Fat is there any food to be afraid of?
These foods will contain some ingredients, either to enhance satiety, suppress appetite, or reduce energy absorption, or to promote fat breakdown, or to inhibit fat accumulation, if you eat these foods scientifically, you can better help you lose weight.
What kind of food are they? I'll talk about it in detail in this article.
1. Sweet potato
▲ Figure: Photo.com
Its name should be known to everyone in the weight loss world. It is super low in energy, and the rich konjac polysaccharides can also absorb water and expand, taking up space in the stomach, so it can enhance satiety.
But if you want to lose weight, don't replace staple food with konjac noodles, which is easy to run out of energy, starve your chest against your back, and then overeat and rebound; and eating too much konjac is also easy to cause gastrointestinal discomfort, such as belching, bloating, diarrhea, and constipation. In addition, you should also eat less konjac shuang, firstly, because the spicy and spicy taste is easy to make people eat more other foods, and secondly, because it has a high sodium content, it is easy to exceed the salt intake.
The recommended way to eat is to add a little konjac shreds or konjac cubes when cooking, so that you can slightly increase your dietary fiber intake.
2. Oats and barley
▲ Figure: Photo.com
Both of them are rich in β-glucan, β-glucan as soluble dietary fiber, which can absorb water and expand, occupy a certain volume of the stomach, and is conducive to increasing satiety. And studies have shown that the β-glucan in barley (barley is a type of barley) can reduce appetite and reduce energy intake. [1]
Which oats to choose?
Oatmeal rice or raw oatmeal is the best choice, and it is recommended to eat: 2/3 oatmeal rice with 1/3 rice stew, raw oatmeal boiled and mixed with milk.
Instant oatmeal is the next best option, because it has a high glycemic index, and when blood sugar rises quickly, some of the glucose is easily converted into fat accumulation, which neutralizes some of its weight loss benefits.
As for highland barley, there are white, blue and black, and the most recommended black one is black, which has higher content of total phenols, flavonoids and vitamin E.
3. Lean beef
▲ Figure: Photo.com
Lean beef has the highest carnitine content in common foods,[2] Carnitine is like a special train, which can transport fatty acids to the mitochondria for burning, which can accelerate fat decomposition [3].
But beef is red meat, and eating too much of it increases the risk of type 2 diabetes, colorectal cancer, and obesity. It is recommended to eat about one or two a day, about 3-4 rolls of beef rolls in shabu-shabu.
4. Chili peppers
▲ Figure: Photo.com
Capsaicin, which is abundant in chili peppers, can promote the secretion of catecholamines by the adrenal medulla, which then promotes lipolysis[1].
However, you have to be reminded that eating spicy food can also make people appetite, and it is best to prepare a large glass of ice water when eating spicy, so as not to stuff the food and consume too much energy to understand the spicy food, which really can't lose weight.
5. Coffee
▲ Figure: Photo.com
The caffeine in coffee can promote fat decomposition and inhibit fat accumulation, but don't choose a three-in-one coffee, because it will add non-dairy creamer and white sugar, and the energy will come up.
According to the recommendations of the "Scientific Consensus on Coffee and Health", caffeine should be controlled within 400 mg per day, that is, Starbucks Americano, no more than 4 cups in a small cup (236ml) or no more than 2 cups in a medium cup (354ml).
▲ Picture: Starbucks official website
▲ Picture: Starbucks official website
6. Dark chocolate
Some studies have mentioned that eating a little dark chocolate every day may help you lose weight a little. Because there is a small study that showed that the intake of 2 grams of dark chocolate with 70% cocoa per day for 6 months was associated with a decrease in waist circumference, which may be related to the flavonoids in dark chocolate. [4]
However, be careful that chocolates with added sugar or cocoa butter substitutes are not only higher in calories, but may also contain trans fatty acids, which are not conducive to weight loss.
7. Green tea
▲ Figure: Photo.com
EGCG (epigallocatechin gallate) in green tea is the most abundant catechin in green tea. Studies have found that it can promote lipolysis [3].
You can use green tea instead of boiled water, but don't drink too strong tea, so as not to affect iron absorption with tannic acid, and don't use freshly boiled water to brew green tea, brewing at 80°C for 2-3 minutes, which can reduce the loss of beneficial ingredients.
Finally, even though some of the ingredients in these foods are good for weight loss, you can't just expect to eat more of them to lose weight. After all, the energy of oats, barley, and lean beef is not low, and eating too much will definitely make you fat.
Eat scientifically according to the text, and with a moderate amount of exercise, the weight loss effect will be good.
Today's discussion: What else do you know about foods that can help you lose weight?
Bibliography:
[1]https://ods.od.nih.gov/factsheets/WeightLoss-DatosEnEspanol/
[2] Wang Xin, Wang Qiuju, Liu Hongjian, et al. Research Progress on L-Carnitine Content in Food and Its Determination Method[J]. Science and Technology of Food Industry, 2021, 42(9):7.
[3]https://www.jstage.jst.go.jp/article/jnsv/62/3/62_141/_pdf
[4] Leyva-Soto, Aldo et al. “Daily Consumption of Chocolate Rich in Flavonoids Decreases Cellular Genotoxicity and Improves Biochemical Parameters of Lipid and Glucose Metabolism.” Molecules (Basel, Switzerland) vol. 23,9 2220. 1 Sep. 2018, doi:10.3390/molecules23092220