Mr. Ma Ke (Xie Changsheng), who has 25 years of experience as a chef, once gained weight to 118 kg due to a busy and irregular diet. It was not until he "suddenly collapsed" after get off work one day that he was forced to face up to his health deficiencies and determined to Improve your diet. He studied Mediterranean cuisine and obtained the Italian high-level oil refiner certification, which only a few people in Asia have passed. Through his own practice, he practiced the three principles of the Mediterranean diet, and successfully implemented the "high-metabolism Mediterranean cuisine" that conforms to Asian habits and is easy to implement. Lose 1/3 of yourself!
The definition of the Mediterranean diet can usually be simply classified as "eating plenty of fruits and vegetables, olive oil, combined with natural dairy products plus moderate amounts of fish, eggs and poultry, and a small amount of red meat and red wine". Over the past few years, he has continued to consult and communicate with many dietitian friends. In addition to preparing healthy and balanced meals with reference to the Mediterranean diet pyramid, he also has the goal of losing weight, so he also adjusted his diet to a sugar-reducing model. , and gradually construct a set of regular and well-executed eating habits.
When preparing meals, we take convenience as a consideration, and do not calculate the amount of each food, but prepare meals in proportion. As for the amount of one serving, please raise your hand and clench your fist. Everyone's body shape is different, and the size of the hand is also different, so the size of one of your fists is almost the amount of one serving for you.
In this way, a large amount of fruit and vegetable fiber can be ingested to increase satiety and ensure a variety of nutrition.With enough nutrients, you can also get good protein from fish, meat, soy, custard and enough to maintain physiological functions. And prototype starches, such as sweet potatoes, potatoes, prototype whole grains and rice, pasta and bread made with whole wheat flour, etc., can also supply body heat and keep us motivated when we work.
1 gram of butter and 1 gram of olive oil, which one has more calories? The correct answer is that all fats contain 9 calories per gram. If you eat these calories, of course, you have to take in fats with better metabolism and richer nutrition, and the CP value is high!
Oil is the main component of the cell membranes that make up the 60 trillion cells in the human body, and even 60% of our brain is oil, which is one of the three most important nutrients for the human body. In other words,
The fats we usually ingest are divided into animal-based "saturated fatty acids" such as butter, lard, and tallow, and "unsaturated fatty acids" from plants and fish such as fish oil, olive oil, and sunflower oil, which are further divided into units and pluralism. Among them, monounsaturated fatty acids have the highest metabolic rate, the most stable oil quality, and are the least likely to cause cardiovascular disease.
If you are accustomed to eating blended or refined oils such as soybean salad oil, you will consume both "polyunsaturated fatty acids" and "saturated fatty acids". In fact, it also meets the calorie standard, but it requires more labor and exercise to expel it from the body, which is simply impossible for us who are busy.
And the Mediterranean drinkOlive oil, which is widely used in food, has as high as 76% "monounsaturated fatty acids". This means that when we eat high-metabolized olive oil or other good fats, in addition to ingesting nutrients, we can also expel the bad fats accumulated in the body. Therefore,
Schematic／
The so-called "sugar reduction" refers to the reduction of sugar in the radical "You", not the sugar in the radical "Rice". Simply put, it means lowering your carbohydrate intake. The idea is that if you eat more fiber and protein than starch in each meal, your blood sugar will be less likely to fluctuate and you will not feel hungry.
Xie Changsheng said that the biggest obstacle for too many people who want to lose weight (including themselves) is the inability to control their appetite and keep wanting to eat. And (without junk food, of course!), you won’t overeat without depression, and it’s easier to persevere.
Of course, even with natural ingredients, if you eat too much at one time, the calories will exceed your body's load, and your weight will still exceed the standard. But according to his personal experience, as long as you choose the right ingredients and the right cooking method, refer to the 321 golden rule to control the amount of food, and mix with good fats, you don't need to calculate too many values, you can naturally achieve the effect of reducing calories . Losing weight is a hard journey, so you should eat good food, and you have the strength to lose weight when you are full!
◎ This article is excerpted from / "High Metabolism Mediterranean Cuisine" by Xie Changsheng ◎ Image source / Taiwan GuangshaAudiobooks Co., Ltd.·Dazhi Image/Shutterstock
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