Salad every day on a diet! Skipping rice is a given! For those who say, isn't that meal spicy?
If you reach for a snack when you're hungry, or if you think it's just for today, you'll eat a lot of what you like, such eating habits may adversely affect your health.
Therefore, this time, I will explain about foods that are good for dieting, which are not easy to gain weight even though they are full.
We will introduce recommended ingredients in ranking, so please keep in touch with us until the end.
Can you lose weight by eating? Are there magical foods?
Unfortunately, there is no dream food that you can eat to lose weight.
There are nutrients that support diets, but they are just support.
In order to succeed in dieting, it is important to maintain an appropriate amount of food and continue moderate exercise so that the calorie consumption is greater than the calorie intake.
[Must-see for those on a diet] Characteristics of recommended foods
So, I will tell you four points about what kind of food is good for those who are trying to diet.
Point 1: High Protein & Low Fat
Point 1: High Protein & Low Fat
Protein is an essential nutrient for building our bodies, and is the building block of muscles, hair, and blood.
It can be said that increasing muscle is very effective when dieting. This is because the more muscle you have, the higher your basal metabolic rate and the more calories you burn, making it easier to lose weight.
In addition, it helps to prevent "rebound", which is when you lose weight and gain weight again, so protein is a nutrient that you want to actively consume for the purpose of increasing muscle.
However, even if the protein is high, the calorie count will go up if the fat is high at the same time.
For example, chicken thighs contain more fat than breast meat.
In your diet, try to choose foods that are rich in protein and low in fat.
Point 2: Low GI
“Low GI” is a term that has become popular recently, but it is a guideline that can be used to control blood sugar levels. GI stands for “glycemic index,” and the lower the value, the slower the rise in blood sugar.
When blood sugar levels rise, a hormone called insulin is secreted, which lowers blood sugar levels by using sugar as energy or storing it in the muscles and liver. However, when the muscles and liver are full and the sugar has no place to go, it turns into neutral fat and is stored in the body.
By choosing low GI foods, you can slow down the rise in blood sugar levels, which can suppress the secretion of insulin and prevent the accumulation of triglycerides.
Foods with a GI value of 55 or less are considered low GI.
Point 3: Full stomach
Low-calorie foods that make you hungry quickly can lead to hunger and frustration, leading to snacks and high-calorie foods.
Of course, the calorie is modest, but the goodness of filling is also a point to choose good food for dieting.
Point 4: Easy to arrange
No matter how good your diet is, you may get tired of eating the same menu every day, and it may be painful to continue.
If you can easily arrange delicious food, it seems that you can overcome the difficulty of dietary restrictions.
BEST 3 foods that are good for dieting
As a condition of good food for diet
① High protein & low fat
②Low GI
③ I'm full
④ Easy to arrange
Based on the above four points, we will introduce ingredients that meet these conditions in a ranking.
One thing to keep in mind is that eating only the ingredients we introduce will not help you lose weight. Making good use of foods that are good for dieting in your daily diet, eating well-balanced meals, and exercising moderately are the shortcuts to successful dieting.
Let's go!
1st Place: Chicken fillet
Among the foods introduced this time, chicken fillet is overwhelmingly low in fat and rich in protein, and is a strong ally for dieting.
Boiled chicken breast can be used in salads or as an ingredient in soups, so it can be arranged in a wider range of ways.
2nd Place: Tofu
Many people incorporate tofu into their meals at least once during their diet. Although it is low in calories, it is filling and can be eaten as is or cooked.
In addition, soybeans, which are the raw materials of tofu, contain soy isoflavones. Soy isoflavones are famous for their effects similar to female hormones, but recent research has shown that soy isoflavones can be expected to prevent obesity.
In addition, tofu is rich in magnesium, which can be expected to eliminate swelling, so tofu is recommended for women who want to lose weight beautifully.
3rd Place Egg
Eggs are often placed on the dinner table as an "honors student in terms of price", but they are not only good for their price, but also have excellent nutritional balance and are suitable for dieting.
In addition, eggs are rich in vitamins and minerals, and are said to be a "complete nutritional food" because they contain all the necessary nutrients.
However, it lacks dietary fiber and some vitamins, so if you want to include eggs in your diet, you should combine them with foods that contain these nutrients.
I told you about foods that are good for dieting, but is it okay to eat at any time?
The answer is "No".
Recently, the concept of chrononutrition has become popular, and it has become clear that even the same food has different effects on the body depending on when it is eaten.
Of the three meals a day, there is a report that when you eat a lot in the morning and a lot in the evening, you are more likely to gain fat at night.
In other words, it can be said that the timing of eating breakfast is the time when it is difficult to gain weight.
summary
Tips for choosing good food for your diet
① High protein & low fat
② Low GI
③ I'm full
④ Easy to arrange
It was The ranking of ingredients that meet these conditions is as follows.
1st Place: Chicken fillet
2nd Place: Tofu
3rd Place Egg
Also, eating late at night tends to make you fat, so if you have a late dinner, it's best to have a light menu that uses top-ranked ingredients.
We hope that you can choose the ingredients that suit you by referring to the points of foods that are good for dieting that we introduced this time.
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