Eating the right nutrients is key to weight loss; 13 principles of light meal cooking.

Fat Part 2

□Eating the right nutrients is key to weight loss□

If you want to lose weight, you must fully understand the details of these nutrients and consume the right nutrients in a balanced way to avoid ruining your health instead of losing weight.

Because the human body can only synthesize a limited number of nutrients, it is essential to consume a balanced diet from all six food groups (dairy, grains and root vegetables, eggs, beans, fish and meat, vegetables, fruits, and oils) to ensure adequate nutrition. Therefore, understanding the nutritional components and functions of various foods is a prerequisite for good health.

Vitamin C is the most popular nutrient for detoxification and slimming.

Vitamin C is the most common and popular water-soluble vitamin. It can maintain good metabolism and produce a substance called collagen to strengthen our bones. Collagen also plays a role in strengthening cells and fighting viruses. Of course, the most valuable aspect of vitamin C is its antioxidant function. It is also a whitening agent that protects against ultraviolet rays and prevents freckles and dark spots.

Food sources: citrus fruits, guava, fresh fruits and vegetables.

Vitamin B₂

Water-soluble vitamin B2 is essential for growth and development. It can bind with proteins to work with enzymes to transport water and helps burn and metabolize carbohydrates, proteins, and fats. It can not only promote growth and cell regeneration, but also prevent fat from accumulating in the blood or liver and prevent arteriosclerosis.

Food sources: soybeans, milk, cheese, animal liver, nuts, etc.

Detox and Weight Loss Practical Plan

Furthermore, it's important to maintain a balanced diet. Some nuts and seeds contain essential fatty acids that can help with weight loss, lower cholesterol, strengthen the immune system, and nourish the body; they can even help break down other fats in the body. Animal fats, on the other hand, contain high levels of saturated fat, which is difficult for our bodies to digest. High-saturated-fat foods can raise blood pressure and cholesterol, affect blood sugar levels, and lead to weight gain and mood swings. Because they are difficult to break down, they easily turn into fat globules and are stored, causing the body to become increasingly obese; therefore, they should be avoided.

carbohydrate

Carbohydrates are the body's primary source of energy. Many people on weight loss programs strongly resist carbohydrate-rich foods, which is actually detrimental to health. Adequate carbohydrate intake is necessary as it helps maintain normal bodily functions. Healthy carbohydrates are found in whole grains, cereals, rice, and fruits and vegetables. Refined carbohydrates, mostly composed of simple sugars, offer little health benefit; examples include cakes, cookies, candies, and foods made with refined flour.

protein

For people with weak digestive systems, the protein in red meat is particularly difficult for the body to absorb and can easily acidify the body's environment, causing problems such as excessive burden on liver function, intestinal discomfort, and constipation. Plant proteins, on the other hand, are easier for the body to break down. Combining legumes and grains can provide complete proteins that are easy to digest and can promote metabolism.

sugar

We sometimes crave sugar because it makes us feel good, as it provides the body with serotonin and norepinephrine. According to our diet, we already get enough sugar from consuming carbohydrates. If we consume more, the excess sugar cannot be used up in time and will be converted into triglycerides and cholesterol, or directly converted into fat and stored in the body.

Tomatoes, broccoli, and other fruits and vegetables can promote metabolism and are excellent for weight loss.

Five ways to "eat" in a detox and weight loss light meal plan

13 Principles of Light Meal Cooking

To achieve a slim and light figure, you must pay attention to your cooking methods. Slimming cooking should adhere to the principles of low oil, low salt, low fat, and low calories.

Remove fat

First, cut off the fatty parts; this will reduce a lot of calories. You can easily remove these pesky fat areas with scissors or a sharp knife.

Choose lean meat instead of fatty meat

100 grams of pork belly contains 386 kcal, while 100 grams of lean meat contains 115 kcal. This shows that fatty meat is quite high in calories. Removing the skin from chicken also reduces its calorie content significantly. By paying a little more attention when choosing meat, you can reduce your calorie intake.

Using a non-stick pan to fry or stir-fry food

About 90% of the oil we ingest will turn into body fat, so it's best to use a non-stick pan for frying and stir-frying. This requires only a small amount of oil and avoids consuming excessive amounts of oil. However, it's important to choose a high-quality non-stick pan to prevent the chemical substances on the surface from flakeing off and harming your health.

Make good use of steaming, boiling, baking, and stewing.

Steaming, boiling, baking, and stewing are all methods that don't use oil, making them relatively healthy cooking methods. Fried chicken legs and fried fish require a lot of oil; baking, on the other hand, not only eliminates the need for oil but also renders out the fat from the fish and meat, preventing excessive intake. Cold dishes are refreshing and delicious; as long as you use less sugar, salt, and oil, you can still eat healthily.

Detox and Weight Loss Practical Plan

Blanching or boiling is better than stir-frying or deep-frying.

Stir-frying vegetables in a lot of oil not only fills the kitchen with fumes, but also leads to excessive oil consumption. Therefore, it is best to blanch or boil them instead. After draining, add a little olive oil and salt and mix well to make a healthy and delicious slimming dish. Absolutely avoid stir-frying or deep-frying.

Reduce the amount of salad dressing.

Commercially available salad dressings are very high in calories; a single tablespoon contains as much as 100 calories. Therefore, to avoid consuming too much salad dressing, you can add lemon juice, tomato juice, or low-fat yogurt to reduce your intake.

Homemade kimchi is the most reassuring.

Commercially available pickled vegetables often contain excessive amounts of salt, sugar, and other additives. Instead, you can make your own delicious and low-calorie pickles using fresh vegetables (such as cabbage, bok choy, radish, etc.), first salting them to soften them, then squeezing them dry and adding an appropriate amount of salt and a little sugar.

Skim off the oil floating on the broth.

When simmering chicken soup, beef soup, or pork rib soup, be sure to skim off the oil floating on the surface to reduce the chance of ingesting oil. The best way to remove the oil is to let the soup cool down and then refrigerate it. All the oil will solidify on the top layer and can be easily skimmed off.

Fried rice made with hot rice, without eggs.

Usually, people use leftover rice to make fried rice, adding eggs. However, leftover rice easily absorbs oil when fried with eggs, so you have to add more oil to prevent the pan from becoming dry. It's best to use freshly cooked rice instead, and replace eggs with fresh mushrooms such as enoki mushrooms. This not only increases the volume of the fried rice but also reduces oil intake, truly killing two birds with one stone.

Ways to avoid thickening

Thickening sauces increases the calorie content of food, so it should be avoided as much as possible. If it cannot be avoided, the thickened sauce should be avoided altogether. Furthermore, the thickened sauce should not be too thick.

Make good use of microwave ovens and ovens

Fried fish has more calories than pan-fried fish, which in turn has more calories than grilled fish; fried meatballs have more calories than pan-fried meatballs, which in turn have more calories than meatballs cooked in a microwave. Microwaving or baking reduces excess oil and calorie intake, making microwaves and ovens helpful tools for those trying to lose weight.