If you want to lose weight, don’t use the “diet” method, but eat right.
According to the information in the book “Miraculous Anti-Aging Food” by Ms. Salaya Kongsomboonwet, if asked how to eat to lose weight, the simple answer is to eat foods that reduce energy by 500-1,000 kilocalories per day in order to lose weight. ½ or 1 kg per week when weight loss Energy demand will decrease accordingly. Therefore, you must set goals to determine energy levels. and exercise according to the lower weight criteria in order to continue to lose weight This means that people who lose weight have to cut calories even further. And add more exercise. It is important to eat foods that help reduce calories. and is good for the body
Characteristics of slow but safe weight loss diets must contain complete nutrients. And does not spoil health. Must help relieve hunger. Importantly, women must receive at least 1,200 kcal of energy per day and men must receive at least 1,800 kcal of energy per day to prevent vitamin and mineral deficiency. Otherwise, a multivitamin and mineral supplement should be taken.
Diet food should have the following characteristics.
easy to find in everyday life
Should plan a weight loss diet by starting at the 5 main food groups, usually the weight that can be lost in the first 2-3 weeks is to reduce water in the body. which causes the loss of vitamins and minerals as well Therefore, it should be compensated by a variety of food in all categories.
Add vitamins and minerals
Most low-calorie weight loss diets are low in nutrients, especially calcium, iron, ยูฟ่าเบท and vitamin C, so a multivitamin should be added to prevent nutrient deficiencies.
have enough protein
The amount of protein in the diet should be high enough to maintain balance in the body. as well as quality protein To prevent the body from breaking down muscle protein to repair tissues such as the skin, it’s important to choose high-quality protein from meat, poultry, fish, eggs, and plant-based proteins such as nuts and tofu. People on a diet should not go below 40 grams of protein. per day because there may be a risk of abnormal heart rhythm during weight loss Recommend getting 72-80 grams of high-quality protein.
Sufficient amount of carbohydrates
Carbohydrates help prevent muscle loss. The diet should contain no less than 130 grams of carbohydrates per day to prevent exhaustion and cause ketosis (Ketosis) or an accumulation of ketone bodies in the blood, preventing the danger of losing water balance. and body fluids
during weight loss There may be problems with elevated uric acid in the blood. especially if the diet is very low in carbohydrates due to the pulling of fat to be used as energy The result is a high level of acid and toxins in the blood. This results in higher uric acid levels. Increasing the right amount of carbohydrates can help prevent such disorders.
Have enough dietary fiber
Should eat food that contains 20-30 grams of fiber per day will help the excretory system work normally, such as
If you eat ½ cup brown rice, ½ cup carrots, ½ cup broccoli, ½ cup dried beans, 1 medium orange, and 1 medium apple, you’ll get about 30 grams of fiber a day.
get energy from fat 30-35% of energy from food
abstaining from meat And refraining from cooking oil may result in only 10% fat, which is too strict elimination. and difficult to do in the long run Therefore, the amount of fat should not be less than 20% of energy, with saturated fat. (animal fat, butter, milk) no more than 10% of energy, 10% polyunsaturated fat, and the rest is monounsaturated fat. In addition to losing weight It also helps prevent heart disease as well.
Drink 8-10 glasses of water every day.
Water can be in the form of beverages such as juice or soup. But plain water is the best clean water. Because there are no calories especially when exercising Must drink enough water to meet the needs of the body.
Do not forget that in addition to choosing to eat properly. You should also exercise regularly. By exercising for at least 3-5 days, at least 30 minutes each time, focusing on cardio and weight training to burn energy. and strengthening the muscles in the body This will help you lose weight properly. can eat normally You don’t have to starve yourself to the point of torture.