Weight loss tips for dinner
Many MM think that it is more effective to skip dinner and lose weight. In fact, this is a wrong idea. For effective weight loss, dinner is very important. Today, Xiao Bian introduced the four tips for weight loss at dinner.
1, eat dinner three hours before bedtime
After food enters the body, the parasympathetic nerve becomes active so that the gastrointestinal tract can move under relaxation. Therefore, if we can use the situation in which the parasympathetic nerve is still active and let the body relax into sleep, we can improve our sleep quality. Dr. Guo Yuxiang, who wrote the book “Let's Eat Well, Surely Thin,†suggests that before bedtime, Three hours before dinner is the best time. When we enter deep sleep, the brain secretes leptin (which does not feel hungry) and growth hormone (which breaks down fat), both of which help to lose weight.
2, the shortcomings of eating too early
"The dinner must be eaten early. If you eat too late, it will cause the stomach to digest, and the accumulation of calories in the body is not good for the body." In fact, from the perspective of the mode of operation of the autonomic nervous system, this argument is wrong. The parasympathetic nerve can only exert its maximum effect when the body relaxes and rests, allowing the stomach to digest the food properly, which is why it is best to digest food during sleep. In addition, dinner time should be adjusted for personal adjustments rather than eating supper early, and then eating more nights, this will create a burden on the body.
3, dinner should increase protein intake
Most people think that obesity is "eating", but you may not know that weight loss can also be achieved by "eating." Dr. Yuxiang Yu suggested that dieters increase their protein intake at dinner every day because it helps the body grow muscles and increase fat. Dr. Guo also mentioned that a small amount of protein plus carbohydrates will produce tryptophan after the action. This substance can improve sleep quality when it enters the brain, and "sleep well" is the first step to lose weight.
4, Occasionally eat nights are no harm
"If you want to eat the midnight snack, you can't eat it." This is the voice of most dieters. However, this state of mind actually reinforces our "want to eat" demand, which in turn causes us to ingest more calories. Therefore, as long as eating midnight snacks, the right amount of food can help increase weight loss, but this is not to say that you can eat without limit. Do not want to eliminate the night as the first element of weight loss is to incorporate the midnight snack into the calorie calculation of the whole day; in addition, the calories of the midnight snack should be controlled within 300 kcal as much as possible, because the night is used to comfort and help sleep, not Let you eat!
Here are some tips for controlling food intake:
1, using transparent containers for food is conducive to prevent eating.
2. On the premise of the same volume, it is better to store foods in tall, slender containers than in low, stout containers. The former can help people control food intake and reduce caloric intake.
3, the food on the kitchen, refrigerators, food cabinets and other places away from daily life and workplace is conducive to controlling appetite.
4. Avoid buying too much at one time when buying foods to avoid “stacking†effects. Because people see more food, they want to eat it as soon as possible.
5, intends to create monotonous, orderly visual effects, to avoid the "grocery store" effect. Experiments show that monotonous food colors can limit appetite when people eat. In addition, different foods are sorted and arranged in an orderly manner rather than mixed and stacked.
6. When dining in a restaurant, don’t be attracted to the menu’s names that have been carefully designed to improve your inner expectations. Because too high expectations will produce preconceived effects, thus paving the way for the ensuing "grass".
Can make dinner food
â—† appropriate amount of staple food;
â—† Foods rich in high-quality protein: such as fish and shrimp, lean meat, and bean products;
â—† Eat green leafy vegetables;
â—† Appropriate intake of porridge or soup food.
Food not suitable for dinner
â—† various fried foods: such as fried fish, fried chicken, fried meat, etc.;
â—† High-fat and high-cholesterol foods: such as animal organs, fat, etc.;
â—† High-energy foods: such as cream cakes.
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