吃货必备饮食减肥秘籍.doc

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1、减肥是现在非常热门的话题，大家都想要拥有让人嫉妒的身材，怎么能够拥有怎么吃都不胖的身材呢?减肥哪些东西不能吃?减肥有什么方法?减肥吃肉会胖吗?.这一大堆的问题，都是要减肥的mm想要了解的问题，那么，怎样饮食减肥好呢?下面我们一起来看看小编的详细介绍吧。吐槽1：吃饱这一餐，就在等待下一餐，三餐不饱，容易吗，容易吗?少吃一餐的你，少吃的是哪一餐?如果少吃的是“早餐”，那难怪瘦不下来啦!“早餐”是一天当中的第一顿正餐，最重要的一餐，而且是可以放心尽量吃的一餐。从昨天晚餐后到今天早餐前，已经空腹将近12小时的肚子，特别需要吃一顿丰盛的早餐来唤醒还在赖床的五脏六腑，帮助启动一整天的新陈代谢并补充身体能量

2、!少吃了一餐，结果挨不到下一餐肚子就咕噜咕噜在作祟，这个时候忍不住吃下的几块饼干或蛋糕，说不定热量都比吃一顿正餐还来得高呢!就算你真的辛苦熬到下一餐，也可能因为饥饿感而吃下更多的食物!总而言之，不要以为少吃一餐就能变瘦，一整天加起来的热量才是变胖或变瘦的真相。吐槽2：为了减肥，从白骨精变成白兔精了，木有肉吃的日子，只有身上的肉肉陪着我!肉类脂肪多?肉类热量高?不让你多吃，也没让你不吃啊!减肥的时候，适当吃点肉，补充点蛋白质、脂肪，可以维持身体旺盛的代谢力，这样瘦下来了，才不会反弹。科普：美国临床营养期刊一项最新的研究对吃肉与体重增长做了一个长期的分析，得出的结论与常规媒体报道的结论完全不同。目

3、前流行的观点是，控制体重必须控制“卡路里”的摄取量，而新的结论却更加强调了肉的重要性，只有控制了肉类的摄取量，才能将体重斩于刀下。推荐的肉类是鱼虾一类水产肉-鸡鸭鹅一类禽肉-猪牛羊一类畜肉。吐槽3：骚年不识米饭香，为了减肥含泪说：“欧巴，我不饿”!“米饭来了，快逃!”很多妹纸为了减肥，视米饭等主食为怪物，但是，妹纸，不吃主食真的瘦不了!科普：大米能提供淀粉质，属于碳水化合物的一种。而碳水化合物可分为糖(包括单糖和双糖)、淀粉质及膳食纤维三大类，其中糖类、糖浆和蜜糖都含丰富的单糖或双糖，而白米饭和根茎类蔬菜含丰富的淀粉质及膳食纤维。根据营养学家研究建议，我们每天膳食当中，碳水化合物应占全日总能量

4、的60%-70%。以一个成年女性为例：大约每天应该吃3至6份的五谷类食物。要维持日常生活和新陈代谢，我们要摄取足够的碳水化合物，若为了减肥而戒除所有五谷类食物，改吃肉类，或只吃生果充饥，可能会吸收更多热量，增加发胖的机会。当然如果吃的米饭过多的话，亦会造成热量供应过盛的情况，同样导致发胖。至于吃多少米饭，按照自己的身高、体重和平日的活动量而定就可以了，只要合理，就不用担心身体会发胖。怎么吃不会胖?那么，怎样吃才能有助减肥?放纵吃?NO!随便吃?NO!想要hold住好身材，你需要有足够的减肥智商!OK，爱美网减肥智商提升班，开课了，记住这5个“七字诀”吧!早餐不能随便吃吃饼干?NO!吃快餐?NO

5、!吃油条?NO!那早餐要吃什么?含有蛋白质、少量脂肪以及富含纤维的食物、水果都是减肥早餐的首选。谷类能提供稳定的热量，而蛋白质、脂肪和高纤维食品能给人饱腹感，并且维持血糖正常，用营养密度高的水果做成轻食早餐，开胃之外也能控制体重、缓解便秘。提醒：早餐须在起床后一小时内吃完，进餐的最佳时段是7-8点。递减进餐代谢佳随着餐数的增多，身体代谢效率更高，体脂肪也更能燃烧起来，抑制脂肪囤积。少吃多餐是减肥界推崇的健康饮食方式，能加速身体的新陈代谢，促进脂肪的燃烧。你先要了解下，你每天摄取的总热量应该是多少(测一下：你每天吃多少卡不会胖)，再将热量拆分成几份，分散进餐。最理想的进餐次数是每天5-6次，但考

6、虑到方便性，编辑建议分成3-4次就好。以每天摄入卡路里总量1500大卡为例，分配如下：3餐：早餐600大卡 午餐500大卡 晚餐400大卡4餐：第1顿600大卡 第2顿400大卡 第3顿300大卡 第4顿200大卡每一顿的卡路里摄入量不会相差太远，但从早到晚主见递减，能适当减少食量的同事，抑制体脂肪的积聚。烹饪方式很重要同样的食物，选择不同的烹饪方式，会造成热量的巨大差别，比如炸鸡腿热量高达350卡，而煮鸡腿只有180卡左右。一般来说，拌、蒸、煮、焖，其热量会小于煎、炸、烤等方式。另外，调料与配菜也是影响食物热量的重要因素，比如勾芡的方式因为增加了淀粉，就会使热量增加;再如蔬菜沙拉采取生拌的烹

