Many people began to lose weight is always more likely to feel hungry, how to get to start weight loss diet plan? How to control hunger it? The following edaydiet tell you several ways to begin to lose weight you can easily achieve the feeling of fullness, so you quickly downsizing and wonders, the first step towards success.No matter you use p57 hoodia,slim forte,meizitang,2 day diet,3 day fit.
1, frequent meals, steady
In total control of the premise, the meals into frequent meals a day five or six meals, edaydiet found weight loss diet has been the golden rule. Component will be divided into five or six times a day eating has two advantages, the first advamtage you will not feel hungry by the fasting, and the second advantage eating less as a meal in order to avoid too much intake of calories, but also reduce the capacity of the stomach .
Some people will say this much trouble ah? In fact edaydiet not want you to eat six meals dinner, but based on three meals a day, then add in the normal meals snack between meals.Of course, does not require much two meals snacks main nonstaple food with some simple tomato melon, fruit, milk and tea on it. In addition to providing meals outside of their nutrition, but also can increase satiety, which will not let us until the next meal was very hungry and appetites.
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2,eat a low glycemic index food, eat food mixed
There are related rate of digestion and absorption of food and satiety.edaydiet found slow digestion of food can stay in the stomach longer, it is even more resistant to hunger. Less overweight friends that have experience, eat whole grains, flour and rice grains resistant to hungry than eat, eat vegetables, eat-resistant than the hungry.Of course, eating high fat food is more effective to resitst hunger than eat carbohydrates. Most low glycemic index foods digest slowly, are relatively resistant to the effects of hunger, so the weight loss in the first choice when choosing low glycemic index foods such as grains, beans and so on. However, a higher fat content of nuts, although the food is also slow to digest, but the obese should be chosen.
In addition to the concept of low glycemic index food, we also recommend the concept of mixed food. Here we see a group of mixed co-glycemic index diet:
Rice, 83.2 ± 3.1 (high glycemic index) edaydiet
Rice + pork 72.0 ± 14.0 (in the Glycemic Index) edaydiet
Rice + pork + celery 57.1 ± 11.2 (low glycemic index) edaydiet
Rice + garlic 57.9 ± 7.8 (low glycemic index) edaydiet
Bread 80.1 ± 22.5 (high glycemic index) edaydiet
Bread + butter beef 49.4 ± 22.8 (low glycemic index) edaydiet
By these figures, we found that some food combinations significantly reduced after the glycemic index, improves fat metabolism and insulin metabolism. And should promote a mix of restaurants, you can also mix the food to complement the nutrients in food to achieve a balanced diet.
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3,first soup,second a meal
Missing the past our ancestors eat drink less, the era of food scarcity, often say, is “the dishes to eat”, which means less rice and more vegetables, delicious food you have to work too hard, eat more food to eat, so food to eat over rice still have so many dishes to eat. But now you have to do the opposite, “see food to eat vegetables”, though not much food, but more bite (do not forget that bulky, slow digestion and vegetables), is therefore recommended that in the control diet to lose weight structure should be adjusted, reversed order to eat, drink a bowl before eating vegetarian soup, more bite to the meal, eat less, with vegetables fullness.
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4,Select a certain volume, the energy density food
Most of our “fat friend” because “appetite” and “big belly” (fatty), if eating always feel hungry. Satiety of food and food related to the size and weight, the greater the volume of food is better able to produce satiety. But the large volume of high energy density of food can not be otherwise, when you meet the “appetite” has exceeded the same energy. So select the large volume of low energy food. Vegetables is the preferred course. For example: larger leafy vegetables, 500 grams of vegetables before the heat provided by the heat equivalent of 25 grams of rice, you eat what hunger tolerance? We give “appetite” support a large Panyou trick: instead of using starchy staple vegetables, both full, and it helps weight loss, such as potatoes, taro instead of staple food to eat if cooked very well, buckle 25 grams of rice to eat 100 grams of boiled potatoes or boiled taro, volume increased fourfold and the heat the same, you said not to eat? but do not “confuse” the concept of different vegetables, eat the same kind of effect is not the same. Such as 100 grams potatoes cooked, about 80 kcal of heat, but 100 g 600 kcal of heat more than potato chips, you will choose to satisfy their appetites fries with that? Another thing to remind you: Do not put potatoes and beef, pork, cooked chicken, even if you do not eat meat and i eat potatoes, potatoes,which had been “completely transformed”, “beyond recognition” at this time.
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5, Eat more foods high in dietary fiber
Edaydiet found it has the following characteristics:
Due to lack of dietary fiber digestive enzymes the body, almost indigestible, so the heat is very low;
Foods high in dietary fiber are often not directly swallowing, chewing, and more often, to stimulate the hypothalamic satiety center, reducing the amount of food;
Dietary fiber and more bulky, satiety; water absorption, stool softening, anti-constipation;
Dietary fiber to promote bowel movements and shorten the time food stays in the intestine, reducing the absorption of nutrients;
High dietary fiber low glycemic index foods, inhibit gastric emptying, reducing postprandial blood glucose, reduce postprandial insulin secretion, reduced fat synthesis.
Dietary fiber has so many benefits, we might eat a little. Which foods contain dietary fiber much? Include four major categories, such as: all kinds of vegetables, fruits, coarse grains, bacteria and algae. You can substitute some of the coarse grains of polished rice noodles, meat products with soy products replacement parts, and more bulky, low energy consumption of vegetables and fruit consumption and low amount of sugar. This will not only get a sense of fullness but not so excessive caloric intake.
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