Losing weight is not about not eating food, but about eating the right food. Observe the following 10 rules to ensure that the more you eat, the thinner you are.
The more you eat, the thinner the 10 rules
A. The more you eat, the thinner the 10 rules.
1. eat glycemic index (glyx) low, complete fresh, no added sugar, after a minimum of processing of food. Food in its most original state nutrition is most complete.
2. Eat three meals a day containing lean protein (lean protein) of meat and vegetables, such as eggs, lean meat, tofu, fish, nuts, etc.
3. lunch and dinner must eat vegetables (stir-fry, lettuce salad and vegetable soup three styles). The soluble fiber of vegetables can slow down the rate of intestinal intake of carbohydrates and fats, reducing the accumulation of body fat.
Eat more coarse grains because they contain insoluble fiber and low-sugar complex carbohydrates: quinoa, noodles, buckwheat, double-grain wheat, barley, rice, etc. Eat more bacon and cheese without heavy fat.
5. Beans are high in fiber and low in sugar, rich in plant protein and complex carbohydrates, and should be eaten more often: red beans, green beans, peas, soybeans, chickpeas, fava beans, etc.
6. Eat seasonal fruits, up to two per day during weight loss, for lunch and dinner. It is best not to eat fruit in the morning to avoid carbohydrates to burden the pancreas.
7. Each meal can be appropriate intake of fat, but choose those foods that do not cause fat accumulation.
8. Drink 1 ½ liters of water, tea, herbal tea, vegetable soup every day. More than 1 and a half liters, easy to cause edema.
9. Eat less high glycemic index (digested and absorbed quickly) foods: white bread, pasta, cookies, watermelon, egg tarts, glucose, etc.
10. Exercise 20 to 30 minutes a day, including fast walking and cycling.
Foods with low glycemic index
With the glycemic index food comparison table: less than 50 is the recommended low glycemic index food to eat, more than 50 is not recommended high glycemic index food.
II. Foods with low glycemic index (<50)
Grains: instant pasta 47; whole wheat vitamins 42; pasta 41; pasta rice 25.
Milk: low-fat milk 34; fresh milk 27; low-fat cheese (no added sugar) 14.
Fruits: orange 43; pear 36; apple 36; brulee 24.
Sugars: fructose 23.
Legumes: green beans 48; delicata beans 33; rando beans 29; cashew beans 27; soy beans 18.
Beverages: apple juice 41.
Others: chocolate 49; banana cake 47; peanuts 14
III. Foods with high glycemic index (>50)
Grains: corn flakes 84; puffed rice 82; whole wheat bread 69; whole wheat cookies 67; wheat bark 61; white rice 56; cookies 55
Milk: ice cream 61
Fruits: watermelon 72; pineapple 66; banana 60; grapes 52
Sugar: glucose 100; honey 73; granulated sugar 65
Root vegetables: baked potato 83; mashed potato 73; carrot 72
Beverages: soda 68; orange juice 57
Others: potato chips 54
