Experts recommend: see weight loss of 15 big misunderstanding

Health Net weight loss warm Tip: Do not diet to lose weight into errors

Metric conversion in accordance with international standards, 453.6 grams = 1 lb, and 1 jin = 500 grams, so 1 pound = 0.972 jin jin 1 oz = 0.6566875)
1, eating only vegetables and fruits, will certainly be healthy Shouxia Lai.

Truth: Research shows that vegetarian often than people who eat more lean meat. However, if you are a vegetarian, you have to have strict diet plans to complete in order to avoid long-term diet of a single cause such as malnutrition, as iron, calcium, vitamin D, vitamin B12, zinc, animal protein, such as those necessary for human nutrition Material, usually can not rely solely on the supply of vegetables and fruits.
Zhizhao: Select a variety of vegetarian diet rich in these substances, with a healthy eating plan.
Iron-rich foods: cashew nuts, spinach, soy products, such as black fungus
Calcium-rich foods: dairy products, enhanced milk beverages, tofu, vegetables kale, dried small shrimps, rice, flour, spinach, cabbage, etc.
Vitamin D-rich foods: skim milk, cheese, nuts, add vitamin D fortification of foods
Vitamin B12-rich foods: beans. Tofu, Jiang Doufu
Zinc-rich foods: beans, peanuts, millet, radish, cabbage, and so on.

2, like what to eat anything too thin to go on.

Truth: In order to lose weight, you have to ensure that the intake of calories than the calories consumed. What to eat, what to eat does not affect your weight loss, but you must not eat too much, at the same time will have to match the appropriate amount of exercise.

Zhizhao: as far as possible the election or some low-calorie food, if food could not resist the temptation is not open to quit eating, just eat a little.

3, natural or green products, weight loss can help you lose weight and high sound.

Truth: those that "natural" and "healthy" weight loss products, most of them have not been rigorous scientific testing. For example, a number of slimming products containing natural plant extract from the ephedrine. Ephedrine and will lead to serious health problems. Other ephedrine-free weight loss products, is not on security, because they may contain other harmful substances.


4, grapes, celery, cabbage, and so can help you burn fat and lose weight.

Truth: There is no scientific proof of food can help you burn fat, even though some of the caffeine-rich food in the short term to speed up your metabolic rate, but this does not mean that it can help you lose weight.
Zhi Zhao: The best way to lose weight or scientific diet and exercise.


5, starch-rich foods will let you gain weight

Truth: Many foods are rich in starch, but with only a small amount of fat and calories. Such as bread, rice, pasta, oatmeal, beans, fruits, potatoes, and so on. The reason why they make you fat because you eat too much, or you add a wide range of high-fat, high-calorie sauces such as butter, ice cream, syrup and so on. We have to remember that the human body starch is one of the three major energy material.
Zhi Zhao: "The United States dietary guidelines for weight loss" in the recommended daily intake of 6-11 were able to cereal. Of course, you should pay attention to a number: just a piece of bread, or 1 ounces of cooked oatmeal, or Banwan pasta, rice. As far as possible to avoid food with high calorie content by adding a variety of spices.


6, weightlifting, and other violent games let you look into the "muscle women", it is better not to try.

Truth: weightlifting, sit-ups, and other sports is usually conducive to weight loss. At the same time is conducive to exercise your muscles. The more muscle than fat consumption of calories, which means if you have more muscle, you metabolism on calories consumed more. Of course, you do not have to worry about will become "muscle women", two or three times a week because of insufficient exercise your muscles so well-developed, can make your muscles stronger.
Zhi Zhao: In addition to the regular 30 minutes of moderate-intensity exercise, such as Rush, and so on, you can also do a week 2-3 times vigorous exercise such as weight lifting, pull-stretch, sit-ups, push-ups and so on.


7, low-fat or fat-free food does not contain calories

Truth: low-fat food than is usually the same quality of high-fat food to low heat. But there are also exceptions, and sometimes a low-fat food and energy equivalent of a high-fat food is the same number of calories or more. As they may add a great deal of sugar, flour, starch or viscous agent to stereotypes, these are high-calorie additive.
Zhizhao: to buy food ingredients before the first note. To see if it contains the heat is too high.

8, fast food is unhealthy, people who want to lose weight the best away from it.

