Can I drink milk to lose weight? How can I lose weight nutritionally?

Everyone must have thought about losing weight in life, but do you know how to lose weight? Today, let's learn about it together. Can you drink milk to lose weight? And how to lose weight nutritionally? Let's learn together with the editor.

You can drink milk when dieting, but it is best to drink skim milk. Although milk contains protein that the human body needs, it also contains a lot of fat. If you drink too much, it will affect the weight loss effect. But skim milk is okay, because during the weight loss period, you eat less, so the body not only needs to supplement vitamins, but also needs to supplement a certain amount of energy. Skim milk is a good choice, which can supplement the nutrients needed by the human body and will not affect the weight loss effect.

1. Supplement sufficient dietary fiber

Dietary fiber can expand with water in the stomach and intestines, forming a large area, which makes people feel full and reduces the amount of food they eat, which is very helpful for weight control. In addition, dietary fiber can also help our digestion and metabolism and help the body excrete waste.

2. Eat small, frequent meals

When we are used to three meals a day, the body also forms a regular pattern. We might as well try multiple meals a day, eat less each time, reduce satiety, and still have a normal supply of the body. It can also maintain the continuous consumption of the body. In addition, we can also use coarse grains to replace snacks, such as eating some potatoes, barley, oatmeal, etc. Try to eat less of some foods that will ruin your weight loss plan. Only by controlling your mouth can you achieve the goal of weight loss.

The calories in milk are not too high. Generally, drinking about 200 ml of milk in the morning has a total calorie content of about 100 calories. As long as you have normal activities, it will not cause fat accumulation. For people who need to control their fat intake, they can choose to drink skim milk, which can meet the calcium supplement requirements without worrying about excessive fat intake.

According to the book "Calorie and Protein Intake" published by the World Health Organization, a healthy adult woman needs to consume 1800 to 1900 calories per day, while a man needs 1980 to 2340 calories. Among them, protein intake should be 10% to 15% of the daily calorie requirement of the human body; carbohydrate intake should be no less than 55% of the daily calorie requirement of the human body; and fat intake should not exceed 30% of the daily calorie requirement.