Experts point out that protein, carbohydrates, and fats are all equally important for health and none can be omitted. The key lies in clever combinations: combining foods rich in fats with legumes and vegetables, and avoiding eating them with carbohydrate-rich foods such as rice, noodles, and potatoes. This approach can increase nutrient intake and also aid in weight loss.
Choosing the right fats:
Nutritionists have categorized fats into three types: the first type significantly increases cholesterol levels in the body, including fats from various meats and their products, butter, and cheese; the second type has minimal impact on cholesterol levels, such as chicken, egg, and crustacean fats; and the third type lowers cholesterol, such as olive oil, corn oil, and soybean oil. The latter two types are the best choices.
Try eating it cold:
Hot food increases the body's heat energy, while cold food needs to be heated before it can enter the digestion process, thus consuming some of its heat energy.
Chew slowly and thoroughly:
Chewing burns calories. When eating the same type or even the same amount of food, chewing slowly and thoroughly is more beneficial for maintaining a healthy weight than wolfing it down. Studies have shown that restricting the eating speed of obese individuals for 19 weeks resulted in weight loss of 4000 grams for men and 4500 grams for women.
Eat more and move more:
Studies have shown that there is little difference between obese and lean people at night, with roughly the same amount of energy expenditure. The key difference lies in the daytime: obese people are less active, and their internal bodily functions tend to slow down, causing energy to accumulate and be stored as fat.
Eat smaller, more frequent meals:
Dividing the same food into five or more meals doesn't compromise nutrient intake compared to three meals a day, but it produces significantly less energy. This is because smaller portions at each meal lower blood insulin levels, thereby increasing the burning of fatty acids.
Adequate intake of micronutrients:
In recent years, scientists have discovered that obesity is related to a deficiency in certain trace elements, such as vitamins B1, B6, and niacin, which act as catalysts for fat breakdown. Minerals such as calcium, iron, and zinc are also essential for energy conversion in the body. They are mainly found in whole grains, wild vegetables, green leafy vegetables, and fruits; therefore, a diverse diet is essential, adhering to the principle of a balanced mix of meat and vegetables, and a combination of refined and whole grains.
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