The secret to a successful diet lies in “meal”
Daily diet is the key to a successful diet.
Knowing that, I’m more careful about what I eat, but I can’t lose weight! In that case, the diet you are trying to achieve can have the opposite effect.
There are some rules to avoid getting fat, such as what ingredients to eat when dieting and when to eat. I tried to summarize the diet method for weight loss!
1. Why do you “get fat”? Check for causes and mistakes
Simply put, when calorie intake exceeds calories burned, unburned calories are accumulated as fat. However, many people think that they cannot lose weight even if they care about calories.
“Girls who can’t lose weight” …
“I think I can lose weight anytime”, “I’ve been talking about food all the time”, and “I’m using it”. Since there is no menstruation when you say “as an excuse” or “go home”, you tend to save money even in the future. “Of course, those who are familiar with all of them should be careful of those who apply even one!
However, some of the most popular dieting methods may or may not suit your constitution and lifestyle. For 100 people, you should consider that you have 100 different meals.
Know the best meal timing to lose weight!
Do you always have food in your mouth, even if you burn a small amount of calories at once (sloppy diet)? Or do you eat late at night because of different meal times?
Meal time is also an important point, and “what to eat to lose weight and gain weight” is also important.
Especially dinner. Many people need to reduce their daytime and nighttime diets because calories that could not be consumed at bedtime are likely to accumulate as fat.
However, in reality, in order to lose weight without problems, it is important not only to reduce calorie intake, but also to reduce the time for dinner.
When setting the time for dinner, it is said that the longer the time from dinner to breakfast the day before, the better.
There is also an experimental result that the body clock is disturbed when the dinner time is delayed.
Make it a habit to finish dinner within 14 hours of breakfast at the latest. For example, if you have breakfast at 7am, ideally dinner will be 12 hours later at 7pm.
Self-analysis of “cause of fatness”
According to diet trainer Keisuke Koyama, it is also important to analyze the “cause of fatness”. It means a great opportunity to get out of a diet that may be wrong!
First, it’s a good idea to make a note of your weekly or daily meal menu.
If you don’t see a cause in your diet, it may be due to “sleep deprivation.” Lack of sleep causes stress, increases food intake and reduces physical activity. As a result, it’s easy to gain weight … it’s scientifically proven. The ideal is 7 hours, but try to sleep for at least 6 hours.
By the way, all the girls in Arasa reading this. Due to the effects of stress and lack of exercise, the adult body is “easy to store fat”. If you say “I want to lose weight” and skip a meal, I will lose weight temporarily, but it will return to normal as soon as I start eating.
Not only that, not eating will starve your body and make it easier for you to store fat. Remember that when you get angry, you can’t lose weight without eating!
Let’s learn “how to eat hard to gain weight” which is good for dieting
Eating is essential to survive. Remembering how to eat well is a shortcut to dieting, as you can’t help eating it.
If you want to lose weight, don’t eat after 21:00, but according to nutritionist Mariko Tsuruta, there is a rule that you can eat after 21:00 without getting fat.
6 rules to not get fat even if you eat after 21:00
Hot food cooked instead of cold meals
Promote metabolism with a diet containing seaweed and crustaceans
・ The night type has a high protein intake
-Yogurt and dried fruits, hot drinks,
When fried, fried oysters or fried shrimp
• For whole bunch systems, shrimp chili or cabbage rolls are recommended
If you know in advance that your meal will be delayed, eating only carbohydrates earlier than planned around 6 pm on an empty stomach will ensure proper digestion by bedtime. But not all carbs are good. Choose rice balls, natto rolls, sandwiches with plenty of vegetables, and avoid sweet bread!
2. How do you incorporate exercise that you are not good at in your daily life?
In parallel with dietary restrictions, you also need “exercise” to lose weight in a healthy way. However, just thinking “exercise = sports” seems to be frustrating before doing it …
Then, how about thinking that “exercise = movement of daily living”?
For example, just turn the escalator at the station into a staircase. Tomoko Ozawa Tanita Development Department says, “But the shortcut to the escalator at home, the shortcut to the beauty stairs.
