Choosing foods for weight loss: low in calories and with fat-burning properties.

2. Low in calories: People obtain calories from food to meet the needs of normal life processes, growth and activities.

As mentioned earlier, if the calories consumed exceed the calories the body expends, the excess calories will be converted into fat and stored in the body, resulting in weight gain.

It is clear that consuming fewer calories is key to preventing and losing weight.

There are two ways to achieve the goal of consuming less calories: one is to consume less food, and the other is to consume low-calorie foods.

The former method often leaves people feeling very hungry and may cause side effects such as dizziness and nausea, while the latter method has few side effects and can achieve the goal of consuming fewer calories.

Fortunately, many foods are indeed low in calories, such as winter melon, cucumber, pumpkin, cabbage, gourd, bean sprouts, and lettuce, which can meet people's need for a low-calorie diet.

Eating these low-calorie foods can keep people's total calorie intake at a low level without feeling hungry, so that no excess calories are converted into fat, and even create a "negative balance" where the total calories consumed are less than the total calories consumed. In this way, it can truly prevent obesity.

3. Break down body fat: Some foods contain components that can break down fat or prevent fat formation.

For example, vinegar contains amino acids and organic acids, which can promote the conversion of excess body fat into energy.

Some seaweed and salts can also break down fat and inhibit its accumulation.

Ancient texts suggest that tea can "remove greasiness" and "remove human fat," while modern research indicates that tea polyphenols can, to some extent, prevent the absorption of fat in the intestines and its formation in the liver.

The saponins in soybeans can also inhibit the absorption of fat and promote its decomposition.

Figs, papayas, and other fruits also contain some fat-decomposing enzymes.

The propanol and ethanol in cucumbers can inhibit the conversion of carbohydrates into fat, so eating more of these foods is beneficial for weight loss.

4. Promotes bowel movements: As living standards improve, food becomes more refined. Brown rice is processed into refined white rice, standard flour becomes refined white flour, and black bread becomes white bread.

People are no longer used to corn porridge and millet rice, and have replaced them with VIVI soy milk, black sesame paste and the like.

Refined foods are often favored because they are low in fiber, giving them a delicate and smooth texture. However, while the refinement of food processing brings people a "pleasure" and enriches their diet, it also brings many troubles.

Constipation is a relatively common problem.

Constipation has many causes, but an inappropriate diet is undoubtedly one of the important ones.

When constipation occurs, feces remain in the intestines for a longer period of time, which increases the absorption of nutrients, thus hindering weight loss.

Conversely, if bowel movements are regular and feces are promptly expelled from the intestines, the time they remain in the intestines is shortened, thus reducing the body's absorption of nutrients, which is beneficial for weight loss.

Many foods can clear heat, relieve constipation, and promote bowel movement, especially some vegetables and fruits rich in dietary fiber and water, which are beneficial for eliminating constipation.

Milk and fruit juice can also stimulate gastrointestinal motility, promote reflexive intestinal contractions, and help with bowel movements.

5. Suppressing appetite: When the stomach is empty, the stomach wall contracts, which in turn stimulates the appetite by prompting the need to eat.

Some foods can create a feeling of fullness after consumption, thus suppressing appetite.

Foods rich in fiber, such as wheat bran, can absorb a lot of water and increase in volume, giving people a feeling of fullness, which reduces appetite.

Some fruits and vegetables with high water content, such as watermelon (which has a water content as high as 93.6%), can provide a feeling of fullness after consumption and suppress appetite to some extent.

Popcorn, due to its large size, can also make people feel less hungry.

6. Diuresis and sweating consume heat: Water is the most important nutrient in the human body.

Humans can survive for weeks to years without ingesting certain essential vitamins and minerals, but without water, they can only survive for a few days.

According to records, the longest a person can survive in a water shortage is 17 days, while the general limit is only 3 days.

Water makes up 60% of an adult's total body weight and 70% of their lean body mass.

The water content varies in different tissues. For example, muscle tissue contains 72% water, while adipose tissue contains 20% to 35%. In other words, obese people have a lower water content, while lean people have a higher water content.

So, what's the point of diuresis for obese people?

Eliminating dampness and promoting diuresis can help with weight loss because obese people not only have a low metabolism but also a weak ability to metabolize water. Diuresis accelerates blood circulation, speeds up metabolism, and removes some calories along with the urine.

However, it is essential to promote diuresis through food; diuretics are absolutely prohibited.

Evaporation of moisture from the skin's surface is the most effective way to eliminate excess heat generated from the metabolism of carbohydrates, fats, and proteins.

