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想要減肥嗎?不要吃這四種食物!!!

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奪標 發表於 2012-10-7 03:23 | 顯示全部樓層 |閱讀模式
想要減肥嗎?不要吃這四種食物!!!

littlefreak


雖然體力鍛煉有許多被證實的好處,新的研究表明,正確的飲食是減肥成功的基礎。例如,如果你一周內減少500卡里路的日攝取熱量,你消耗的卡里路比你攝入的卡里路多,這樣你將在一周內消耗3500卡路里的熱量,然後你就能減掉一磅肉。另一方面,如果你的目標是在一個星期內,單單通過鍛煉來減掉相同的重量,那麼你必須以每小時2英里的速度步行約3.5小時。因此,說注重飲食比運動鍛煉減肥效果更顯著,是有道理。

正確的飲食對不同的人有不同的含義。美國農業部食品指南指出:總體來說,這意味著健康飲食,平衡膳食。「更確切的說,正確的飲食意味著讓諸如蔬菜、水果、蛋白質這樣真實、自然的食物,以及複雜的碳水化合物,成為你每天的攝入食物。



當你想要減肥時千萬不要吃的四種食物。
在這期間,你應該避免那些只有無用熱量沒有營養價值的食物。有很多這種類型的食物—— 我們列舉了以下最為嚴重的幾種。



1.碳酸飲料

據說碳酸飲料是無用熱量的主要來源。它除了糖什麼都不能提供給你,並且沒有任何營養價值。總之,它使你的身體吸收大量的熱量而非營養物質。如果你經常喝碳酸飲料,你會很容易發胖。例如,一罐330毫升的可樂中含有大約160卡路里的熱量。這意味著,如果你每天喝一罐可樂,一個月後你將會有4800卡里路的多餘熱量或1.4磅脂肪,一年後你將會有57,600卡里路的多餘熱量或16.8磅脂肪。



2.酒水

如果你想快速減肥,你需要遠離所有的酒。正如汽水一樣,酒也只包含無用熱量,是沒有營養價值的。它不以任何方式滿足你的胃口,或給你飽脹的感覺,所以它不會讓你少吃東西,反而仍使你的飲食增加了相當多的熱量。他們也有放鬆你決心減肥,讓大吃大喝的傾向。最後,酒作為一種鎮靜劑,會減慢你的新陳代謝。喝一罐啤酒,就相當於攝入了三個蘋果的熱量。



3.反式脂肪

據說反式脂肪是最糟糕的一種脂肪,它存在於許多油炸和加工食品中。研究表明,如果一個人,8%的消耗熱量都來自反式脂肪,八年內,他的體重一定會增長7.2%。反式脂肪不僅引發體重增加,也會導致身體其他部位的脂肪移動並堆積到腹部。避免反式脂肪,最好的辦法就是遠離加工食品。購買食品時,檢查標籤或成分表,看其是否標有諸如部分氫化,氫化和富含硬脂酸的字樣。



4.精製穀物

基本上,精製穀物包括白麵粉,白麵包,白米飯,白麵條和它們的衍生物。這些都是營養學家常常標註為「不好的碳水化合物」的食物。這樣稱標註它們是因為,它們大多會造成人的體重增加,並且與許多退化性疾病有關聯。精製穀物因為加工而失去了它們的纖維和營養成分,只留下糖,澱粉和濃縮的味道。澱粉和糖容易轉化為脂肪儲存在人體內,因此,如果在減肥期間,你不想飲食中完全沒有穀物,那麼就只吃五穀雜糧或全麥產品吧。

  Although physical activity has many proven benefits, new studies reveal that eating right is the foundation for successful weight loss. For instance, if you reduce your daily calorie intake by 500 than you expend you are going to create a calorie deficit of 3,500 calories in a week which will lead you to lose one pound. On the other hand, if you aim to lose the same amount of weight in a weeks time through exercise alone, you have to walk everyday for about 3.5 hours at a speed of 2 mph. Hence, it is justifiable to say that watching what you eat is a lot more effective than working out if you aim to lose weight.



Eating right could mean different things to different people. But generally, it means eating healthy, balanced meals as suggested by the USDA Food Guide. More specifically, eating right means letting real, natural foods such as vegetables, fruits, and proteins as well as complex carbohydrates make up most of your daily food intake.





The 4 worst foods when you』re trying to lose weight


All the while, you should be avoiding foods that offer empty calories or no nutritional value. There are a lot of these types of food out there — but here are some of the worst.





1. Soda


Soda is said to be the leading source of empty calories. It is filled with nothing but sugar and offers absolutely no nutritional value. In short, it fills your body with a great deal of calories but zero nutrition. If you drink soda on a regular basis, you will be susceptible to gaining weight. See for instance, a can or 330 ml of Coke contains around 160 calories. This means that if you drink one can of Coke every single day, you will end up with 4800 extra calories or 1.4lbs at the end of a month and 57,600 extra calories or 16.8lbs in a year.





2. Alcohol


If you want to lose weight fast, you need to stay away from all the booze. Like soda, alcohol also contains only empty calories and has no nutritional value. It does not in any way satisfy your appetite or give you the feeling of fullness, so it does not keep you from eating less food but still adds a sizable amount of calories to your diet. They also have this tendency of loosening up your resolve to lose weight and make you eat without thinking. And lastly, being a depressant, alcohol slows down your metabolism. Drinking a can of beer is like gulping down the same amount of calories you get when you eat 3 whole apples.





3. Trans Fat


Trans fat, which is found in many fried and processed foods, is said to be the worst form of fat. Studies reveal that a person whose calorie consumption is composed of 8% calories from trans fat is bound to gain 7.2 percent increase in body weight in 8 years time. Trans fat does not only trigger weight gain but also cause fat from other regions of the body to be transferred and stored to the abdominal region. The best way to avoid trans fat is to keep away from processed food. When buying products, check the label or ingredient list for words like partially hydrogenated, hydrogenated, high stearate, and stearic rich.





4. Refined Grains


Basically, refined grains include white flour, white bread, white rice, white pasta and their derivatives. These are what nutritionists often label as 「bad carbohydrates.」 They are termed as such because they are mostly responsible for many people』s weight gain and are also associated with many degenerative diseases. Refined grains are stripped of their fiber and nutritional contents as they are processed, leaving only sugar, starch and an enriched taste. Starch and sugar tend to get converted to fat and stored in the body; hence, making people fat. If you want to lose weight without totally eliminating grains from your diet, go for whole grains or whole grain products.
champain
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