Truth: As long as you have know-how, fast food diet also.
Zhizhao: Do not eat those big packages, or to eat together and a friend. Coke did not, drinking water or low-fat milk. Select a number of fruits and vegetables salad, and grilled food, for example, a small hamburger or chicken sandwich. Those such as French cooking, fried chicken, and so on, usually with a high fat and calories, so do not eat regularly, if it wanted to eat, a small quantity of points, or find a friend to eat together.

9, can eat two meals a weight loss
Truth: The scientific research shows that those who do not eat breakfast every day and rarely ate the meal than those people who insist on eating breakfast and daily meals for more than 4 people fat. Shaosiduocan will help curb your appetite, and do not eat breakfast will only let you hungry, eat more meals.
Zhizhao: Shaoshiduocan, low-fat eating all kinds of green food.


10, low high-protein food starch structure is conducive to weight loss.

Truth: The high-protein low-starch diet on the human body, long-term effects are still to be worked out. But only eat high-protein substances such as eggs, meat, cheese and so on, this will result in nutritional imbalance. At the same time, also may be a result of excessive intake of fat and cholesterol, improve the chances of cardiovascular disease. At the same time, do not eat fruits and vegetables, and whole-food, it is easy to cause constipation. In addition, the long-protein diet, you will feel the heart turned nausea, fatigue can not afford. Daily intake of less than 130 grams of starch material will make the human body ketones in the blood increase the content of the material, so that the content of uric acid increase the trigger gout and kidney stones.
Zhi Zhao: The high-protein diet limits the intake of calories the body, which could see the effects in the short term, but for health, diet of fruit and vegetables, whole Valley is not small.

11, the meat is not conducive to health, is not conducive to weight loss

Truth: eating a small amount of meat is a healthy weight loss. Chicken, pork, fish and so on, there is a certain degree of cholesterol and fatty acids, but they also contain some elements of health, for example protein, iron, zinc and so on.
Zhizhao: as much as possible to choose lean meat, such as pig loin, steak and so on. At the same time should also pay attention to food, a good meal (2-3 ounces, about a size of a deck of cards stacked together)

12, seed foods rich in fat, do not eat.

Truth: The seeds of plants such as peanuts, sunflower seeds, and so do rich in fat, but the number of unsaturated fatty acids, linoleic acid, and so on, be of great benefit to the human body. At the same time, they are also rich in protein, dietary fiber, a variety of minerals.
Zhi Zhao: The amount is conducive to healthy eating. We have to remember that about one-third of the small bowl of seeds 270 calories foods contain calories.

13, 20 o'clock, after eating will gain weight

Truth: The root cause lies not gain weight when you eat, but one day you eat it more than you need energy. Over-eating, you will gain weight.
Zhi Zhao: If you want to eat something before going to bed, think about the best you eat that day what these things if you have to meet the needs of today's energy. Avoid eating snacks while watching TV, because you will unconsciously eat more.

14, fat-rich dairy products without health

Truth: those low-fat or skim milk, yogurt, cheese and whole milk, as well as nutrient-rich, but contain less fat and calories. They range of rich in protein and calcium, as well as vitamin D, on the human body, muscle and bone health has an important role.
Zhi Zhao: "The United States dietary guidelines for weight loss," that, as well as 50-year-old 9-18 years of age, should drink 3 a day dairy products, and the 19-49 year-olds, two drinks a day (for each cup of milk Or yogurt or 1.5 ounces of natural cheese or 2 ounces processed cheese)
If you have lactose intolerance syndrome, you can choose low-lactose products. Or choose other equally rich in calcium and vitamin D in food, such as enhanced fruit juices, milk beverages, tofu, and so on.

15, rapid weight loss packages can help you lose weight successfully

Truth: rapid weight loss package is not conducive to successful weight loss. Possible in the short term you can clearly see the effect, but because they strictly limited the recipes you eat the types of things, as well as food intake, very soon you will not persist indefinitely, to restore the original diet or overeating, Weight rebound was even more fat. At the same time, rapid weight loss is likely to unhealthy diet, because they are more single nutrient. In addition, the rapid drop-off weight (less than a week or two weeks, lost more than 3 pounds) will lead to gallstones. The daily energy intake of less than 800 calories, long-term possibility of a fatal cardiovascular disease.
Zhizhao: scientific research shows that the adoption of reasonable scientific diet and appropriate amount of exercise a week 0.5-2 pounds of body weight lost is the best method of weight loss. It not only can you cut the fat, can greatly reduce your change into diabetes, hypertension, cardiovascular disease risk.


