14. Tips for office workers on losing weight by eating out and basic knowledge of nutrient absorption

Weight loss tips for office workers who eat out

Office workers inevitably have to eat out, but most of the calories in restaurant food are high. Therefore, if you want to lose weight, you should remember some tips for losing weight while eating out.

◎Lettuce Salad: If you add a lot of salad dressing when you eat lettuce, then don't be surprised why eating lettuce salad will lead to weight gain. Lettuce itself is rich in nutrients and low in calories, but the salad dressing added to it is extremely high in calories. Therefore, it is best not to use salad dressing for seasoning. You can choose to add lemon juice or vinegar instead. If you don't like the sour taste of vinegar, eating it plain is healthier.

◎After-meal snacks and drinks: Usually, after a meal, there will be a drink, such as coffee or black tea. At this time, you can skip the milk tea or sugar packets, or add only one, or halve the amount. Because a milk tea contains 30 calories and a sugar packet contains 16 calories, adding both would result in an extra 50 calories.

◎When eating meat: Please remove the skin when eating meat, because the skin is the part of the meat with the most fat, so try to remove it and do not eat it.

◎Thickening and Sugars: When eating this type of food, you can prepare a bowl of boiled water to filter out the oil before eating, or prepare a napkin to absorb the oil. This can reduce oil intake. In addition, drink less thick soup and try to choose clear soup instead.

◎ You don't have to finish all the staple food: Usually, the amount of staple food (rice, noodles or bread) in restaurant meals is relatively large. If you are on a diet, you must control the amount and do not have to finish all the staple food when eating out.

◎Choose whole wheat bread: Bread contains a lot of starch, sugar and fat, so when choosing bread or sandwiches, it is best to choose bread made with whole wheat, which is not only lower in calories but also higher in nutrients.

Basic knowledge about nutrient absorption in the human body

In weight loss diet control, in addition to choosing fresh fruits and vegetables and low-calorie foods, you should also eat some protein and fat; otherwise, it will be difficult to have the motivation to burn body fat. Therefore, you must pay close attention to your diet during weight loss, and vegetables, fruits, meats, and carbohydrates should be properly distributed.

Meat absorption

Most people mistakenly believe that eating meat while dieting will cause weight gain. In fact, there are correct ways to eat meat. As long as you control the cuts of meat, choose lean meat and eat less fatty meat, you can easily get plenty of B vitamins, minerals, protein and other nutrients, so you won't lack the nutritional components of meat during your weight loss process.

Nutritional components of meat

◎Rich in Vitamin A: Chicken is rich in Vitamin A, which is very helpful for the eyes and also very good for the skin.

◎Vitamin B₁: Pork can supplement the body's deficiency of vitamin B₁. Vitamin B₁ can give the body energy, but it should be consumed in moderation.

◎Vitamin B₂ and Iron: Beef is rich in vitamin B₂ and iron, making it an excellent food for women with anemia. It can also make hair and nails shinier.

Absorption of rice

The body needs fuel to burn calories, and the carbohydrates from the breakdown of white rice provide this function. Once in the body, carbohydrates are immediately digested, absorbed, and converted into glucose, which is then used as fuel. Conversely, proteins and fats, after digestion, must interact with other organs to be burned. Therefore, if done properly, eating white rice can also help with weight loss.

Carbohydrate absorption

Carbohydrates, also known as sugars, are the fastest digested and most easily absorbed by the body, serving as a primary source of energy for activities. Sugars can be fully burned in the body, producing carbon dioxide and water without producing other substances, making them one of the three essential nutrients for the human body.

Protein absorption

Protein's function in the human body is to make meat and blood, increase the skin's luster and elasticity, and make hair black and shiny. However, if you only consume protein, it will not be able to effectively perform its original function and will only provide fuel as the energy required for the body's basic functions.

Fat absorption

Fats can be divided into two types: animal fats and plant fats. The human body absorbs more than twice the calories from fat compared to carbohydrates and protein. After being absorbed, fats can also produce carbohydrates.

Harmful effects of processed foods on human health

Processed foods are more harmful than beneficial to the human body and can be called "junk food".

Generally speaking, fast food snacks contain more salt and oil than regular food. Excessive salt intake can lead to high blood pressure, increasingly turbid blood, and over time, blocked blood vessels, hindering blood flow. This results in a slower metabolism, causing excess fat to accumulate in the body and leading to obesity. Furthermore, high salt intake increases the burden on the kidneys, potentially causing kidney disease.

A cup of tea or coffee after a meal can lead to iron loss.

Many people have a habit of drinking a cup of tea or coffee after a meal, but this is actually very unhealthy.

Both tea and coffee contain tannins, which can destroy iron in food and produce a new substance called iron tannin, which is completely unhelpful to the human body.

Iron is an essential nutrient for the human body, so don't sacrifice it because of incorrect dietary beliefs. If you must drink a cup of tea or coffee after a meal, it's recommended to wait 30 minutes to allow your body time to absorb the iron. Otherwise, fresh fruit juice or herbal tea would be more suitable.

People with poor metabolism should avoid eating cold foods.

People who want to lose weight should avoid eating cold foods! Cold foods are both cold and contain excessive sugar. When the body eats excessively cold foods, digestive juices in the stomach and intestines are more difficult to release, thus weakening the function of internal organs. The stomach and intestines are the first to be affected, followed by the kidneys, which are responsible for excreting waste products. When kidney function slows down, excess water retains in the body, causing edema. If this water accumulates in the lower body, it naturally leads to lower body obesity caused by swelling.

Women should pay special attention to cold foods, because if the body is too cold and not warm enough during menstruation, the uterus will become sluggish, and menstrual blood will remain in the body and cannot be completely expelled.