ps: Recently, many brothers have come to ask how Jiu'er lost weight so ruthlessly. Pen @ fun @ pavilion wWw. ｂｉｑUｇE。 ｉｎｆｏ

Jiu'er treats everyone as if he were brothers, how can he not share his experience?

It's just that it takes time to write down the experience, so it has been delayed until today, and it can be regarded as a little tidying up.

The following is Jiu'er's experience sharing, I hope it can be helpful to everyone.

But Jiu'er is not an expert after all, the wrong place, please Haihan.

......

At the beginning, Jiu'er read a lot of information and found that weight loss matter, no matter how you say it, most of them are unreliable, if you want to be healthy, you must first strengthen your brain, and eliminate those wrong guidance, in this regard, Jiu'er has spent a lot of energy.

In view of the fact that the only thing Jiu'er believes in is science, those unscientific weight loss methods will not be mentioned, and go straight to the point, using as simple language as possible.

First of all, Jiu'er firmly believes that all weight loss that requires hunger is not advisable, because hunger will bring mental torture, and besides, scientifically speaking, the side effects of hunger are extremely terrible, which will cause the body to think that it is in a famine, and seize every opportunity to store fat, once the weight loss is over, no longer control the diet, and immediately rebound, and the result is fatter than in the past.

Secondly, Jiu'er does not advocate losing weight purely by exercise, why? Calculate a simple account for everyone, and everyone will understand.

It takes 9,000 calories to consume a kilogram of fat, and to put it simply, it is to run 120 kilometers at a speed of 8 kilometers per hour, about as far as Beijing to Tianjin, to be able to remove a kilogram of fat.

It can be seen that the efficiency of weight loss by exercise alone is extremely low.

This is not to say that you don't need exercise to lose weight, but it means that during weight loss, exercise is only an adjunct, and the biggest function of exercise is to make a person healthier.

It's like if you go to the movies, go to the toilet by the way, and find that you have lost half a pound.

Does this prove that watching movies can you lose weight?

Of course not, exercise can make us healthier, Jiu'er also advocates more exercise, but at the same time, everyone must know that if you don't control your diet, unless you can reach the training amount of Phelps or Dwayne Johnson, you can't lose weight by exercising alone.

According to Jiu'er's experience, diet control accounts for eight points, and exercise accounts for two points at most.

With all that said, let's first look at how obesity comes about.

Because you eat a lot of meat? Because you ate too much oil?

Wrong!

It is because you eat a lot of carbohydrates and a lot of fats at the same time.

Suppose a person only eats carbohydrates and does not eat fat, not only will he not be fat, but he will be thin.

Suppose a person only eats braised pork and does not eat carbs, not only will he not be fat, but he will be thin.

If you don't understand, see the documentary produced by the BBC, where the twin brothers ate sugar and meat, and after 30 days, not only did they not gain weight, but they all lost weight.

Why?

It's very simple, because there are very few strange combinations of carbs and fat in nature, and our ancestors have never seen this thing.

Human beings have been eating meat for three million years, and the history of eating grains is only 7,000 years, and as for things like white sugar, it is only a few hundred years.

Speaking of this, everyone should understand that there are two ways to lose weight, either to control carbs or to control fat, and if you eat the two together, you will be fat.

Getting back to the point, Jiu'er recommends the following two ways to lose weight, 1, protein weight loss, 2, ketogenic weight loss.

The effect of protein diet is about one to two catties per week, which is determined by the degree of dietary control and one's own body base.

Let me emphasize here that no matter what kind of weight loss method you use, you must control the intake of fast carbohydrates, that is, all kinds of sugar, honey, snacks, chocolate, potato chips, steamed buns, rice, baked cakes, etc., all foods that enter the body and quickly turn into sugar, all can not be touched.

What the?

Do you like to eat rice?

Then let me tell you, rice is just what you see, this thing will turn into sugar in ten minutes when it reaches the body, you think you are eating rice, but you are actually filling spoonfuls of white sugar into your stomach.

What's even more terrifying is that the increase in sugar intake leads to an increase in blood sugar, and the increase in blood sugar causes a rapid accumulation of fat, at this time, if your insulin works normally, it will come out to suppress blood sugar, but before the insulin is finished, you eat another piece of cake, and the insulin continues to work hard, and it doesn't take long for the pancreas to lie down and strike, so diabetes occurs...

