Ăn kiêng giảm cân thế nào là tốt nhất ?

ăn kiêng giảm cân Ăn kiêng giảm cân thế nào là tốt nhất ?

Bạn có biết ăn kiêng giảm cân thế nào là tốt nhất ? Bài viết hôm nay sẽ chia sẻ với các bạn một số thông tin về việc ăn kiêng giảm cân một cách lành mạnh, không những cải thiện được vóc dáng mà còn tăng cường sức khỏe cơ thể hơn nữa.

Ăn kiêng giảm cân luôn là một thách thức khó khăn, đòi hỏi sự kiên trì, bền bỉ trong một thời gian dài nhưng bù lại, kết quả mà bạn gặt hái được sẽ khiến bạn cực kỳ bất ngờ đấy.

Khi lên thực đơn ăn kiêng giảm cân, bạn nên lưu ý 3 nguyên tắc cơ bản:

 


 

1. GIẢM THỰC PHẨM GÂY TĂNG CÂN

Điều quan trọng nhất để giảm cân là bạn cần giảm lượng đường và tinh bột hay chính là carbohydrate trong khẩu phần ăn của mình. Bởi vì những thực phẩm chứa tinh bộ sẽ kích hoạt insulin, cũng chính là một hormone khiến chất béo tích tụ trong cơ thể.

thức ăn nhanh Ăn kiêng giảm cân thế nào là tốt nhất ?

Thức ăn nhanh chứa rất nhiều carbohydrate, gây tăng cân rất nhanh

Nếu insulin giảm xuống do cắt giảm đường và tinh bột, chất béo sẽ được đốt cháy để giúp tạo năng lượng cho cơ thể hoạt động. Một lợi ích khác của việc giảm hormone insulin chính là thận sẽ loại khỏi cơ thể lượng nước và natri thừa trong cơ thể, giúp bạn giảm cân nặng đáng kể.

Khi giảm lượng carbohydrate, giảm lượng hormone insulin tiết ra trong cơ thể, bạn sẽ ăn ít hơn, từ đó giảm lượng calo đưa vào cơ thể một cách tự nhiên.

 


 

2. CUNG CẤP ĐẦY ĐỦ DINH DƯỠNG THIẾT YẾU

Trong thực đơn ăn kiêng giảm cân, một bữa ăn bạn nên có cả nguồn thực phẩm chứa đạm (protein), chất béo, ngũ cốc và rau củ quả. Việc này sẽ giúp bạn giảm lượng đường đưa vào cơ thể đến mức thích hợp là 20 – 50 gram mỗi ngày.

Thực phẩm chứa đạm: Trứng, thịt bò, gà, heo, cừu, cá và hải sản như cá hồi, tôm, cua, … Một chế độ ăn chứa lượng protein nhiều và hợp lý có thể thúc đẩy sự trao đổi chất, tăng cường tiêu thụ 80 – 100 calo mỗi ngày. Đồng thời ăn nhiều đạm còn giúp giảm cảm giác thèm ăn đến 60%, đặc biệt là việc ăn khuya, giảm khoảng 441 calo đưa vào cơ thể mỗi ngày.

chất đạm protein Ăn kiêng giảm cân thế nào là tốt nhất ?

Những thực phẩm giàu đạm (protein)

Ngũ cốc: ngũ cốc chứa rất nhiều vitamin thiết yếu và khoáng chất cần thiết cho cơ thể. Có rất nhiều loại axit amin cần thiết cho các quá trình hoạt động và trao đổi chất của cơ thể được diễn ra một cách bình thường nhưng cơ thể lại không thể tổng hợp được. Do đó, bạn phải bổ sung bằng thực phẩm, cụ thể là bằng các loại ngũ cốc, các bạn có thể chọn lựa những loại ngũ cốc tốt cho việc ăn kiêng như yến mạch, gạo lứt, … Trong đó, yến mạch được rất nhiều chuyên gia khuyến cáo nên sử dụng đều đặn và thường xuyên vì nó chứa nhiều chất xơ hòa tan và không hòa tan. Giúp giảm việc hấp thu đường và chất béo xấu LDL vào cơ thể nên rất có lợi cho việc ăn kiêng giảm cân. Ngoài ra, khi sử dụng yến mạch thường xuyên, còn giúp tránh được những bệnh lý nguy hiểm như tim mạch, tiểu đường, ung thư, …

yến mạch úc tươi union Ăn kiêng giảm cân thế nào là tốt nhất ?

