ps: Recently, a lot of brothers came to ask, how did Jiuer lose weight so hard.
Jiu'er treats everyone like brothers, so how could she not share her experience
It’s just that sharing experience also takes time to write down, so it’s been delayed until today, and it’s sorted out a little bit.
The following is Jiu'er's experience sharing, I hope it can be helpful to everyone.
But Jiuer is not an expert after all, please bear with me if I am wrong.
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At the beginning, Jiu’er read a lot of information, and found that there are many things to say about weight loss, and most of them are unreliable. If you want to be healthy, you must first strengthen your brain and get rid of those wrong guidance. In this regard, Jiu’er It took a lot of energy.
Since the only thing Jiu'er believes in is science, so I won't mention those unscientific weight loss methods, and go directly to the key points, using as simple a language as possible.
First of all, Jiu'er firmly believes that it is not advisable to lose weight that requires starvation, because hunger will bring mental torture. Besides, from a scientific point of view, the side effects of starvation are extremely terrible, which will cause the body to think that it is in a famine Among them, I seize every opportunity to store fat. Once the weight loss is over, I no longer control my diet and rebound immediately. The result is that I am fatter than before.
Secondly, Jiu'er does not advocate purely relying on exercise to lose weight. Why? Do a simple calculation for everyone, and everyone will understand.
Consuming one kilogram of fat requires 9,000 calories. To put it simply, running at a speed of eight kilometers per hour for 120 kilometers non-stop, which is about as far away as Beijing to Tianjin, can remove one kilogram of fat.
It can be seen that the efficiency of losing weight entirely by exercise is extremely low.
This is not to say that exercise is not required for weight loss, but that exercise is only an auxiliary during weight loss, and the biggest function of exercise is to make a person healthier.
It's like you go to the movies, go to the bathroom by the way, and then find that you have lost half a catty of weight.
Does this prove that watching movies can help you lose weight
Of course not, exercise can make us healthier, and Jiuer also advocates more exercise, but at the same time, everyone must be clear that if you don’t control your diet, unless you can reach the training volume of Phelps or Dwayne Johnson, relying solely on exercise Unable to lose weight.
According to Jiu'er's experience, diet control accounts for eight points, and exercise accounts for at most two points.
Having said so much, let us first look at how obesity comes from.
Because of eating a lot of meat? Because of eating too much oil
wrong!
It is because of eating a lot of carbohydrates, but also eating a lot of fat.
Assuming that a person only eats carbohydrates and does not eat fat, not only will he not gain weight, but he will lose weight.
Assuming that a person only eats braised pork and does not eat carbohydrates, not only will he not gain weight, but he will lose weight.
If you don’t understand, please refer to the documentary produced by BBC. One of the twin brothers ate candy and the other ate meat. After 30 days, not only did they not get fat, they all lost weight.
why
It's very simple, because there are very few such wonderful combinations of carbohydrates and fats in nature, and our ancestors have never seen such a thing.
The human species has been eating meat for three million years, and the history of eating grains is only 7,000 years. As for things like white sugar, it is only a few hundred years.
At this point, everyone should understand that there are two ways to lose weight, one is to control carbohydrates, or to control fat. If you mix the two together, you will gain weight.
Closer to home, Jiu'er recommends the following two ways to lose weight, 1, protein weight loss, 2, ketogenic weight loss.
The protein weight loss effect is about one to two catties per week, depending on the degree of diet control and your own body base.
Let me emphasize here that no matter what weight loss method you use, you must control the intake of fast carbohydrates, that is, all kinds of sugar, honey, snacks, chocolate, potato chips, steamed buns, rice, biscuits, etc., all of which enter the body All foods that quickly turn into sugar in the diet should not be touched.
What
Do you just like to eat rice
Let me tell you, rice is just what you see. When it enters your body, it will turn into sugar in ten minutes. You think you are eating rice, but you are actually pouring spoonfuls of white sugar into your stomach. fill.
What's more frightening is that the increase in sugar intake leads to a rise in blood sugar, and the rise in blood sugar causes rapid accumulation of fat. At this time, if your insulin works normally, it will come out to suppress blood sugar, but before the insulin is done working, you eat another piece Cake, insulin continued to work hard, not long after, the pancreas got tired and went on strike, so diabetes occurred...
There are two main points of protein weight loss. The first is to use egg white as the main food.
