a large amount of acid, which can send signals to the brain that we are not hungry and are basically full, so that we can consume calories.
At the same time, protein can also mobilize the metabolism of visceral fat, it is recommended that you use protein powder instead of your breakfast.
Choose whey protein powders with a purity of more than 85%, so is all right for a high-protein diet weight loss regimen?
No, pregnant and lactating women can not use.
"Am I suitable?"
Children under the age of 18, middle-aged people over the age of 48 are not recommended. Liver function, kidney dysfunction: women during pregnancy. Lactation. Menopause; History of psychiatric illness, anxiety, depression, or ongoing medication: Uncontrolled hypothyroidism Live hyperthyroidism: Cardiovascular-related serious disorders are not recommended.
●Can it be performed for a long time?
High protein weight loss works quickly and is suitable for people who want to lose weight quickly. High protein weight loss is not suitable for people who want to take care of their weights for the long term. It is not recommended to perform the high protein weight loss method for more than 3 months.
Age is recommended between 18 and 48 years old, if there is liver and kidney dysfunction, can not use this method, high protein weight loss effect fast, it is recommended that those who need to lose weight quickly, the weight base is relatively large people, take a high protein diet weight loss program, it is recommended not to exceed three months, in the case of controlling total energy intake, high protein weight loss can make you lose weight faster, not easy to starve!
It is a very good weight loss program.
Diet plan
High-protein diet weight loss recipes formulated:
(1) According to the height/weight situation, the standard weight * 20kcal!
Obtain protein = lean body mass kg * 2.2g , protein 30%, fat 30%, carbohydrate 40%;
Recommended energy: 1390.0 kcal/day
Life Requirements:
(1) Reduce travel opportunities, reduce travel opportunities, and live a regular life for 30 days;
(2) Go to bed before 12 o'clock in the morning, do not look at the mobile phone, improve the basal metabolic rate;
(3) Every morning. Wake up, on an empty stomach, empty urine, weigh in underwear - sub-standard weight, observe the effect.
Other dietary requirements: less oil light, vegetable oil per day within 15 grams (less than half), daily salt 6g (1 cover) or less, do not eat pickles or pickles!
Foods not to eat during weight loss are required:
Sugary foods: sweet drinks (sugary \ sugar-free) ; Desserts, biscuits, chocolate, cakes, brioche bread, glutinous rice sticky foods (tangyuan, rice dumplings, Aiwowo, etc.); Tobacco and alcohol in life;
A variety of high-fat meats: offal, meat oil, fatty meat, ribs, thick broth, barbecue, spicy hot, ham, sausages, chicken feet, pig's trotters, meat skin and other red/white meat meal recipes:
Breakfast: 7:30.
蛋白代餐:乳清蛋白粉30.克(优先纯度85%以上的);可溶性膳食纤维10克(菊粉或者低聚果糖等都可以，用于饱腹；
温水300毫升(先倒水，再加粉，摇匀）
多种营养素制剂1粒
鱼油胶囊(1克)1粒
加餐10:00
水果_200克
上午保持多喝水_ 1000毫升 Lunch at 12:00
主食50克
粗细搭配(生米的重量，必须吃，减少生酮).
蛋白质类食物_ 100 克(去皮瘦肉50克=1个鸡蛋或豆腐100 克或豆干50克).
蔬菜合计_250克;包含新鲜叶类蔬菜___ 克;新鲜菇类___ 克
加餐.16:30
蛋白代餐:乳清蛋白粉_ 30克;可溶性膳食纤维_ 10克
温水_ 300毫升(如果晚餐前不是很饿可以不加膳食纤维) Dinner: 18:30
主食_50克
粗细搭配(生米的重量，必须吃，减少生酮).
蛋白质食物100克(瘦肉50克=1个鸡蛋或豆腐100克或豆干50克);
蔬菜合计_250克
睡前自选:■多种营养素制剂1粒;■鱼油胶囊(1克)，1粒
全天饮水量2000毫升