There are two key points of protein weight loss, the first is to use egg white as the staple food.

Why eat egg white? It's very simple, this thing is low in calories and still hungry.

Let me give you a simple calculation, an egg is 45 grams, egg white accounts for 60 percent, that is, 27 grams, four egg whites are only 100 calories, and a steamed bun has 220 calories.

In conclusion, one steamed bun is equal to eight egg whites.

Anyone can easily eat a steamed bun with many side dishes, but can you really eat eight egg whites at once?

Moreover, it takes about four hours for the protein to be digested in the stomach, which means that you won't want to eat anything else within four hours after eating egg white.

Why egg whites and not other proteins?

It's cost-effective, and it's good to eat shrimp, but shrimp is dozens of dollars a catty, and eggs are only four or five, how can it be compared?

It's a waste not to eat egg yolks, which is indeed a problem, but it can be used to feed those stray cats and dogs, how loving.

You see, the recipe is already clear, egg white as a staple food, reduce the intake of fat, you can easily lose weight without starving.

How far should we reduce our fat intake?

This is a technical problem, because low fat will affect the endocrine and metabolism, and girls will cause menopause.

Therefore, even if you eat less fat every day, you must eat 20 grams, which is about 180 calories, which is just right for people who want to lose weight.

Finally, talking about carbs, my experience is that rice and pasta are absolutely not eaten, but you can drink half a bowl of multigrain soup at each meal, with egg white, plus some cold dishes without oil.

Why drink multigrain porridge?

Because the glycemic index of miscellaneous grains is relatively slow, ground grains are not advisable, and whole grains should be used when cooking porridge, what mung beans, red beans, etc., can be eaten, but only half a bowl can be eaten, not a big bowl in the north, but a small bowl in the south.

If you want to eat meat, lean meat is fine, but don't fry it, please put some soy sauce and vinegar to eat it, don't eat too much.

Weight loss is a science, you need to do a lot of homework, the most important thing is to learn to count calories, mint net does a good job in this regard, and then buy a kitchen scale, control your calorie intake is not greater than the consumption.

Of course, if everyone really replaces the staple food with egg white as Jiu'er said, a person who works or goes to school will eat three kilograms of egg white every day to gain weight, so you only need to control the oil, and the rest is casual, I don't believe that anyone can eat three kilograms of egg white every day.

Let's talk about fruits, it's okay to eat two apples, pears, and half a catty of grapes every day.

Actually, it's still a matter of degree, weight loss is a kind of dietary moderation, except for all-you-can-eat eggs, don't be greedy for anything.

The last is training, forget about jogging, that thing doesn't burn too many calories, you have to do strength training, that is, squats, deadlifts, push-ups, etc., if you still have physical fitness after strength training, you can go jogging again.

Well, that's all for Jiu'er's experience.

To sum up, egg white is the absolute staple food, strict control of fat, never eat snacks, a pound of fruit a day, drink a lot of water, strength training three to five times a week, the weight will continue to drop, and because of the sufficient protein, the vast majority of the loss is fat, and will not lose muscle.

As for the other ketogenic diet, it's too ruthless.

The vast majority of people rely on carbohydrates for energy, and the ketogenic diet directly changes the physique, changing it to fat for energy, gnawing a lot of fat every day, and maintaining life by consuming body fat.

Although ruthless enough, Jiu'er does not recommend the ketogenic diet, because the scientific foundation required for ketogenic is very high, and many people can't understand the principle of ketogenic at all, let alone control the diet according to almost harsh requirements.

If the ketogenic diet is not well controlled, it will hurt the body, so people who don't understand it should never use it.

If you feel that you have enough control and scientific foundation, please go to Zhihu to search for the ketogenic diet and do your own research.

Jiu'er does not recommend the ketogenic diet, and is not responsible for the consequences caused by this.

By the way, there is also drinking water, and while consuming a lot of egg white, please consume about three liters of water every day.

Why?

Fat cannot be decomposed without water, and fat decomposition will produce acidic substances, you need to use a lot of water to excrete the acidic substances, if it is a ketogenic diet, Jiu'er recommends drinking five liters.

The above two weight loss methods, if the kidney function is not good, please do not use it!

Remember! Remember!

When fat is mixed with carbohydrates, it is fat.

The so-called weight loss is either to reduce fat intake, or to reduce carbohydrate intake, and then, exercise together.

Remember! Remember! (To be continued.) )