Case:
Name: Eileen, 29, losing 3 kg in a week.
Last year, I met with my ex-girlfriend again. That was the first time that she saw me after I lost weight. Two years ago, she chose another boyfriend and then, I started my weight loss plan – the low-fat diet plus exercising. Later, my figure changed. I can only say to her: sorry, it is too late!
Principle of weight loss
This method of weight loss is a new method to prevent the people from starvation.
Many obese people have suffered from the bitter experience of starvation and hunger. So many will resume their eating to the other end: from dieting even fasting to overeating, which is why their dieting failed.
When you eat carbohydrates such as a piece of grain bread, some part of the energy in the body will be consumed in the process of digestion. This kind of energy consumption is called “the thermal effect", or "the T factor". Applying low-fat diet is to replace high-fat foods with low-carbon ones, thus replacing fat with carbohydrate. The T factor dieting theory by weight-loss experts is: women eat 20 - 40 g of fat per day and men eat 30 - 50 g of fat per day. As long as the limitation of the fat intake is done, people can eat fat-free foods such as grains, fruits or vegetables uninhibitedly. Because the excessive energy in those foods will be consumed by the body, not converted into fat in the body. A research of low-fat diet experiments shows that middle-aged women using this method plus 45 minutes low-intensity physical activity every day, will decrease her weight by 3.2 kg in the first 3 weeks. Then in the following every week, the weight will be down by 0.5 kg.
Vegetable diet is recommended. Vegetable diet means eating vegetable as main dishes with little or no meat to reduce the total calories and fat intake. The types of vegetable are varied and the cooking ways are the same. Raw, hot, sour or spicy are all OK with delicate preparation. It can not only improve one’s appetite, but is also effective on weight loss. If one can persist in eating one vegetable diet during a day, he/she will witness an obvious effect of weight loss in less than a month. There are two reasons for this: first, low-calorie vegetables can reduce the calorie intake of about 500 kcal; second, vegetables have less fat so eating one meal of vegetable per day will reduce the total calories to less than 30% of total calorie intake. Vegetables are rich in cellulose, vitamins and trace elements. Cellulose reduces lipid and blood sugar and promotes bowel movements. Abundant vitamins and trace elements prevent nutrient deficiencies due to vegetable diets. This method of vegetable diet of weight loss works for all age groups. But notice that you can not replace all meals with the vegetable diets.
Review of weight-loss method: Pay a little attention to adjust food habits to include lots of vegetables.
Rank of Easiness: ★★★★
