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Is there really a "little long meat" eating order? Eat dinner like this and lose weight quickly

2022-09-16 07:23:16


不过要注意两件事:第一,薯类蔬菜算作半量的主食,所以千万别吃多;第二,少放烹调油,否则蔬菜也会成为长肉好帮手。


末伏已到,露肉的季节只剩一个多月了,大家减肥减得怎么样了?鉴于很多朋友已经很重视“早餐要吃好”这个概念,那晚餐到底怎么吃也应该继续学习一下。鉴于晚餐对于减肥会是很重要的一顿饭,晚餐怎么安排,才能既有利于减肥,又能避免饿得“眼冒金星”呢?今天这篇就给大家来点儿可以实操的小方法。

第一,最好下午四点钟加餐。趁着还没有特别强烈的饥饿感,先给胃里加点儿料,让大脑意识到它被关爱,能有效避免如果一直等到六七点钟才能开饭,导致的届时饥饿感抓狂、进食量猛增。热量不算高、营养密度高、升血糖速度慢、少量就能制造蛮久“肚里有食儿”感觉的食物是这个时候最适合的加餐食物。比如200-250毫升牛奶、150毫升低糖/无糖酸牛奶、一个中等大小的水果、一小把坚果、一个燕麦酸奶杯、一个寿司手卷、一个煮鸡蛋、一两块不要太咸的牛肉干等。

第二,尽早吃晚餐,避免晚餐变“消夜”。一定要记住,但凡有可能早点儿吃晚餐,绝不刻意拖后。尽可能不要在晚上8点后吃任何东西。

第三,牢记“少长肉”的吃饭顺序。相比于一上来就吃主食,其实是有更少长肉的吃饭顺序:先吃菜,然后吃肉、蛋、鱼等,最后吃主食。

这个顺序会更能帮你早早感到饱、一直觉得饱,而不至于这一餐和下一餐都吃太多。

这个办法,对于主食总是吃超量的“碳水爱好者”特别有效。在这个顺序指导下,具体每类食物该怎么吃呢?

1.不吃甜食,不喝“肥宅快乐水”

默默跟自己说:“我不爱甜食,我也不让我的大脑被甜食蛊惑。”

2.吃够蔬菜

一般情况下,两个拳头的蔬菜会让胃足够有充实感。不过要注意两件事:第一,薯类蔬菜算作半量的主食,所以千万别吃多;第二,少放烹调油,否则蔬菜也会成为长肉好帮手。

如果吃的是生食沙拉,请尽量只用油醋汁,一勺多点儿就够。小心日式芝麻沙拉酱、千岛酱、蛋黄酱等脂肪含量和添加糖量都很高的“隐形热量大户”。

3.一定要吃蛋白质

Some friends dare not eat meat, eggs, fish and shrimp at dinner, only eat "grass", and as a result, it is easy to be hungry at ninety o'clock at night, resulting in crazy turning over the refrigerator, or poking at mobile phone takeaway software.The right amount of protein can make your stomach empty more slowly, hunger before going to bed comes later, and the feeling of emptiness in your heart is less.

Also, a light dinner does not mean vegan.As long as you choose pure lean meat, peeled chicken, duck, fish and shrimp, tofu, eggs and other foods with relatively low fat content and high protein content, it is reasonable and appropriate to control the amount of food in the palm of your hand.Tofu is a good thing, you can consider eating some.

4. Eat only 70% or 80% full

Seventy or eighty percent fullness is probably the fullness of your eating speed that has slowed down significantly.At this point, if you get up and go to the kitchen to get a glass of water, you will find that you already seem to have a sense of satisfaction.This means that chopsticks can be stopped.

5. Cleverly replace staple foods

把白饭换成糙米,或至少一半是糙米;馒头换成全麦馒头,面条换成莜面。

最多只吃你一个拳头的量。如果你人不高手却很大,那就吃拳头的1/2-2/3的量。

想把米面换成玉米的,可以!一根玉米就行。想换成红薯也可以,一个中等大小的红薯就够,千万别是一个硕大的体积量。

6. A glass of water for 30 minutes

如果上述你都做不到,那麻烦你至少可以饭前来杯温水,外加就餐时间延长到30分钟,每一口都充分咀嚼,到足够细再往下咽。

当然,你也可以选择诸如魔芋面或代餐粉等热量很低的“假晚餐”,只不过,我真的觉得你恐怕很难做到天天晚上吃这些。毕竟人间的烟火气,是生活的乐趣所在,减肥不意味着要牺牲一切习惯的舒适感。

(Beijing Youth Daily by Liu Suiqian, science popularist, clinical dietitian and member of the Chinese Nutrition Society, via the Internet.)