” Start with familiar exercises that are easy to incorporate into your daily life, such as going up and down the stairs of a station or walking at one station.
3. Why it’s dangerous to lose weight quickly without carbs
Recently, the number of “sugar-off,” “sugar-restricted,” and “low-carbohydrate” diets has increased, and many people do not eat rice, which is their staple food.
To be sure, many people have experienced a diet that has found it easier to lose weight by removing carbs. What do you think is happening in your body by replenishing energy with meat instead of carbs?
The more meat you eat, the harder your kidneys are. When proteins are metabolized, waste products remain and it is the kidneys that filter and excrete them.
Since vitamins and minerals are needed to convert protein into energy, it is likely that these nutrients are deficient, and glucose, the energy source for the brain, is also apt to be deficient.
We do not recommend it because it puts a strain on your body in every aspect. “(Tanita Development Department Tomoko Ozawa)
When you run out of energy, your body saves energy.
Then, the basal metabolism decreases, and even if you move your body a little, your weight does not change and it becomes easier for you to lose muscle.
If you really want to lose weight, take the time to improve your constitution and prevent your body from rebounding. With that in mind, you will know how important your daily diet is!
4. Be careful of ingredients and foods that are not suitable for dieting!
It is important to eat in a well-balanced manner for health, but when reviewing your diet, you need to pay attention to “foods suitable for dieting“.
In fact, the most popular diet food is NG, and unexpected foods may be okay. It may have been a “misunderstanding” that it was difficult to lose weight, such as “I was wrong when I was on a diet!” ..
Good and bad food for a diet
Shrimp, Sasami, lean fish, eggs, olive oil, sesame oil, spinach, enoki mushrooms, soybeans, wakame seaweed
Broad beans, potatoes, burdock roots, lotus root
× Margarine (margarine is high in saturated fatty acids and easy to gain weight without fat), sausages, hampen (note that processed foods are high in fat), vermicelli (because they are high in sugar)
“Vermicelli” is often chosen because it has low calories, but it is actually a food with a high sugar content.
In this way, when considering a diet for weight loss, it can be said that the best diet menu is to cook by yourself using ingredients suitable for the diet without using processed products as much as possible.
5. Easy-to-make recommended recipes for dieting
The “side dishes” that are currently booming are a combination of diet and ready-made dishes. Eiko Yanagisawa, a culinary researcher and editor who devised this, is a diet dish that has lost -26 kg in one year.
The biggest enemy of a diet is that it doesn’t continue along the way and is frustrating. Therefore, the rules for making this dish are very simple.
[Three rules of “side dishes”]
・ Avoid vegetables with high sugar content (Avoid 4 types of vegetables with high sugar content, such as “potatoes, sweet potatoes, pumpkins, and corn”!)
・ Actively ingest water-soluble dietary fiber (insoluble dietary fiber such as “burdock and mushroom” and water-soluble dietary fiber such as “avocado, wakame seaweed, okra, garlic” are also recommended)
・ Do not use sugar as a seasoning (use “Honmirin” or “Agave syrup” instead)
* An example of “thin side dishes”
“Lemon chicken” using chicken with high quality protein. Lemons and olives remove the smell of chicken. You can leave it as it is, but it is a recipe that can be arranged as an ingredient for risotto.
There are some rules, but a “skinny” recipe that you can eat deliciously without getting tired is a strong ally for diet girls.
If you eat after 23:00, have a healthy soup
Due to overtime, you may return home late at night. In such cases, simple and healthy soup recipes come in handy. It is easy to make and healthy, but it is characterized by combining ingredients with a high diet effect.
* An example of “soup recipe”
“Sun rattan with plenty of vegetables” is based on chicken soup and has plenty of ingredients. The wood ear and spicy soup that promote blood circulation warm the body.
This is calories, 138kcal! Hot dishes are recommended at the end of the day, regardless of the season.
Don’t put up! The best “snack” for dieting
The biggest stress of a diet is to put up with what you want to eat. For those who want to eat, the suppressed appetite reacts and rebounds … What!
Therefore, even if you are on a diet, there is no doubt that you will eat a moderate and optimal snack for your diet. But it doesn’t make sense to eat your favorite sweets!
