● An average of 2-3 kilograms of fat can be lost in one month ● Increase protein ratio and reduce fat intake
● It is suitable for fattening, night-elimination and office workers during the epidemic. Summer is here, and it is the peak season for fattening. Under the raging COVID-19 epidemic, many people stay at home and become fat. Liu Yili, chief of the nutritionist team of the Weight Management Center of Taiwan An Hospital, recommends everyone that the "1410 Diet Weight Reduction Method" that is popular this year can easily and healthily reduce weight. An average of 2 to 3 kilograms of fat on the body is "don't get rid of" 2 to 3 kilograms of fat on the body in one month.
"1410 diet weight reduction method" is a simple version of the "168 diet weight reduction method". Liu Yili said that 168 diet weight reduction (eating within 16 hours of fasting, 8 hours) is too painful. You must be very perseverant in your operation and are suitable for night shifts. 1410 dietary weight loss (14 hours on an empty stomach, 10 hours on an empty stomach) is more humane. The execution time is in line with the common regulations of ordinary office workers and is also suitable for the dietary habits of Taiwanese people. Especially those who become fat during the epidemic, the 1410 dietary weight loss method can be used.
{9 1597 calories per dayLiu Yili designed a "1410 diet reduction eclipse for daily eclipse" for readers. Eat within 10 hours from 9:00 am to 7:00 pm. You can eat three meals and breakfast and afternoon. The total heat of the diet is controlled at 1597 calories per day, mainly to increase protein intake by 22.8% (12-15% of the general human protein intake), but it is necessary to reduce fat intake at less than 30%, and carbohydrate (spicy powder) intake should be controlled below 55%. During the fasting process, it will reduce moisture and burn fat, so it will produce ketones and inhibit appetite, which will make you less tired.
Liu Yili emphasized that the key points of implementing the 1410 dietary dietary weight loss method, "eat the right food at the right time", is very suitable for ordinary office workers, those who are keen to eat and drink, and other three ethnic groups. This can guide the Chinese to return to normal and healthy diet and eliminate the bad habit of eating and eliminating the night. This will not only help you lose weight, but also make your body healthier.
Pick the food Eat more vitamin B"The effect of 1410 weight loss varies from person to person, and the average monthly reduction can be reduced by 2 to 3 kg." Liu Yili pointed out that during the 1410 diet reduction process, we should choose correct food and guide correct food types, and first reduce fat intake, eat more low-fat fish meat and sea For white meat, eat less red meat, mainly lean meat; secondly, eat at least three servings of vegetables a day, preferably a plate of green vegetables, and take enough vitamin B group, which is in line with the concept of Mediterranean diet; water and milk should be supplemented, and it is easy to lose weight and quality. You can drink milk to supplement the ginger and cultivate the habit of drinking water.
Liu Yili reminds that when you lose weight, you must control oil when eating. Do not choose "packed" foods, such as bread, buns, croquettes, etc., eat less chicken wings, chicken claws, internal organs and other foods, and do not recommend eating dry noodles. You can eat yangchun soup noodles and not drink soup. Eat more white meat such as chicken brisket and fish meat. Eat red meat and eat low-fat lean meat such as pig's muscles and beef tendons.
Five key points:
1. Go to bed early
Don't go to bed before 12 o'clock in the evening. If you don't sleep, you will come to the door if you are not sleeping. If you are really tired, you can drink water, herbal tea and other sugar-free drinks.
2. The moisture must be sufficient. The water volume is the weight of "x35㏄ per kilogram", including unheated tea, coffee, soup, soaked water, etc.
3. The heat should be reduced. The protein content of the diet should be increased. The oil and fat heat should be controlled below 30%. Choose low-fat meat.
4. Eat the original food and low-temperature cooking
Eat the fresh original food, adopt low-temperature cooking methods such as steaming, skinning, and boiling, and do not eat processed foods, fried or high-oil foods, such as fried noodles, stir-fried noodles, buns, glutinous rice, etc.
5. Exercise more
5 times a week, each exercise for 30 minutes, and do aerobic exercise and muscle endurance exercise.