Host Li Sisi is afraid to eat dinner for weight loss. How can weight loss be more scientific in daily life?

A dinner plate filled with strawberries, blueberries, and dragon fruit, but when weighing oneself, the surprise turns into fright? Fruits are clearly a symbol of low calorie content, why do they have to become like you; Invisible carbon water bomb;. Don't rush to blacklist fruits, the problem may lie in your way of pairing.

1. Sweet Trap in Fruits

1. There are Rules About Sugar Types

Mango and lychee have a much higher fructose content than apples and oranges, and are more likely to be converted into fat accumulation when metabolism slows down at night. Tropical fruits generally have high GI values, which can easily cause blood sugar fluctuations.

2. Eating time is crucial

The speed of gastrointestinal peristalsis naturally slows down at night, and the absorption rate of the same amount of fruit during dinner is much higher than in the morning. Eating fruits before bedtime can also affect melatonin secretion.

2. Golden Match Rule

1. Protein cannot be absent

When eating high sugar fruits, pairing them with sugar free yogurt or eggs can slow down the absorption rate of sugar. Casein in dairy products can also block some fructose absorption.

2. Dietary fiber base

Eat half a bowl of blanched vegetables first, then eat fruits. Water soluble dietary fiber will form a protective film in the intestines. Vegetables with coarse fiber such as celery and cucumber can reduce the intestinal contact area of fructose.

3. Quantitative changes lead to qualitative changes

1. Control the total amount

The volume of fruit for dinner should not exceed the size of a fist, and high calorie durian and mangosteen should be halved. Splitting and packaging is easier to control intake than consuming the whole product.

2. Preferred low sugar varieties

Mulberry strawberries in the spring season are a good choice, and grapefruit kiwifruit has excellent vitamin C content and satiety. Berries generally contain antioxidant anthocyanins.

Adjust the order of appearance and pairing of fruits, perhaps you can harvest different numbers next time you weigh them. Health management is never just about adding and subtracting, finding a diet that suits your rhythm is the most important.