Changing seasons also brings troubles. Xiao Zhao has always been troubled by not knowing how to eat during autumn and winter seasons. The weather is gradually getting cooler, and Xiao Zhao wants to enjoy delicious food, but he is also worried that eating too much will lead to weight gain. She is very conflicted about how to eat nutritious food in autumn and winter without easily gaining weight?
Autumn and winter fattening! How to eat nutritious food without easily gaining weight. There are often two types of people around us: those who quietly lose weight and those who quietly gain weight. Two months ago, just after the beginning of autumn, a friend asked me, "How can I effectively apply autumn fat. My first reaction was, 'This autumn fat patch is a bit early.'. And why do we have to 'stick to autumn fat'?
Later, it was learned that the saying "sticking autumn fat" comes from the folk. According to folk tradition, on the day of Liqiu, people are weighed with a hanging scale to compare their weight with that of Liqiu to determine whether they are fat or thin. When you lose weight, you need to "replenish" it by eating meat. Using meat to stick fat ", hence it is called" sticking autumn fat ".
Excuse me, do you need to "put on autumn fat"? From folk tradition, it is understood that only those who are thin from summer to autumn need to "put on autumn fat". Therefore, first check if you have gained weight in the past few months, especially if you have gained weight based on any of the following conditions:
BMI: between 18.5 and 25kg/m2 *
* BMI=weight (kg) divided by the square of height (m); If your weight is 70 kilograms and your height is 1.75 meters, you can enter 70 in the calculator, divide by 1.75, and then divide by 1.75
* World Health Organization definition
* Excluding pregnant women, elderly people, and children [SEP]. If your weight is not within the normal range, I advise you to give up "autumn fat grafting". After all, "sticking autumn fat" can directly or indirectly increase your risk of diabetes, cardiovascular and cerebrovascular diseases, osteoporosis, and some cancers. So, you may have misunderstood, not everyone needs to 'put on autumn fat'.
But it's cold, what should I do if I want to eat? Nowadays, the golden autumn alternates with early winter, which is the peak season for enjoying red leaves and gaining weight. Even if you don't belong to the category of those who can shamelessly gain weight, according to the current cooling trend, you may think it is necessary to eat more to resist the upcoming cold and demonstrate outstanding immunity during the flu season. But how can we avoid gaining weight while trying to eat more?
I think that fat grafting can also be very particular. Therefore, before indulging in excessive eating and drinking, considering that it can satisfy the desire to eat and make every bite (nutrition: calories) more cost-effective, I would like to share with you a few of my experiences on how to eat nutritionally without easily gaining weight.
1. Eat more hot food
Usually, after eating hot food, the body will feel warm. Therefore, in autumn and winter, salad and other cold dishes will naturally be eaten less. From the perspective of high nutrient density, low calorie density, and diverse food options, I recommend the following warm baby foods:
Milk boiled oatmeal
Ingredients: oats, low-fat milk, fresh fruits (optional)
For people with poor stomachs, milk boiled oatmeal can be considered one of the most suitable foods in winter. For people with lactose intolerance, it is recommended to replace milk with boiled oats. For people with high cholesterol and those who want to lose weight, using low-fat milk can help limit the intake of saturated fatty acids and better control calorie intake.
Babao Congee
Ingredients: black rice, purple rice, job's tears, red beans, peanuts, lotus seeds and other grains
The gathering of grains and cereals greatly alleviates the boredom of simple rice or millet porridge, and perfectly meets the requirements of the dietary guidelines for whole grains. The dietary fiber rich in miscellaneous grains and beans can alleviate constipation, protein can increase satiety, and the relatively low glycemic index (GI) is very helpful in avoiding large fluctuations in blood sugar. Take a bite and get one more star in health index!
Mushroom Soup
Ingredients: Various Mushrooms, Olive Oil, Onion
Mushrooms are a vegetarian food rich in vitamin B12, which is a good source of vitamin B12 for the elderly and vegetarians. They are also low in calories, making them perfect for weight loss without adding extra cream and butter.
Pumpkin Soup
Ingredients: Pumpkin, Olive Oil, Onion
Pumpkin is a representative of autumn and winter. Every autumn and winter, we start making pumpkin soup. When I haven't eaten enough grains and vegetables for today's portion, I make pumpkin soup instead. The bright yellow color is like the sunset sun.
Italian vegetable spaghetti soup
Ingredients: tomatoes, celery, carrots, onions, white kidney beans, olive oil, spaghetti
is a simple and nutritious soup that combines vegetables and staple food. This soup can be frozen and reheated for consumption, making it very suitable for singles and working people who don't have time to cook every day. It is much healthier than eating takeout every day.
Roasted Sweet Potato
Ingredients: Sweet Potato
In the cold autumn and winter, holding a warm roasted sweet potato, that kind of warmth, you know.
Shouxi Shao
Ingredients: Carrots, shiitake mushrooms/shiitake mushrooms, vegetable hearts, konjac, tofu, a small amount of lean meat
A dish that is very helpful for weight loss - Shouxi Shao, try to eat more vegetables, mushrooms, and tofu. Gudu, Gudu, a big pot is the best choice for both satiety and innocence.