专家推荐：必看的减肥15大误区

健康减肥网温馨提示：减肥切勿走入减肥误区

根据国际度量换算标准,1磅=453.6克,而1斤=500克,所以1磅=0.972斤 1盎司＝0.6566875斤）
1、只吃蔬菜和水果，就一定可以健康地瘦下来。

　　真相：研究表明素食主义者通常都要比常吃肉类的人更瘦。但是如果你是素食主义者，你必须得制定严格完善的饮食计划，以免长期饮食结构单一引发营养不良等，因为铁、钙、维生素D、维生素B12、锌、动物蛋白等这些人体所必需的营养物质，通常都不能只靠蔬菜和水果供给。
支招：选择各种富含上述物质的素食，搭配健康的饮食计划。
富含铁的食物：腰果、菠菜、豆制品、黑木耳等
富含钙的食物：乳制品、强化豆浆饮料、豆腐、羽衣甘蓝菜、虾皮、大米、面粉、菠菜、小白菜等
富含维生素D的食物：脱脂牛奶、乳酪、坚果、添加维他命D的营养强化食品
富含维生素B12的食物： 大豆。臭豆腐、酱豆腐
富含锌的食物：豆类、花生、小米、萝卜、大白菜等。

2、想什么就吃什么同样也能瘦下去。

　　真相：要想减肥，你必须得保证所摄入的热量低于消耗的热量。想吃什么就吃什么并不影响你的减肥效果，但是你一定不能吃得太多，同时还要配合适量的运动。

　　支招：尽量还是选一些低热量的食物，如果是在忍不住美食诱惑，也不能大开吃戒，吃小小一份就好。 　

3、天然或绿色的减肥产品能够帮你高效无害地减肥。

　　真相：那些宣称“自然”、“健康”的减肥产品，大多没有经过严格的科学测试。比如说一些减肥药中含有从天然植物中提取的麻黄素。而麻黄素会引发严重的健康问题。其他不含麻黄素的减肥产品，也不见得就安全，因为它们可能会含有其他的有害物质。


4、葡萄、芹菜、卷心菜等能够帮助你燃烧脂肪，减掉体重。

　　真相：目前没有科学研究证明食物可以帮助你燃烧脂肪，尽管有一些富含咖啡因的食物能在短期内加速你的新陈代谢速度，但是这也并不意味着它能帮你减肥。
支招：减肥最好的方法还是科学的饮食结构和适量的运动。

　　
5、富含淀粉的食物会让你长胖

　　真相：很多食物都富含淀粉，但是只含少量的脂肪和卡路里。例如面包、大米、意大利面、燕麦、大豆、水果、以及土豆等。它们之所以会让你变胖是因为你吃得太多了，或者你加了各种各样的高脂肪高热量调料比如黄油、冰淇淋、糖浆等。要记住，淀粉是人体的三大能量物质之一。
支招：《美国减肥饮食指南》中推荐每天可以摄入6—11份谷类食物。当然，你要注意一份有多少：仅仅是一片面包，或者一盎司煮好的燕麦、或者半碗意大利面、大米。尽量避免在食物中加入各种高热量调料。　　


6、举重等剧烈运动会让你变成难看的“肌肉女”，还是不要试。

　　真相：举重、仰卧起坐等运动通常有利于减肥。同时有利于锻炼你的肌肉。而肌肉比脂肪更消耗热量，也就是说如果你有更多的肌肉，你新陈代谢消耗的热量就更多。当然，你不用担心自己会变“肌肉女”，因为每周两到三次的运动不足以让你的肌肉这么发达，最多可以让你的肌肉更结实。
支招：除了经常作30分钟强度适中的运动，比如疾走等，你还可以每周做2到3次剧烈运动，比如举重、拉弹力器、仰卧起坐、俯卧撑等。


　　7、低脂肪或者无脂肪食物不含卡路里

　　真相：低脂肪食物通常比同等质量的高脂肪食物所含的热量要低。但是也会有例外情况出现，有时候低脂肪食物的热量和等量高脂肪食物的热量是一样多的，甚至更多。因为它们可能添加了大量的糖 ，面粉或者淀粉粘稠剂来定型，这些添加剂都是高热量的。
支招：买食物之前先看成分说明。看看它所含的热量是不是太高了。