Why eat egg whites? It's very simple, this thing is low in calories and still hungry.
Let me give you a simple calculation. An egg is 45 grams, and the egg white accounts for 60%, which is 27 grams. Four egg whites are only 100 calories, and a steamed bun has 220 calories. heat.
In conclusion, one steamed bun is equal to eight egg whites.
Anyone can easily eat a steamed bun with lots of side dishes, but can you really eat eight egg whites at once
Moreover, it takes about four hours for protein to be digested in the stomach. That is to say, after eating egg white, you will not want to eat other things within four hours.
Why egg white and not other proteins
The price/performance ratio is high. Eating shrimps is also good, but shrimps cost tens of yuan a catty, and eggs are only four yuan and five yuan. How do you compare
Egg yolks are wasteful if not eaten. This is indeed a problem, but it can be used to feed those stray cats and dogs. How caring.
You see, the recipe is very clear, with egg white as the staple food and reducing fat intake, you can easily lose weight without being hungry.
To what extent should you reduce your fat intake
This is a technical problem, because low fat will affect endocrine and metabolism, and girls will cause menopause.
Therefore, even if you eat less fat every day, you still have to eat 20 grams. These 20 grams of fat are about 180 calories, which is just right for people who want to lose weight.
Finally, let’s talk about carbohydrates. My experience is that I absolutely don’t eat rice and pasta, but I can drink half a bowl of miscellaneous grain soup for each meal, with egg whites, and some cold dishes without oil.
Why drink multigrain porridge
Because the glycemic index of miscellaneous grains is relatively slow, ground grains are not advisable. When cooking porridge, use whole grains. You can eat mung beans, red beans, etc., but you can only eat half a bowl, not the big bowl in the north. , is a small bowl in the south.
If you want to eat meat, lean meat is fine, but don't fry it, please add some soy sauce and vinegar to eat, don't eat too much.
Weight loss is a science that requires a lot of homework. The most important thing is to learn how to count calories. Mint.com has done a good job in this regard. Buy a kitchen scale and control your calorie intake so that it does not exceed your consumption.
Of course, if you really follow what Jiuer said and replace the staple food with egg white, a person who works or goes to school must eat three kilograms of egg white every day to gain weight, so you only need to control oil, and the rest is up to you. I don't believe that someone can eat three kilograms of egg whites every day.
Let’s talk about fruits. It’s okay to eat two apples, pears, and half a catty of grapes a day.
In fact, it’s a matter of degree after all. Losing weight is a kind of dietary restraint. Don’t be greedy for anything except egg whites.
The last thing is training. Forget about jogging. That thing doesn’t burn too many calories. You need to do strength training, that is, squats, deadlifts, push-ups, etc. If you still have physical strength after strength training, you can go for a jog.
Well, that's all about Jiu'er's experience.
To sum up, egg white is the absolute staple food, strictly control fat, never eat snacks, eat a catty of fruit a day, drink plenty of water, and do strength training three to five times a week, the weight will continue to drop, and due to sufficient protein, the lost Most of it is fat, not muscle.
As for another ketogenic weight loss method, that thing is too cruel.
The vast majority of people rely on carbohydrates for energy. The ketogenic diet directly changes their physique, changing it to fat for energy, eating a lot of fat every day, and relying on consuming body fat to maintain life.
Although ruthless enough, Jiu'er does not recommend a ketogenic diet, because the scientific basis required for ketogenic diet is very high, and many people simply do not understand the principle of ketogenic diet, let alone control the diet according to the almost harsh requirements.
If the ketogenic diet is not well controlled, it will hurt the body. People who don't understand it should not use it.
If you feel that you have strong enough control and scientific foundation, please go to Zhihu and search for ketogenic diet, and do your own research.
Jiu'er does not recommend the ketogenic diet, and will not be responsible for the consequences caused by it.
By the way, there is also drinking water. While taking in a lot of egg whites, please drink about three liters of water every day.
why
Without water, fat cannot be decomposed, and fat decomposition will produce acidic substances, which need to be drained with plenty of water. If you are on a ketogenic diet, Jiuer recommends drinking five liters.
If the above two weight loss methods have poor kidney function, please do not use them!
Remember! Remember!
The mixture of fat and carbohydrates is fat.
The so-called weight loss means either reducing fat intake, or reducing carbohydrate intake, and then exercising.
Remember! Remember!
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