Is it harmful to lose weight by eating light food? How long does it take to lose weight by eating light food?

Light food for weight loss is also a popular weight loss method nowadays. So will eating too much of this light food for weight loss be harmful to the body? How long does it take to lose weight by eating light food?

Losing weight is a gradual process. It is normal to lose about 4 to 6 pounds a month. If you lose weight too quickly due to excessive dieting, it may cause metabolic disorders, which is not good for human health.

It takes about a month for a light diet to achieve the effect of weight loss, and the specific time varies from person to person. Because some people may have a lot of exercise and consume a lot of energy, plus diet control, they may be able to achieve the effect of weight loss in a month, but some people do not like to exercise and only choose light diet to lose weight, so the effect of weight loss will be worse. During the weight loss period, while controlling diet, you should also increase aerobic exercise.

1. Staple Food

The staple food ingredients of light meals are mainly whole grains. Whole grains are rich in fiber, which helps promote gastrointestinal motility and aid digestion. They stay in the stomach for a long time and give people a feeling of fullness. Oats and sorghum, which we often hear about, are very common ingredients for light meals. In addition, there is quinoa, which has become a must-have ingredient for light meals.

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Quinoa is native to America. Its uniqueness lies in the fact that as a plant, quinoa actually contains complete proteins that are only found in animal ingredients, as well as a variety of amino acids that cannot be synthesized by the human body. The cellulose content is also amazing. It is a natural healthy food and has almost become a must-have ingredient for light meals. Quinoa is easy to cook and tastes good, and can be paired with any ingredient. It can be cooked into porridge alone, mixed with other crops, cooked into porridge, made into quinoa fruit salad, cooked into soup with other ingredients, or made into quinoa tea, etc.

oat

Oats are not easy to peel, so they are called skinned oats. They are a low-sugar, high-nutrition grain that is very common in light meals. Oats are rich in nutrients, but not easy to digest. Therefore, when eating oatmeal foods, you should follow the principle of "small amounts and frequent consumption". The daily consumption should be 40 grams, and even less for children or the elderly. Common oatmeal light meals include: oatmeal porridge, milk-flavored egg custard, etc.

2. Vegetables

Vegetables are definitely the mainstay of light meals, but not all vegetables are the first choice for light meals. For example, potatoes are delicious, but they contain carbohydrates, so they are generally not the first choice for light meals. Leafy vegetables that are rich in water, fiber and vitamins are more popular.

3. Meat

Light food does not reject meat, but the requirements for meat are relatively high. Most of them are "white meat" such as "beef", "chicken", fish and shrimp, and meat with low fat content is the most suitable.

4. Fruit

avocado

Avocado is rich in protein, helps reduce fat and increase muscle, and is good for beauty and anti-aging. It is a tailor-made ingredient for light meals. Avocado has a mild taste, is smooth and slightly greasy, and has a nutty and milky aftertaste. It can be used as a side dish for seafood or a delicious soup. Cut the fruit in half, take out the seeds, and mix the flesh with salt, curry, pepper and other seasonings to make an authentic cold dish or salad.

Fig

Figs are rich in nutrients, contain a variety of amino acids and have good therapeutic effects. They are delicious and have many benefits, which is a blessing for light food lovers. Figs can be added to salads, made into health-preserving soups, or made into fig jam. No matter how they are prepared, they are delicious and healthy.

5. Condiments

olive oil

If you want to add a little "oil and water" to your light meals, olive oil is the best choice. Olive oil is mainly composed of unsaturated fatty acids, which are good for heart health. In addition, there are some polyphenols in olive oil, which have a certain antioxidant effect.

Honey

Honey is the first choice for energy-light life. It has high heat energy, can resist bacteria and inflammation, nourish the lungs and intestines, and improve sleep. It has both a strong floral aroma and a pure sweet taste. Although it is very sweet, it is not like sugar. If you take too much, it will cause excess fat and obesity. The fructose in honey can be directly absorbed by the human body.

Strong-flavored foods

Herbs, olives, pickles, dried cranberries, dried blueberries, cheese.

Strong flavored sauce

Vinaigrette, yogurt, lemon juice.

6. Others

Eggs

Eggs contain amino acids that the human body needs. The protein in whole eggs can be almost completely absorbed and utilized by the human body. In addition, eggs are delicious and easy to cook, making them the best source of protein in daily life. Eating an egg every morning can not only ensure energy for the day, but also give you a strong sense of fullness.

Beans

The protein contained in beans is the best plant protein. There are many varieties of beans, such as soybeans, broad beans, mung beans, peas, cowpeas, etc. They can be used as the main ingredients of dishes or as raw materials for seasonings. In traditional health preservation, there is a saying that "grains are good for nourishment, but beans are not good". Many modern nutritionists also believe that replacing a certain amount of meat and other animal foods with bean foods is the best way to solve the problem of overnutrition in cities.

Dieting or even fasting, especially during menstruation, will affect the normal menstruation. The early or late menarche is mainly affected by genetic factors, but it is also affected by nutritional factors and weight. Therefore, if a little girl is malnourished due to picky eating or intermittent fasting, it is likely to affect the normal menstruation. In addition, intermittent fasting during menstruation for young and middle-aged women will cause less menstrual volume, lighter color, low body immunity, susceptibility to external evil, and even cause menstrual disorders. Therefore, it is best not to diet or fast during menstruation.