What nutrients does weight loss need?
In the daily diet, we often consume excessive amounts of refined sugar or starch, especially refined sugar. In addition to providing calories, it contains almost no other nutrients, and its absorption is rapid, which makes it easy for blood sugar to soar in a short time.
Generally speaking, when we take carbohydrates (sugars), the blood sugar will gradually rise, and then the insulin in the body will start to work, let the blood glucose enter the liver, muscles and fat tissue, and promote the synthesis of muscle and fat.
Once we take too much sugar, the body stores it in the form of fat, which accumulates body fat over time.
We all know that the right diet + exercise helps to lose weight. If you want to achieve the effect of slimming health care from health food, how can it be effective?
Through health foods, there are three mechanisms that can enhance the purpose of reducing fat, which is to inhibit sugar absorption, block oil absorption, and help fat breakdown.
Inhibit/delay sugar absorption
White kidney bean
Diet-oriented starchy people, such as rice, noodles, bread, French fries, etc., can choose health food containing ”white kidney bean” formula, its action is to inhibit the decomposition of starch into glucose, reduce body absorption .
USP has conducted experimental tests for this purpose, confirming that every 1000 grams of white kidney beans can inhibit the decomposition of 560 grams of starch, equivalent to 2,250 calories.
The daily intake of white kidney beans should be below 2000 mg, and the single dose should not exceed 500 mg. It is recommended to take it before meals to reduce the side effects of diarrhea, vomiting and venting.
Block fat absorption/synthesis
Those who love fried chicken, stay up all night, and easily ingest too much fat, can choose health food containing ”chlorogenic acid” ingredient, which is a plant polyphenol, which can reduce glucose absorption, lower blood sugar concentration, and inhibit The absorption of fat indirectly promotes the decomposition of triglyceride to help control body weight.
The recommended daily intake is 400 mg (45% chlorogenic acid green coffee extract).
It can form positively charged dietary fiber under the reaction of gastric acid. It can be combined with negatively charged bile acid and excreted from the body, which can reduce the emulsification of fat by bile and reduce the absorption of fat by the human body.
The daily dose is 1500-3000 mg. It is recommended to take three meals before meals. In particular, the shortcoming of chitin is that it is easy to cause constipation. Because of the reduction of oil absorption, the body will lack fat-soluble vitamins, supplement extra fat-soluble vitamins, and remember to add plenty of water.
Garcinia Cambogia can compete with citric acid in the metabolic cycle of the body to reduce the synthesis of fatty acids to achieve the purpose of reducing body fat.
The daily maximum dose is 1500 mg, taken 2-3 times a day, 500 mg each time. It is recommended to take it before meals. Garcinia Cambogia and chitin are also prone to constipation, requiring a large amount of water to be replenished and supplemented with fat-soluble vitamins.
Help with fat breakdown
It can accelerate the oxidation of fatty acids and increase the heat production of white adipose tissue to reduce fat and improve obesity. In addition, it can regulate leptin, which can suppress appetite and increase energy consumption.
The recommended daily intake is 350 mg.
Safflower oil extract
Safflower oil contains conjugated linoleic acid (CLA), a natural oil-soluble fatty acid that helps regulate body fat and increase the proportion of muscle tissue.
The recommended daily intake is 2-3 grams. It is recommended to eat after meals.
As mentioned at the beginning, due to the influence of Western-style diet, the Chinese people are seriously deficient in dietary fiber. According to statistics, the average dietary fiber consumed by the Chinese people is only 13 mg per day, which is inconsistent with the National Health Administration’s recommendation of 20-35 grams per day.
It is recommended to increase the intake of water-soluble dietary fiber, which has the advantage of rapid decomposition and reduced oil absorption.
Correct weight reduction can get twice the result with half the effort
After understanding the ingredients of the above-mentioned slimming health care, it is necessary to remind everyone that it is not only the slimming health care products that can achieve the purpose of weight loss, but with the correct diet and regular exercise, in order to achieve twice the result with half the effort.
Try to take “low glycemic index (low GI)” foods as much as possible to stabilize insulin secretion and reduce fat accumulation. In addition, the total calorie intake must be controlled, but not excessively dependent on dieting, but choose healthy and stable blood sugar.
Maintaining regular exercise is also very important for people who are concerned about weight loss. Moderate muscle strength training and moderate to high intensity exercise can increase the basal metabolic rate, help to consume more calories, and avoid hoarding fat.