Not only natural ingredients such as almonds and dried fruits, but also popcorn and chocolate can be eaten as a snack without feeling guilty while on a diet.
Chocolate also contains minerals that women on a diet tend to lack, theobromine to relax and improve metabolism, and dietary fiber. However, in the case of bitter chocolate with 70% or more cacao, about 30 to 40 grams a day is a guide. Incorporate it into your daily diet.
6. Be careful! How to drink alcohol that is hard to gain weight?
I’m on a diet, but I don’t want people to notice that I’m on a diet. Only at that time, the company drinking party … (tears).
For these work reasons, you have to go to a bar, or some people on a diet should love alcohol like others.
As some of you may have experience, have you ever thought that you would gain weight the next morning even if you chose low-calorie liquor at a drinking party and refrained from snacking rice? ??
It’s for drinking. In fact, oolong tea splits (108kcal) are higher in calories than cassis oolong tea (26kcal). What I liked was backfired …
Draft beer mugs (136kcal), champagne (248kcal), red wine (110kcal), highballs (73kcal), draft grapefruit sour (62kcal) are also available, but there are also alcohols that are high in sugar as well as calories. Beware of the unexpected pitfalls of alcohol.
7. How to eat without getting fat when going out
As a general rule, it is hard to gain weight even if you eat it after 21:00. For fried foods, “fried shrimp” (rich in zinc and promotes metabolism) or “fried shrimp” (rich in fried shrimp and rich in proteins necessary for promoting metabolism), for Chinese food,
“fried shrimp” is me for Western food Recommended “cabbage rolls” (cabbage is rich in dietary fiber that suppresses fat absorption), but there are still many ways to eat without getting fat on the go.
Let’s make a “low carb” lunch using convenience store ingredients
Lunch on a diet is often fascinating, isn’t it? In such a case, you can use “low-carbohydrate” products sold at convenience stores. It is a food that makes it difficult to gain weight because it delays the rise in blood sugar level after meals due to sugar, instead of stopping sugar completely.
To choose, check the “sugar” and “carbohydrate” values of the product. Even if sugar is not mentioned, you can get the amount of sugar by subtracting the amount of dietary fiber from the amount of carbohydrates.
Recently, there are many products that are clearly labeled as sugar, so I think it’s easy to choose. Why don’t you choose the best product for lunch that combines the popular “salad chicken” and “blancpain” that you can buy at Lawson with vegetables?
Clear in the order of eating “Yakiniku” on a diet!
“Yakiniku” is difficult to eat out! Even if you want to save, your appetite wins. However, meat is rich in proteins that are essential for improving basic physical fitness.
Among them, iron and B vitamins contained in lean meat increase metabolism, support fat burning, and prevent anemia.
If you could make such “Yakiniku” by the side of your diet … No, there is a way.
The point is the menu to choose and the order to eat!
(1) First, start with fermented food “Kimchi”, “soup” that warms the body and raises metabolism, and “salad” that is rich in dietary fiber.
(2) The top batter of meat is “beef tongue” with plenty of lemon!
(3) Next is “lean loin,” which contains a lot of fat-burning L-carnitine. Don’t forget to eat vegetables and namul between the meats.
(4) “Beef liver” and “heart” with low fat are also OK. With salt, not sauce!
(5) Greasy “Kalbi” and “Pig Toro” should be wrapped in lettuce with kimchi. Always plenty of vegetables.
Ideally, you should finish with a routine of meat and vegetables, but if you really want to eat shime, choose “bibimbap”, which is full of vegetables, and share it with everyone. As you can see, yakiniku is OK, but you shouldn’t eat full. Stop at the 8th minute of your stomach!
So far, I have introduced the points of dieting, but the most important thing is to give up the feeling of “from tomorrow” .
Even if you think “from tomorrow”, that tomorrow will not come at all … It is often the case. Now that you think “Let’s lose weight!”, Let’s start doing what we can little by little! Even if I’m on a diet, I still want to eat delicious food! Fujifilm “Metabarrier EX” is recommended for you.
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As a talisman for your diet, take a quick drink when you want to eat, and let’s have a cheat day without worrying about sugar!
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