Many obese people are caused by eating, eating high-fat food, and do not pay attention to exercise, it is easy to let your body accumulate fat. If you don’t want to let the meat destroy your beautiful body, the following low-fat, low-calorie diet for weight loss is something you must know.
1. eat konnyaku as your main food
The GL value of konjac is only 110, which is the lowest among all starches, and it is also satiating, so whether it’s konjac sticks or shredded konjac, it’s perfect for a staple food.
2. Soy rice is better than brown rice
Brown rice has good fiber, but the sugar content is not low (75.6g per 100g). Soy rice is a better choice because it has more beans with lower sugar content, such as soybeans (32.7g/100g).
3. Eat less bread
Even whole wheat bread does not contain more carbohydrates than fiber, and the ratio of carbohydrates to fiber is 15:1, much worse than the 1:1 of most leafy vegetables, so it is better to eat less.
4. Eat less starch
Starch can easily stimulate insulin, making you hungry and full quickly, and full quickly can easily cause insulin to rise quickly, and hungry quickly can easily make you eat more, so be sure to eat less.
5. eat less high-temperature fried food
Fried chicken legs, ribs, tempura and other fried food, although crispy and delicious, but the fat after frying easy to deteriorate, eat into the stomach after the body’s insulin prone to impedance. In addition to obesity, but also easy to get heart disease, so use brine, steam, boiled, hot and other ways more appropriate.
6. Oligosaccharides are better than sugar substitutes
Low-calorie sugar substitute is often a substitute for dieters to eat sweets, it is low in calories, but whether it will affect the secretion of insulin, it has not been confirmed. However, from a low insulin point of view, if you really want to eat sweets, Oligo oligosaccharides are the preferred choice.
7. Eat lots of vegetables
Vegetables, especially leafy vegetables, have the lowest GL values and also have good nutrients, so we should encourage people to eat more vegetables, raw, hot or fried, except that when eating raw, pay attention to the amount of salad, do not add too much, a little taste is good.
8. eat fruit first on an empty stomach
Select low GL fruit such as apples, strawberries, kiwi, grapefruit, pears, etc., to fill the hunger are very good, but remember that a meal can not be more than 1 fist size. If more than that, it must be divided into three meals, because if you eat a lot of fruit in a short period of time, insulin will also rise!
9. Cheese is a great snack
Cheese will produce tyramine after fermentation, which can promote metabolism, so at 3 or 4 pm or 8 or 9 pm, have 1 or 2 slices as a snack is definitely beneficial to the body, and can also relieve cravings!
10. make your own yogurt
Yogurt is also a very good snack, but generally the amount of sugar in the market is too high, so DIY is the most economical, the sweetness is also the easiest to pinpoint, and not difficult at all, if you really do not have time to do, must choose the commercially available yogurt, remember to low sugar, or even sugar-free, and do not add the attached jam such as strawberry jam, blueberry jam, etc.. 11.
11. don’t eat more meat than the size of your hand at each meal
Most of the meat is low GL food, but eaten in large quantities within a short period of time, the same will make insulin rise, so in addition to chewing slowly, must adhere to a meal not more than the size of their palms, so you can break the fate of eating meat long meat!
12. small number of meals, don’t be hungry for too long to eat!
You know what? The same amount, hungry or not hungry to eat, the insulin response is different Oh! If you can start eating slowly and in small amounts when you’re not too hungry, insulin will rise slowly and not soar too fast at once, allowing fat to accumulate.
