Since many friends have asked me about diet and weight loss, I will briefly talk about it here.
Let me first say that the following is for reference only.
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Healthy eating and weight loss are actually the same concept, which means you need to first understand what your body needs.
One, water.
The body needs water, everyone on this earth knows it.
It goes without saying that the body needs water, a lot of water, to carry a person over, hang it on a clothesline and dry it in the sun.
Water is the basic environment for the composition and operation of the body.
When the basic environment is destroyed, everything built on this basic environment will also be destroyed. To use an idiom to describe it, it is "when the skin is gone, the hair will wither."
2. Protein.
This is the main component of body cells, so it goes without saying.
Without protein supplementation, everything from the organs to the limbs will gradually weaken until finally, complete collapse.
Three, sugars.
Protein is a component of the body, while carbohydrates provide necessary energy support for micro-movements (metabolism) and macro-movements (activities of the body and consciousness) of the body.
When there is a lack of sugar, the body will forcibly break down proteins to supply energy, which is suicide or sacrificing part of the cells in exchange for the survival of the entire life.
When there is excess sugar, the body will convert the sugar into fat and store it in the body.
4. Metabolic mediators.
That is, various trace elements, microbiome, etc.
They are not components of the body.
However, the metabolism and activities of the body require their participation, so they are also indispensable. Without them, you only consume protein and sugar, but cannot complete metabolism. Eating potato cubes is like eating iron cubes.
Indigestible.
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After understanding the above, we will know how to eat and what to eat.
I will use examples or points to explain.
One, bigu.
Bigu is a Taoist term, but now in cities, some people also practice it.
Inedia means not eating for a period of time.
Those who are too fat and want to lose weight, are not very fat, but want to be "cleaner and healthier", many people want to try it after learning about fasting and inedia.
For ordinary people, from a theoretical point of view, it is obviously inappropriate.
For those who want to lose weight because they are fat, eating grain can consume fat and reduce weight, but protein and metabolic mediators cannot be replenished. On the one hand, a large number of cells are "committed to suicide", and on the other hand, metabolism in the body is disordered.
Not to mention, it will also cause intestinal dysfunction.
All in all, the gains outweigh the losses.
This is because you are fat and want to lose weight, but you are not very fat and want to be cleaner and healthier. From the above explanation, we also know that inedia cannot make the body clean, let alone healthy. On the contrary, it will cause metabolic disorders.
More impurities.
Therefore, at least for ordinary people, fasting is not advisable.
Two, diet.
I don’t fast, I go on a diet, is that okay?
Some people said so.
The answer is, theoretically yes, but actually...
When you see something delicious, don’t you want to eat it?
There are times when you are very happy, times when you are very disappointed, many times, in short, there are times when you want to eat up your appetite.
No, if you eat it, you will break the precept.
Tolerate.
Be patient.
Bear with me.
There will always be a day when you can't help it.
Then once you let go, your persistence for a long time will be destroyed in one day. Then you will regain your strength and start to endure, endure, endure, endure, until you break the precept again...
Aren't you tired?
Aren't you working hard?
There are also some people who have indeed endured it because of their career and other reasons.
I can only say that from the perspective of will, it is worthy of praise, but from the perspective of life itself, you have lost a lot of beauty, very basic, very low-level and very pure beauty.
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Fasting is not good and dieting is too tiring.
I eat normally, but accidentally gain weight, what should I do?
Very easy to handle.
Difficulty index: 0.
You just need to follow a very simple ab diet, specifically:
Day one:
Eat normally.
(1)
When you wake up in the morning, whether you wake up at three o'clock, five o'clock, or seven, nine, eleven, drink a large glass of water.
As little as 200ml, as much as 500ml.
Warm and plain water is best.
If you like seasoning, you can add two or three drops of vinegar, apple cider vinegar, etc. You can also add some wolfberry, honey, etc. But no matter what you add, don’t add too much, just to taste. In principle,
Similar to boiled water.
(2)
About half an hour or an hour later, start your first meal of the day.
If you do it after two hours, you can drink more water and do it in two or three times, limited to 800ml.
What to eat?
Water, protein, sugar, and metabolic mediators, among these four, we have already taken in water, and the body needs the remaining three.
protein.
As the name suggests, the egg is white.
The best food to supplement protein is eggs, and among eggs, eggs are the best.
In fact, the principle of "big is worse than small" mentioned in my book is followed here. In other words, quail eggs are better than chicken eggs, but the two are actually similar and can be treated equally.
From the perspective of popularity and convenience, eggs are the first choice.
Boil eggs (there are egg boilers now, which is very convenient), fried eggs, scrambled eggs, whatever you like.
In addition to eggs, fish, milk, soy milk, and meat can all be considered. Personal environment and conditions are the first principle. The pros and cons of these four are ranked in order. Apart from eggs, the best choice is fish.
Protein is essential, but not too much.
How much is appropriate?
One egg a day is basically enough.
After protein comes sugar, which is staple food, such as rice and noodles. Soy milk contains both of them.
How much staple food should you eat?
It depends on your consumption.
If you consume less, eat less; if you consume more, eat more, but it is appropriate to be eighty percent full at most. Eating very full, to the point where you burp, or to the point where you feel sleepy just after eating, is absolutely not good.
inappropriate.
After protein and grain, it is the turn of metabolic media.
To put it simply, they are vegetables.
Therefore, you still have to eat vegetables. No matter what kind of vegetables you have, you have to eat some. Even if you eat a little bit, it is much better than not eating at all.
To sum up, some reasonable combinations, such as:
Noodles (rice noodles) + a poached egg (poached egg, a small fish) + about one or two hundred grams of small green vegetables.
Soy milk (tofu curd) + vegetable buns.
Rice porridge + tofu buns.
Quail egg and vegetable soup + steamed bun slices (bread).
Tremella, Lotus Seed and Red Date Soup.
And so on, as long as the three are taken into consideration in principle, that's all.
(3)
Lunch and dinner are the same as above.
You can eat whatever you want, as long as you take care of all three.
This is a day of normal eating, and on the ABC diet, it falls into a. Then the next day, it goes to b.
the next day:
Eat appetizingly.
Whatever you want, just eat it and eat it freely.
Very sweet products, such as cakes and Mi San Dao, are fine.
Foods that are heavy on fat, meat, salt and spicy, braised pork, spicy fish, roast chicken and duck, teppanyaki, barbecue, feasts... whatever you think is delicious, you can eat whatever you like.
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This is b.
Then on the third day, enter c.
Day three:
Water + vegetables + fruits.
Can be supplemented with a small amount of staple food.
If you ate a lot of fish, meat and eggs yesterday, don’t eat them today. If not, eat less.
I just had a big meal yesterday. Let's go lighter today. It's not too much, right? It's not hard, right?
From a physical point of view, it's not hard.
If you are still greedy, it is purely a psychological problem and you still need to overcome it a little bit.
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This is the abc diet.
You don’t need to strictly follow an a plus a b plus a c. You can add two a plus a b plus a c, or you can add an a plus a b plus two c, depending on your own situation and feedback.
But remember, b cannot be two consecutive days (two days).
If you are thin, you can add more A's, more B's and less C's. In a week, four A's, two B's and one C's.
If you are fatter, do the opposite, with a less b and more c. In one week, three a's, one b, and three c's.
If you are neither fat nor thin, distribute abc equally, two a, two b, two c, and allocate the rest of the day to a or c.
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In short.
The framework remains unchanged, but the details are handled flexibly.