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为瘦狂奔【二】关于减肥最重要的饮食问题

每次减肥似乎都会陷入开始兴致盎然,拼命锻炼,跑步,极度的控制饮食。身体开始感觉不适,苦苦支撑,但是2,3周或1个月后没有什么明显效果。慢慢的意兴阑珊的放弃。直到某一天再开始这个循环。在这个过程中肯定有被忽略的因素,而这个过程中重要的砝码就是饮食。那些在摄入与代谢的天平上将我们每次推向减肥失败的隐藏的饮食因素都是什么呢?

为瘦狂奔

A.频繁在外就餐:餐厅为了将菜肴做的色香味俱全,大量使用油类和调味剂。过量的油类容易转化成脂肪,而好吃的食物往往会诱使你在不知不觉间摄入超过身体所需的量。而且朋友聚会或商务宴请往往为了表示热情而点远超过需要的食物,这又会让你吃的更多。
即使有不可避免的聚会,尽可能选择低脂低热量的食材。如果能够点按人配置的套餐就更好了。每人根据自己的需求选择,比点一桌子食物更容易控制饮食。

B.自助餐:这里指的不仅仅是金钱豹,大渔,初花这种大型自助餐饮,而且也包括在出差和旅行途中酒店的自助早餐。由于选择比较丰富很容易吃多。在选择食物的时候,可以将餐盘简单的一分为四:一份蛋白质,即鸡蛋,肉类等;一份碳水,即面包,馒头等;两份蔬菜,水果。由于食物摄入与大脑感知到饱的感觉有一定延迟,所以在吃光第一盘后,可以稍微休息10分钟,再考虑是否要继续拿食物。即使拿也考虑果蔬,豆类等低热量食物。

C.无意识零食:在工作压力大的时候,看电视,电影的时候,朋友聊天的时候,人们往往喜欢吃些零食。好吃的食物让人能够舒缓情绪,感到愉快。但不知不觉间就过量摄入了食物(mindless eating)。因此工作压力大时,可以起身做几个简单的拉伸动作或是深呼吸来调节情绪。与朋友聊天,看电视时可以喝些绿茶或是吃些干果,水果作为零食。

D.不规律过度节食:很多人在节食阶段通过不吃早饭或晚饭来减少摄入。这种做法看似减少热量摄入,但由于不规律进食,造成全天身体血糖指数波动较大,身体会自动的进行脂肪储备,对应突如其来的饥饿状态。建议少食多餐,全天按照需要定量进食。如果正餐大幅减量造成餐间严重的饥饿感可以吃少量的水果或酸奶来作为上下午的加餐。

E.饮料:很多饮料都含糖量极高,这不仅指碳酸饮料,很多果汁和茶饮料厂商为了保证口感在加入调味添加剂的同时也加入了不少糖。而且饮料与固体食物不同,不会产生明显的饱胀感,不会明确的意识到自己到底摄入了多少热量,不会按时补充,而是随时随地可以喝到各种含糖饮料。这些可能是星巴克充满奶油的摩卡咖啡,可能是路边随手买的奶茶,甚至运动后大幅补充的运动饮料。每天尽可能补充水,不含糖的茶类,在运动后注重电解质,蛋白质和微量元素的补充来消除疲劳感,而不是大量摄入糖。

注意到以上这些减肥过程中的“陷阱”后,究竟该怎样安排自己的餐饮呢?每天摄入多少食物既能保证身体健康的所需,又能持续不断的改善身材呢?继续关注为瘦狂奔吧。

为瘦狂奔【一】 跑步减重的三个重要概念
http://www.wslyjt.com/2013/04/run_for_slim_1/
为瘦狂奔【三】 最佳减重跑步方式和原则
http://www.wslyjt.com/2013/04/run_for_slim_3/
为瘦狂奔【四】 跑步怎么吃?什么时候吃?
http://www.wslyjt.com/2013/04/run_for_slim_4/
为瘦狂奔 【五】 跑步初期的三件事
http://www.wslyjt.com/2013/05/run_for_slim_5/

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