7、饪方式，热量很低，但如果加入太多千岛汁等沙拉酱，则有可能大大增加热量。烹饪方式热量比较：拌蒸煮炒卤熘煎炸A- pig and sheepfor a class oflivestock meat.About3:teenagernotSteamed Riceincense,in order to lose weighttearfully said:Barack Obama,Im not hungry!Steamed Ricehere,run!manyyounger sister paperin order to lose weight,asSteamed Ricestaple food sucha

8、smonsters,but,the younger sisterpaper,do not eat the staple foodreally thin!Polular science.Rice can provide starch,abelong tocarbohydrate.The carbohydratesintoglucose(including monosaccharides and disaccharides),fiberand dietarystarchthree categories,including sugar,syrup and honey arerich in monos

9、accharides or disaccharides,and whiteSteamed Riceand root vegetablesrich in starch and dietaryfiber.According to the proposalofnutritionists,among our daily diet,carbohydrates should beaccounted for on the total energy of60%-70%.With an adult female,for example:about a day should eat 3 to6 servings

10、ofgrains and cereals.To maintain daily life andThe new supersedes the old.,weshould be adequate intake ofcarbohydrate,ifin order to lose weightand get rid of all thegrain foods,eatmeat,or eat fruitto eat,you may absorb more heat,increased fat chance.Of course,if you eatSteamed Ricetoo many words,but

11、 also cause thesituation of excessive supply of calories,alsocause weight gain.As forhow much to eatSteamed Rice,decide according totheir height,body weightand dailyactivitycan be,as long as reasonable,need not worry that the body willget fat. How to eatnot fat?So,how to eatcanhelp lose weight?Indul

12、genceto eat?NO!Eat?NO!Wantcan holda good figure,you need to have enoughweightIQ!OK,Amylose weightIQpromotion class,class,remember the 5seven words!DonteatbreakfastEat biscuits?NO!Eat fast food?NO!EatDeep-Fried Dough Sticks?NO!.Thenwhat do you want for breakfast?Contains protein,fatandfiber rich food

13、s,fruitsare weightbreakfastchoice.Cerealcan providecalories,protein,fat andhigh fiberfoodcan give peoplea sense of satiety,and maintainnormal blood glucose,withhigh nutrient densityfruitsintolightbreakfast,appetizerbut tocontrol weight,ease constipation.Remind:breakfast would befinishedwithin an hou

14、rafter getting up,the best time toeatis7-8.Decreasingmealgeneration Xie JiaWith the increase inthe number ofmeals,the bodys metabolicefficiency higher,body fatcanburn up,inhibitfat accumulation.Eat much food lesshealthydietsector respected,canaccelerate the bodysThe new supersedes the old.,promote f

15、at burning.You have tounderstand,your daily intake oftotal caloriesshould be how many(check: do youeat every day how muchcardnot fat),then theheatis split intoseveral portions,scatteredmeal.The idealnumber of meals is5-6 times a day,but considering theconvenience,editing suggestionsinto 3-4.Thetotal

16、daily intake of1500 kcalof Kalurias an example,the distributionis as follows:3 meals:breakfastlunchdinner600 calories500 calories400 kcal4 meals:first tonssecond tons600calories400 calories300 kcalfourth tonsthird tons200 caloriesNotKaluriintake permealfarfrom morning to night,butwilldecline,can be

17、appropriately reduce theintake ofcolleagues,inhibition ofbody fataccumulation.The cookingstyle is very importantFrom morning to night,butwilldecline,can be appropriately reduce theintake ofcolleagues,inhibition ofbody fataccumulation.The cookingstyle is very importantThe same food,choose differentwa

18、ys of cooking,the huge differencewill causeheat,such as fried chickenheat up to 350cards,andboiledchickenonlyabout 180 cards.In general,mixing,steaming,boiling,stewing,the heatwill be less thanfried,fried,grilled.In addition,the important factorsalso affect theseasoningandside dishesof food calories

19、,such asthe waybecause of increasedstarchthicken,It will makethe heat increased;moreoverVegetable Saladtakerawcooking style,low in calories,but iftoo manythousand islandsalad dressings,it maygreatlyincrease the heat.Comparison ofcooking methods:boilingheatwithsteamfriedfriedfriedhalogenbakedfriedChe

20、wmorethinWhen eating,the braintakes about 20 minutesto getsatiate signal,slowly,so that foodcan be fasterdigestion and absorption,makeblood sugarrisefaster,moreeasily excitedsatiety center,appears earlysatietyandstop eating.On the other hand,eat like wolves and tigers,will only makeyou overeat.Elega

21、ntto chewit,enjoyFoodbringsgoodtaste,thin down.A mouthful of foodidealchewing: 30 timesSweetscanrest assured to eatCandy,snacks,is thegirlslove,butit isto lose weight.However,Timingiseverything!Tel Aviv,researchers found thatbreakfast eatsweetsto helppeople to lose weight,and keep in shape.In this s

22、tudy,some participantsjoined thecookie,cakeor chocolate onhis breakfast,32 weeks later,theylost 18kilogramsper capita,more surprising is thattheyhold.Conclusion:early in the morning,eat sweets,thenthe bodyThe new supersedes the old.at its best,will help you tosuppressthe nextdaycravings for sweets.A

23、nd thosepeople who are on a diet,may not survive thelongwilldeviate fromyour weight loss plan. How todiet to lose weightgood?The above content isforeveryoneto makedetailed introduction,hope to helpeveryone,now there are manyways to lose weight,exercise to lose weight,lose weight,weight loss diet,thediet to lose weightis also quite important,life tolosefriendscan control theirdiet,weight loss successthe gasis here,now,the girls!