Epidemic prevention, life is stressful, depression and weight gain, what can I eat to help? Nutritionists decipher the real benefits of "sugar reduction" and "168 fasting"
What foods can help if you are prone to depression and have unstable moods?
Taiwan and abroad As the epidemic continues, the pressure of epidemic prevention life is high, which can easily cause anxiety, worry and other emotional problems. Many people express their mood by eating sweets, but be aware that excessive intake of sweets not only causes physical burden, but also easily leads to weight gain and increases the chance of obesity. Sunny nutritionist reminds that to combat depression and anxiety, you can start with a balanced diet and intake of nutrients that help stabilize mood.
Sunny nutritionist interviewed pointed out that many nutrients in the diet are related to mood stabilization. For example, fish oil contains omega3 fatty acids including DHA and EPA, which are helpful for mood stability. Taiwanese people generally suffer from insufficient calcium intake, and calcium has the function of stabilizing mood. It is recommended to consume milk, dried fish, black sesame seeds, and dark green vegetables to supplement calcium intake.
In addition, vitamin B6 can help synthesize serotonin, which is related to stabilizing mood. Spices such as garlic, nine-story tower, and pepper are good sources of vitamin B6; chicken, tuna, and bananas also contain high amounts. In addition, vitamin C has antioxidant functions. Eating more fruits and taking in vitamin C can also help improve your mood.
Sunny nutritionist reminds that in addition to taking in nutrients that help stabilize mood, proper exercise, regular work and rest, and adequate sleep are all closely related to mood. In particular, sleep affects the secretion of leptin, ghrelin and other hormones. Poor sleep quality not only makes you more likely to feel anxious and depressed, but also increases appetite, making it easier to fail to lose weight.
If you want to lose weight and eat delicious food, pay attention to the two principles of balance and portion size
The pressure of epidemic prevention life is high, and the proportion of food delivery has increased, leaving many people facing the crisis of weight gain and “bloat”. Sunny’s nutritionist suggests that food delivered from food is not unavoidable, and the two principles of “balance” and “portion” should be followed. The former refers to the intake of six major categories (whole grains, meat, fish, eggs, beans, vegetables, nuts, fruits, and dairy products); the latter refers to eating too much in that meal and reducing the amount in the next meal to avoid the body’s burden.
Nutritionists remind that if you want to eat barbecue, fried food and other delicacies, in addition to paying attention to portion control, and more vegetables and other foods, try to avoid eating a single food, resulting in uneven nutritional intake, which may have adverse effects on health in the long run.
168What should we pay attention to when fasting? Worried about a decrease in basal metabolic rate if you don’t eat enough?
In recent years, fasting has become a popular trend, and many people adopt the “168” fasting method in the hope of achieving their weight loss goals. Sunny nutritionist pointed out that foreign research shows that fasting has certain benefits for the body, such as reducing inflammation and anti-oxidation. However, it should be noted that during 168 fasting, nutrients should be taken in a balanced manner within 8 hours of eating. You should also avoid compensatory psychology, such as “eating angrily” at the next meal after fasting, resulting in overeating or eating too many high-fat and high-calorie foods. Not only will it fail to lose weight, but it will also be counterproductive.
In addition, fasting is not a diet. Sunny nutritionist said that even if you adopt the 168 fasting method, it is still recommended to have a balanced intake of 6 major types of nutrients and sufficient calories, otherwise it will easily cause the body’s “basal metabolic rate” to decrease and cause other problems.
Sunny nutritionist suggests that as long as you remember to eat breakfast later and dinner earlier, you can actually achieve the effect of fasting. If you are worried about the burden on your body, it is recommended to start with the 12-12 or 14-10 fasting method step by step. However, patients with blood sugar problems or chronic diseases must consult a medical professional before using the 168 fasting method to avoid serious emergencies such as hypoglycemia.
What are the benefits of a sugar-reduced diet? Can reduce hunger too soon after eating
In addition to the 168 fasting method, many people also adopt a “sugar reduction diet” to lose weight. Sunny nutritionist pointed out that the sugar reduction diet is less difficult than the 168 fasting method. It can be achieved by changing from a bowl of rice to 60% full at each meal, or by not eating starch for dinner during the day.
Sunny nutritionist explained that the principle of sugar reduction diet is not to “eat no sugar at all”, which does not mean to completely skip meals or bread, but to reduce the daily carbohydrate intake, which is relatively easy to implement. When the body eats too many high-carbohydrate foods, it often feels full and hungry quickly. Adopting a sugar-reducing diet can help stabilize blood sugar and avoid feeling hungry too soon after eating.
In addition, consuming too many high-carbohydrates can easily produce “glycation end products” in the body, which can increase the body’s chronic inflammation problems, such as poor sleep, decreased resistance, etc. Therefore, a sugar-reduced diet is indeed a relatively healthy way for the body.
If you want to enhance the weight loss effect, diet control combined with appropriate exercise
Sunny nutritionist pointed out that as long as the portion size and nutrition are balanced, a sugar-reducing diet can be combined with the 168 fasting method. As for those who want to increase the weight loss effect, it is recommended that in addition to diet control, they should also combine an appropriate degree of exercise, endurance training or resistance training. All in a good way. If your physical condition allows, practicing resistance training can stimulate the muscles and increase the rate of muscle growth.
During the epidemic prevention period, resistance training can also be performed at home. Sunny nutritionist pointed out that the “squat” movement while sitting on a chair can stimulate the thigh muscles and is the simplest, fastest and most effective method of home training. It can also be paired with elastic ropes or water bottles to increase training intensity.
Some people overeat after exercise and still fail to achieve their weight loss goals. Sunny nutritionist said that when doing exercise, you should also control the portion of your diet, eat enough protein, and more importantly, reduce the intake of refined sugar, mainly a small amount of starch, and eat enough vegetables, fruits should be 2 fists a day is limited.
