The following article is shared by Dr. DS Pham Duc Hung (intern at Harvard University, USA; PhD graduate from Leuven University, Belgium; currently working at Cincinnati Hospital, Ohio, USA) on how to eat and foods to help lose weight healthy. These are the knowledge drawn by Dr. Hung after consulting many research documents and his own experience. Within 4 months (from February 2022 to June 2022), by applying this method, the author lost 9kg of weight and 8% body fat percentage.
Overweight and obesity have become a concern not only in the US but also in Vietnam. According to the Vietnam National Institute of Nutrition, over the past 10 years, the number of adolescents who become obese has doubled, from 8.5% (in 2010) to 16% (in 2020). In particular, in big cities, the overweight rate is already at 26%.
Most modern diseases such as diabetes, obesity, heart attack, stroke… are largely due to living habits, but eating and drinking leads to uncontrolled weight gain mainly, thereby storing fat. High blood fat will easily lead to vascular inflammation, blood clot formation, embolism, if thrombosis/embolism in the coronary artery, it will lead to myocardial infarction. Therefore, just eating right to control weight can help us live longer and reduce disease many times over.
Dr. Pham Duc Hung currently works at Children’s Hospital Cincinnati, Ohio, USA. Photo: NVCC.
The basic rule for weight control is very simple: Humans will gain weight if the amount of calories (energy) we eat exceeds the amount of energy the body needs to burn (live) each day.
Example: Calorie requirements for an average adult male and female are 2,500 and 2,000 (rough estimates do not take into account differences in age, athletic activity levels, metabolism, etc.).
A cup of milk tea has about 324 calories, if you add toppings such as jelly, pearl, pudding, cheese … it can easily go up to 800-1,000 calories. One pizza contains almost 800 calories. 100g of French fries has approximately 200 calories. A 330ml can of beer has 143 calories. 100g of cake has 96 calories. 100g of roast pork has 250 calories.
If we drink a cup of milk tea for dinner, eat a pizza and add a glass of coke, that means we have consumed 1,600 – 2,000 calories.
In a drinking party, a man can drink 1/2 barrel of beer (12 cans), eat half a kilo of roast pork and at least half a kilo of banh cuon (not counting other nibbles), that’s already consumed: 12×143 + 5x(250+96) = 3446 calories. So you will gain weight.
Everyone knows that it is necessary to eat less calories and combine regular exercise to lose weight, but sometimes, because we are busy with work and study, we cannot do it. If you have just come home from school or work, tired and hungry, seeing food in front of you, will you fill your stomach first or struggle to lose/keep weight? Many people wish that they could eat their fill without giving out generals. The good news is, this is not impossible. In fact, there are certain foods that the more you eat, the more likely they are to help you lose weight:
1. Protein (protein)
Protein is a general term for a large group of nutrients (which together with fats and starches form a group of substances called macronutrients) found in many foods. Why does eating more protein help lose weight? There are 2 main reasons:
Eating protein helps the body create hormones that make you feel full, so we will automatically feel full and stop eating more.
Eating foods high in protein helps you feel full faster. (Illustration)
Protein is the food with the highest “thermic effect”. “Thermic effect” is the amount of energy the body needs to expend to consume food. Specifically: To consume 100 calories of protein, the body needs to work out 30 calories. With dough, this amount of effort is 10 calories, and with fat, this amount of effort is only 0 calories.
Let’s take a simple example to make it easier for you to understand: Suppose A weighs 100kg, with the amount of energy needed to eat daily to maintain weight is 3,000 calories. Now divide into 2 diets:
– Diet 1: A eats 250g of protein per day (recommended amount for people who practice sports).
– Diet 2: A eats 80g of protein per day (recommended amount for those who do not exercise).
The protein difference between A1-A2 = 170g protein/day, equivalent to 170×4 = 680 calories/day from protein. The thermic effect is 680×30% = 204 calories/day, which is 204×7 = 1428 calories/week or 11,424 calories for 8 weeks. According to estimates: 0.5kg of fat is equivalent to 3,800 calories. After 8 weeks of using diet 1, friend A will burn 11424×0.5/3800 = 1.5 kg of fat.
Just by eating a lot of protein, we have lost nearly 1.5kg of fat in less than 2 months. However, everyone should exercise in moderation, especially when you are eating reduced calories and high in protein. You can do gentle exercises like brisk walking. You will be surprised to know that walking 10,000 – 15,000 steps a day helps to lose weight extremely fast.
Some protein-rich foods such as chicken, egg whites, seafood, beans, avocados, etc.
2. Green leafy vegetables
Green vegetables are rich in vitamins, minerals and fiber, beneficial for people who want to lose weight. (Illustration)
Not only has a large capacity, low calories, many vitamins and minerals to help us feel full quickly, green leafy vegetables also have a great ingredient, fiber, with many benefits:
– Fiber acts as a network, helping to prevent the speed of sugar from the intestines being absorbed into the blood, blood sugar levels will rise slowly and for a long time, helping us not to feel hungry quickly. Without fiber, when eating starch, blood sugar levels rise suddenly, causing the pancreas to secrete more insulin. In the long run, this is one of the causes of diabetes.
– A lot of fiber in vegetables is not absorbed into the blood, will drift along the digestive tract, dragging waste and water, making it easier for us to expel waste. That’s why people who eat a lot of vegetables have “lighter skin, beautiful figure”.
Thus, green vegetables both help you reduce your appetite and help eliminate waste quickly.
3. Water
Whether you want to gain weight, lose weight or maintain weight, drinking enough water is very important because water is a necessary solvent for metabolic processes in the body. The amount of water needed is 1.5 – 2.5 liters per day, depending on weight. We often drink less water than we think. One suggestion to not forget to drink enough water is to bring a water bottle with you to school or work, fill it up and aim for the day to drink it all.
Note: when we are losing weight, we are eating in a calorie deficit, so the body easily lacks the necessary micronutrients and vitamins. The advice is to diversify the diet, including fruits, vegetables, leafy vegetables, seeds … should supplement vitamins such as A, D, E and K.
at Blogtuan.info – Source: Eva.vn – Read the original article here
