Weight loss is an eternal topic, whether it is the general public or bodybuilding friends. However, many people hold the wrong concept that to lose weight they have to go hungry. Today we are going to break this misunderstanding so that everyone can lose weight without going hungry or significantly increasing their exercise volume!
Some people say that drinking water will make you fat. Of course they are joking. In fact, as long as you insist on rejecting all processed foods, such as snacks, soda drinks, alcohol, cans, and sausages, losing weight is really not difficult. All natural, unprocessed foods are rich in nutrients. After the body digests these high-quality foods, the metabolic rate will increase, causing us to consume more calories every moment, so we can lose weight even while sitting. Of course, the premise is to monitor the calorie intake and not exceed the body's needs, so please go here to calculate your total daily energy consumption: http://www.jirou.com/tool/reliang.php:.
The following 6 types of foods can make the body lose weight:
1. High fiber carbohydrates
When it comes to carbohydrates, everyone starts talking about them, saying that they will make you fat. In fact, complex carbohydrates can support the body's fat-reducing mechanism, while high-fiber carbohydrates such as oats, sweet potatoes, and brown rice take more time to digest, so blood sugar will not rise significantly and insulin will be reduced.
Insulin is one of the keys to successful weight loss. When blood sugar rises, insulin will be released, and the body will focus on converting sugar into fat. Therefore, eating sweet things actually encourages the body to produce fat! Do you still want to eat candy?
In addition, high-fiber carbohydrates bind to estrogen in the intestines and excrete it from the body. This is important because high levels of estrogen hinder fat burning and reduce levels of hormones that stimulate muscle growth, which explains why women generally have more fat and less muscle.
Recommendation: If possible, try to get it from green vegetables, pumpkins, sweet potatoes, brown rice, and whole-wheat products.Carbide, other processed carbide, such as white rice and white flour can be omitted.
2. Chili pepper
Many people are addicted to spicy food, because spicy food can bring color to the most ordinary food, but it turns out that spicy food can help burn fat!
Studies have shown that capsaicin in chili peppers can help release the hormone norepinephrine that promotes fat burning. This hormone can stimulate the process of fat oxidation, so it is the best tool for losing weight!
Suggestion: Please note that the editor has been talking about chili, not chili oil or chili sauce, because the above are high oil and high calorie seasonings, so when cooking, you can use chili powder or low oil and low sugar. For hot sauce, of course it’s best to just use chili peppers.
3. Turkey or chicken breast
The protein in meat requires a lot of energy from the body to digest, so protein can increase metabolism. However, some meats, such as pork, contain high amounts of animal fat, which is not conducive to weight loss. Therefore, we eat low-fat, high-quality meats, and turkey and chicken breasts are the best choices.
Turkey and chicken contain high levels of tryptophan, an essential amino acid that the human body cannot synthesize. It helps the body coordinate sleep, mood and appetite, and the above factors are very important for weight loss.
4. Green tea and coffee
Let’s talk about green tea first. It contains caffeine and EGCG (epigallocatechin gallate), both of which can increase metabolism and increase the body’s energy consumption within 24 hours, allowing the body to lose fat all the time.
In addition, coffee certainly contains caffeine, and it also contains chlorogenic acid, which can reduce insulin and blood sugar surges and reduce fat formation.
Recommendation: It is not easy to drink too much coffee, up to two cups a day. You can choose to drink it in the morning, before meals, and before training, but be careful of how it affects your sleep. As for green tea, there is no harm in drinking more.
5. Fish
Fish may not be as famous as chicken breast and beef, but in fact, the status of fish should definitely be on par with the two! First of all, everyone needs to know that leptin, a hormone, makes us feel hungry. When leptin levels are high, the feeling of hunger becomes stronger, and vice versa. Also low levels of leptin encourage the body to burn fat.
How can you lower leptin levels? The key is fish. Studies have shown that comparing people who eat fish with every meal and people who eat vegetables as their main food, the leptin levels of people who eat more fish are 5 times lower than those of the latter! So even if you can’t eat fish with every meal, at least eat fish every day.
In addition to leptin, you must have heard of the name of omega-3 fatty acids, right? Basically all fish contain omega-3, which can regulate testosterone and insulin levels and help build muscle and lose fat. So, is there any reason why you don’t eat fish?
6. Red meat
If you want to build strong, hypertrophic muscles, red meat must be in your diet. In addition to protein, red meat is also rich in iron, zinc and creatine. These nutrients are important elements for building muscle!
Since protein requires a lot of energy to digest, research indicates that the energy required to digest meat alone is 20-35% of the calories in the food itself.
Red meat also contains CLA (conjugated linoleic acid), which helps reduce body fat and maintain muscle mass. CLA can be found in some weight loss products.
Recommendation: Although red meat is very beneficial to building muscle and losing fat, there are also medical reports that eating too much red meat can increase the risk of rectal cancer. Therefore, the British National Health Service (NHS) It is recommended that the public should not eat more than 90 grams of red meat per day.