Hot Chocolate
Ingredients: Sugar free cocoa powder, low-fat milk
Occasionally drinking a cup of hot chocolate is not so sinful, not to mention, it is much lower in sugar than some milk tea.
Goji, Tremella, Red Dates, and Lotus Seed Soup
Ingredients: Goji, Tremella, Red Dates, and Lotus Seeds
I don't know if it will really enhance beauty, but if you drink it in one sip, it will warm up and be very good. The only thing to note is not to add too much rock sugar.
2. Eat more seasonal
1. Crab
In the past few months, I have posted a lot of hairy crabs on my social media. At this point, hairy crabs are bound to be very delicious, but if you give them all the protein and cholesterol you need every day, it means you need to eat less other meats, and if you ate crabs today, you shouldn't eat so much meat and eggs anymore.
2. Pumpkin
In autumn and winter, the impression is full of pumpkins. Halloween pumpkin lanterns, Thanksgiving pumpkin pies, homemade pumpkin soup, and Starbucks pumpkin velvet latte. Pumpkin itself is a very healthy ingredient, but it depends on how much you eat and how much you consume. I have made pumpkin soup, pumpkin Congee, roasted pumpkin, pumpkin spinach salad, etc. These can replace other foods that can supplement carbon water, but the premise is not to eat too much at one time.
3. Oranges, pomelos, oranges, apricots, and other orange colored fruits
Orange colored fruits and vegetables are rich in beta carotene, vitamin C, and other natural antioxidants. However, even naturally occurring sugars can increase calorie intake and blood sugar levels, so it is important to note that fruits weighing no more than two fists or a total of 400 grams per day should be consumed. 4. Pear and apple
are best eaten directly. If you don't like to eat them directly, you can steam them, boil them, or make them into puree to relieve symptoms such as dryness and constipation in winter. During the production process, try to preserve the skin as much as possible and add less rock sugar. Moreover, it should be noted that fruit drinks play a more important role in increasing fluid intake and relieving symptoms during colds and coughs, rather than being a folk remedy for colds and coughs. Please do not fall into this misconception. After all, the causes of a cold are different, so medication should still be taken when necessary. Can't you eat other fruits at this time? Of course not, eating is better than not eating at all. However, seasonal ones are fresher, more affordable, and result in less nutrient loss due to transportation.
Thirdly, eat more "nourishing" foods.
Autumn and winter are prone to influenza, and it is necessary to improve immunity. Healthy diet and exercise are the basis for enhancing immunity. For example, eating a variety of foods and avoiding spicy, greasy, pickled, processed foods can lay a good foundation for your body. Autumn and winter are also high-risk periods for cardiovascular and cerebrovascular diseases, including stroke and sudden heart disease. Whether from prevention or recovery, it is necessary to pay extra attention to fat intake, eat less saturated fatty acids (lard, butter, meat skin, coconut oil, etc.), trans fatty acids (puffed foods, French fries, etc.), and eat more fish, nuts, vegetable oils, avocados, etc.
In winter, the body's vitamin D levels are generally lower than in summer. One of the main reasons is that there is less time spent in the sun, and there are few sources of vitamin D in food, including canned tuna with bones, fresh salmon, egg yolks, and foods with added vitamin D. Therefore, in addition to trying to stay in the sun for about 30 minutes every day when the weather is good, it is also necessary to add a vitamin D supplement.
In autumn and winter, if your skin is dry, be sure to drink plenty of water. If you don't like drinking water, you can try flavored water such as lemon water, flower tea, etc. Hot lemon water, hot milk, homemade hot chocolate, soup, fruits, etc. are all sources of moisture.
Fourth, eat more low calorie foods
In autumn and winter, the weather is cold, and people often stay at home and do not exercise because they don't like to go out. Therefore, in order to eat more, it is necessary to eat low calorie foods. Lettuce, spinach, chrysanthemum, oil lettuce, winter melon, radish, mushrooms, and so on are all low calorie ingredients. Therefore, when eating hotpot, eat more of these vegetables. Tomatoes, cucumbers, etc. can also be used as snacks to fill the stomach before meals. The low calorie fighter jets in snacks include (low oil and sugar) popcorn, low salt seaweed, brown rice crisps, sugar free chestnuts, dark chocolate, plain yogurt, etc.
Speaking of low calorie options, is
meal replacement powder okay? No!
Can we compress cookies? No!
Is it okay to have no candy? No!
Why not? Why not How about having a good meal?!
Fifth, control total calorie intake and maintain a balanced diet.
Apart from plain water, almost every bite we eat contains calories. However,
those with high calorie intake become "friends" during weight loss if we eat less.
those with low calorie intake become "opponents" during weight loss if we eat more.
There is no right or wrong food, and most of it is our dietary structure and habits that need to be adjusted.
In the season of autumn and winter, where one cannot control their mouth or step out, it is important to strive to control total calories and increase the number of categories without increasing them; Change the type, change the mood, and balance eating and moving. After all, the reason why you can't lose that fat is often because you have opened your mouth and controlled your legs.
Even in autumn and winter, don't be lazy. Perhaps while you are quietly gaining weight, others are quietly losing weight. If you don't want to go out, you can exercise more indoors, such as in the gym, doing HIIT at home, using a home rowing machine, etc. There are many types, you can try them all.
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