　　8、快餐食品都是不健康的，想减肥的人最好离它远一点。

　　真相：只要你有诀窍，快餐食品也减肥。
支招：不要吃那些大套餐，或者和朋友合吃一份。不喝可乐，喝白开水或者低脂牛奶。选择一些水果蔬菜沙拉，以及烤制食物，比如说烤鸡三明治或者小汉堡。那些炒菜比如法国菜、炒鸡肉等，通常都含有很高的脂肪和热量，所以千万不要经常吃，如果实在想吃，就点小分量的，或者找一个朋友一起吃。

　　9、少吃一两餐可以减肥
真相：科学研究表明那些不吃早餐和每天吃很少餐的人要比那些持坚持吃早餐并且每天吃4餐饭以上的人更胖。少食多餐有利于抑制你的食欲,而不吃早餐只会让你饥肠辘辘，下一餐吃得更多。
支招：少食多餐，多吃各种低脂绿色食物。


10、高蛋白低淀粉的食物结构有利于减肥。

　　真相：高蛋白低淀粉饮食法对人体的长期影响目前还有待研究。但是只吃高蛋白物质比如鸡蛋、肉类、奶酪等，会造成营养失衡。同时，还可能以因此摄入过多的脂肪和胆固醇，提高心血管疾病的发病几率。同时，不吃的蔬菜和水果，以及全谷食物，很容易引发便秘。此外，长期只吃蛋白质，你会感到心翻恶心、疲倦无力。每天摄入少于130克的淀粉类物质会使得人体血液中的酮类物质含量提高，从而使尿酸含量提高，引发肾结石和痛风。
支招：高蛋白之减肥法限制了人体摄入的热量，因而在短期之内可能看到效果，但是为了健康，饮食结构中的蔬菜水果和全谷是不能少的。

11、吃肉不利于健康，也不利于减肥

　　真相：吃少量的肉是健康减肥的一部分。鸡肉、猪肉、鱼肉等都还有一定的胆固醇和饱和脂肪酸，但是它们也含有一些健康的元素比如说蛋白质、铁、锌等。
支招：尽量选择精瘦的肉，比如猪里脊，牛排等。同时也要注意食物的量，每餐一份就好（2-3 盎司，大约一副扑克牌叠起来的大小）

　　12、种子类食物富含脂肪，千万不能吃。

　　真相：种子植物比如花生、葵花子等确实富含脂肪，但是多位不饱和脂肪酸，其中亚油酸亚麻酸等，对人体有很大好处。同时它们还富含蛋白、膳食纤维、多种矿物质。
支招：适量进食有利于健康。要记住大约三分之一小碗的种子类食物含有热量270卡路里。

　13、晚上8点之后吃东西会长胖

　　真相：长胖根源不在于你什么时候吃东西，而是你一天吃的东西是否大于你所需要的能量。过量进食，你就会长胖。
支招：如果你睡前想吃东西，最好想想你这一天都吃了些什么，这些东西是否已经满足你今天的能量需求了。尽量避免边看电视边吃零食，因为你会在不知不觉中就吃多了。　　

　　14、乳制品富含脂肪又不健康

　　真相：那些低脂或者脱脂奶、酸奶、以及奶酪和全牛奶一样富含营养，却含有更少的脂肪和热量。它们富含各种蛋白质和钙元素，以及为维生素D，对人体的肌肉和骨骼健康有重要作用。
支招：《美国减肥饮食指南》认为9-18岁以及50岁以上的人，每天应该喝3份乳制品，而19-49岁的人，每天喝两份（每份为一杯牛奶或者酸奶，或1.5盎司天然奶酪，或两盎司加工奶酪）
如果你有乳糖不耐受综合症，你可以选择那些低乳糖的制品。或者选择其他同样富含钙和维生素D 的食物，比如说强化果汁、豆浆饮料、豆腐等。

　　15、快速减肥套餐可以帮你成功减肥

　　真相：快速减肥套餐并不有利于成功减肥。可能在短期之内你可以看到明显的效果，但是因为这些食谱严格限制了你能吃的事物的种类以及进食量，很快你就会坚持不下去，恢复原有饮食习惯甚至暴饮暴食，体重随即反弹，甚至变得更胖。 同时快速减肥食谱很可能不健康，因为它们的营养成分较为单一。此外，体重过速下降（一周或两周以内减掉3磅以上）会引发胆结石。而每天摄入能量低于800卡路里，长期可能会引发致命的心血管疾病。
支招：科学研究表明，通过合理科学的饮食结构，以及适量的运动，每周减掉0.5-2磅体重，是最理想的减肥方法。它不仅能减掉你的脂肪，还能大大降低你换上糖尿病、高血压、心血管疾病的几率。