This is an automatically translated article.
Weight loss diets often pay attention to adding lots of calcium, soy and fiber. Weight loss foods are quite diverse, but not everyone combines them in the most scientific way. So what to eat to lose weight effectively but still ensure health?
1.Calcium supplements What weight loss people eat is one of the issues studied quite a lot around the world. A study on body development has shown a link between calcium intake and weight control in the long run. This is a really remarkable result when studying this mineral.
According to a study in the American Journal of Nutrition, women with a high ratio of calcium absorption to total daily calorie intake lost more weight and excess fat over the course of two years, although Their exercise regimen is the same.
The recommended calcium intake for young women is 1,200-1,500 mg per day, but research shows the average calcium intake for women is less than 800 mg per day.
Calcium seems to have a specific inhibitory effect on a chemical in the vitamin D group. It is this chemical that promotes fat formation and slows down fat metabolism. Therefore, through calcium inhibiting the effect of this chemical, it will help the body reduce fat storage and increase metabolism. In fact, animal studies have shown that adequate calcium intake can increase body temperature. At that time, the fat will be burned more to keep the body warm. However, this finding has yet to be studied and confirmed in humans.
The list of ideal weight loss foods should be supplemented with 3 servings of low-fat dairy products per day, this diet will provide the body with the recommended amount of calcium, helping to inhibit the chemical production fat . Although a diet full of groups of substances will bring many different benefits, prioritizing calcium supplements will bring the best effects in weight loss. In addition, the majority of body weight loss comes from the mid-section, where fat accumulation increases the risk of cardiovascular diseases.
Researchers have not yet determined for sure how calcium changes body fat, but the results of studies on this issue are relatively similar. People who consume a lot of milk and dairy products seem to convert the calories they receive into muscle mass rather than storing fat.
Here are the recommended adult calcium levels per day:
Ages 9 to 18: 1,300 mg; Age 19 to 50: 1,000 mg; Age 51 and older: 1,200 mg. Supplementing with the recommended amount of calcium is great. However, calcium supplements are very diverse and have many different forms of calcium such as calcium carbonate, calcium citrate... and is there any difference between them?
Bổ sung canxi từ các thực phẩm giúp giảm cân hiệu quả
Researchers have solved this problem: it doesn't matter whether to choose calcium carbonate or citrate, it is important to supplement vitamin D with calcium-containing weight loss foods at the same time. This combination is the most important condition for maximizing the effects of calcium.
MORE: What should you not eat when you want to lose weight?
2. Soy Another interesting question about the benefits of calcium has to do with studies on soy protein and isoflavones. An article in the American Journal of Clinical Nutrition in December 2002 found that components in soy have many of the same properties as calcium. More research on soy's potential weight loss properties is underway, but it may be too early to say that soy is an effective weight loss food.
MORE: Foods that should be included in a low fat diet to lose weight
3. Water Our bodies need water to metabolize stored fat, so people who need to lose weight should drink a lot of water. In addition, the amount of water in the food also plays an important role in weight management.
Clare Hassler, MD, Director of the Health Supplements Program at the University of Illinois, says: “Drinking water before or with meals has not been shown to have much of an effect on reducing calorie intake. However, when people eat foods with a high water content, they feel full for longer and consume fewer calories. This effect is independent of the fiber content of the food.”
Most fruits and vegetables are 80-90% water.Some protein-rich foods also contain a lot of water, for example: Eggs and fish are almost 70% water. Also, soups will provide a feeling of fullness that lasts much longer than dry and high-calorie dishes.
MORE: 14 healthy breakfast foods to help weight loss
4. Fiber Hassler also said: "Most Americans only get about 10-12 grams of fiber a day and that's too little. 30-35 grams of fiber for adults".
Hassler says that low fiber intake can contribute to a host of chronic health problems and diseases, including some cancers. In terms of weight control, people who eat too little fiber will lose weight much less effectively.
Fiber provides a large amount of nutrition, giving us a physiological feeling of "fullness". Fiber can replace high-calorie, fatty foods in your daily diet.
Một số loại thực phẩm giảm cân từ chất xơ
So what exactly is fiber? Fiber is a product of plant origin that is difficult to digest when entering the body. Since the body cannot digest fiber, it provides no calories. Fruits and vegetables are the best sources of fiber. High-fiber foods can be an important part of a weight loss and weight control plan.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: webmd.com