Yến mạch hỗ trợ rất tốt cho quá trình giảm cân

Rau củ quả: những loại rau, củ, quả tốt cho quá trình giảm cân bao gồm cải bó xôi, cải thìa, bông cải xanh, bắp cải, cải cầu vồng, xà lách, dưa chuột, cần tây … Bạn có thể ăn tùy thích các loại thực vật này mà không cần lo ngại sẽ gây tăng cân.

rau củ quả Ăn kiêng giảm cân thế nào là tốt nhất ?

Rau củ quả là lựa chọn không thể thiếu khi ăn kiêng

Chất béo tốt cho sức khỏe: nguồn chất béo có ích cho bạn như dầu oliu, dầu dừa, dầu từ quả bơ, bơ, … Đừng vì giảm cân mà sợ ăn chất béo, việc giảm lượng đường và chất béo cùng lúc sẽ khiến bạn cảm thấy rất khó chịu, mệt mỏi, rất dễ dẫn đến việc từ bỏ kế hoạch ăn kiêng.

Vì thế bạn nên lựa chọn loại chất béo phù hợp để nấu nướng như dầu dừa, chứa nhiều chất béo triglyceride, giúp bạn thấy no lâu và tăng cường sự trao đổi chất.

dầu oliu Ăn kiêng giảm cân thế nào là tốt nhất ?

Dầu oliu bổ sung chất béo tốt cho cơ thể 

 

THAM KHẢO THÊM:

 

3. KIỂM SOÁT LƯỢNG CALO IN

“Calo in” là lượng calo mà bạn nạp vào cơ thể, do đó bạn phải chú ý, vì nếu lượng calo bạn nạp vào cơ thể (Calo in) lớn hơn lượng calo bạn tiêu thụ (Calo out) thì bạn sẽ bị tăng cân và ngược lại.

Tuy nhiên, bạn không cần thiết phải đếm lượng calo trong thực đơn giảm cân mà chỉ cần giảm đường và tinh bột, ăn nhiều đạm, rau củ quả, ngũ cốc, chất béo như gợi ý ở phần 2 là được. Mục đích là giảm lượng carbohydrate vào cơ thể ở mức ít hơn 20 – 50 gram mỗi ngày.

 


 

***MỘT SỐ VẤN ĐỀ LƯU Ý:

Để quá trình ăn kiêng giảm cân được hoàn hảo, bạn nên tập các thói quen sau đây:

  • Tránh đồ uống và nước trái cây nhiều đường: đây là những thực phẩm sẽ làm bạn nhanh tăng cân, vì thế bạn nên tránh xa chúng nếu muốn giảm cân.
  • Uống nước lọc trước khi ăn 30 phút: một nghiên cứu cho thấy uống nước trước khi ăn sẽ giúp tăng khả năng giảm cân đến 44% trong 3 tháng.
  • Lựa chọn thực phẩm giảm cân lành mạnh: bạn có thể tìm hiểu thêm các loại thực phẩm giúp hỗ trợ việc giảm cân hiệu quả như bánh ăn kiêng, ngũ cốc ăn kiêng, …
  • Ăn thực phẩm chứa nhiều chất xơ hòa tan: nghiên cứu cho thấy các chất xơ hòa tan sẽ làm giảm lượng mỡ trong cơ thể, đặc biệt là ở vùng bụng. 
  • Ăn chậm và nhai kỹ: ăn nhanh sẽ khiến bạn tăng cân dần qua thời gian, ngược lại việc ăn chậm sẽ giúp bạn no lâu hơn và kích thích cơ thể giải phóng ra các hormone có ích cho việc giảm cân.
  • Sử dụng chén dĩa nhỏ: các nghiên cứu cho thấy bạn sẽ tự động ăn ít đi nếu sử dụng các chén dĩa nhỏ khi ăn. Nghe có vẻ lạ nhưng điều này thật sự có tác dụng đấy.
  • Ngủ ngon vào ban đêm: một giấc ngủ không tốt sẽ là yếu tố gây ra nguy cơ tăng cân, vì thế hãy thư giản và ngủ đúng giấc để bản thân có giấc ngủ ngon vào mỗi đêm nhé.

bánh ăn kiêng Ăn kiêng giảm cân thế nào là tốt nhất ?

Bánh ăn kiêng Nutri-Gain Yến mạch – Hạt bí

Hi vọng qua bài viết trên, các bạn đã biết được cách ăn kiêng thế nào là tốt nhất rồi phải không? Chúc các bạn thực hiện thành công quá trình ăn kiêng giảm cân nhé. Nếu các bạn có nhu cầu mua bánh ăn kiêng hoặc yến mạch, xin vui lòng liên hệ theo chi tiết bên dưới nhé.

ăn kiêng thế nào Ăn kiêng giảm cân thế nào là tốt nhất ?

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