It takes 2510.4 kilojoules (600 kilocalories) of heat for the skin to evaporate 1 kilogram of water.

Some foods can promote blood circulation and cause sweating.

For example, chili peppers, a plant in the nightshade family, contain capsaicin, which stimulates the body to sweat after consumption due to its spiciness.

Coincidentally, foreign reports indicate that the volatile oil contained in the biennial herb "turnip" of the Brassicaceae family has a mild diaphoretic effect.

While sweating can remove some heat, excessive sweating is also detrimental to the body.

(II) Weight Loss Foods in Daily Life

1. Cucumber: also known as gourd or prickly cucumber.

Cucumbers have a water content of 96% to 98%, making them the vegetable with the highest water content.

Every 100 grams of cucumber contains only 54.39 kilojoules (13 kilocalories) of energy, 0.7 grams of crude fiber, 0.7 grams of protein, 0.2 grams of fat, and 2.0 grams of carbohydrates, as well as some inorganic elements and vitamins.

The Compendium of Materia Medica states that cucumbers can "clear heat and quench thirst, and promote urination." Modern research confirms that cucumbers are indeed a good diuretic.

Cucumbers contain propanol and ethanol, which can inhibit the conversion of carbohydrates into fat. Their cellulose is very delicate, which plays a role in promoting the excretion of putrefied food in the intestines and reducing fat absorption.

Cucumbers are very low in calories, so eating more cucumbers can help with weight loss.

Cucumbers can be eaten raw, in salads, or stir-fried after washing. They can also be made into pickles. Pickling cucumbers in vinegar can help suppress appetite, especially at banquets, where just a few slices of pickled cucumber can help avoid eating other oily foods.

2. Winter melon: It is also called white melon because its skin turns white like powder after being frosted; it is also called pillow melon because its shape is long and round, similar to an old-fashioned pillow.

Every 100 grams of winter melon contains 37.66 kilojoules (9 kilocalories), 0.6 grams of crude fiber, 0.4 grams of protein, 1.8 grams of carbohydrates, as well as inorganic substances and vitamins, but no fat.

Since ancient times, winter melon has been considered a wonderful food for weight loss. The "Dietary Therapy Materia Medica" records: "Those who want to be slim and healthy can eat it regularly; those who want to become fat should not eat it."

Winter melon differs from other melons and vegetables in that it contains no fat and is low in sodium. Not only can obese people lose weight by eating it regularly, but it is also very beneficial for patients with kidney disease, diabetes, and edema caused by various reasons, making it an ideal vegetable for these patients.

Winter melon is a staple vegetable in summer and autumn; both young and mature melons are edible.

Winter melon has antipyretic, diuretic, and weight-loss effects, and it is best consumed boiled in soup.

3. Radish: It comes in various shapes such as round, flat, oblong, and conical, and has various outer skins such as red, white, green, and purple.

Different varieties of radishes have different calorie contents, but in general, all radishes are not high in calories.

Radishes contain mustard oil, which is the source of their pungent flavor. This oil works together with enzymes in the radish to promote gastrointestinal motility.

On the one hand, it can improve appetite and aid digestion. The Compendium of Materia Medica states that radish can "resolve stagnation," which may be related to this.

On the other hand, increased gastrointestinal motility can promote defecation and reduce the time food stays in the digestive tract, which is beneficial for the smooth progress of the weight loss plan.

Radishes can be eaten raw, in salads, cooked, or pickled.

4. Chinese cabbage: Chinese cabbage is a "large family". Its brothers and sisters are evergreen and can be eaten all year round.

Rapeseed in spring, water cabbage in summer, Chinese cabbage in autumn, and Chinese cabbage in winter, etc., are suitable for both meat and vegetables and are loved by people.

Chinese cabbage, in particular, is a major vegetable in northern my country during the winter and spring seasons.

Chinese cabbage, also known as ball-shaped cabbage, yellow sprout cabbage, etc.

Every 100 grams of Beijing-produced Chinese cabbage contains 41.84 kilojoules (10 kilocalories), 1.5 grams of crude fiber, 0.8 grams of protein, 1.2 grams of carbohydrates, and 0.1 grams of fat.

Chinese cabbage contains a lot of crude fiber, which can promote intestinal peristalsis and keep bowel movements regular.

The Compendium of Materia Medica says that Chinese cabbage is "sweet and non-toxic, beneficial to the intestines and stomach, and promotes urination and defecation".

Chinese cabbage can be stir-fried or eaten raw.

It can also be made into sauerkraut, pickled vegetables, preserved vegetables, kimchi, dehydrated vegetables, dried vegetables, etc.

However, for those trying to lose weight, it's best to eat it raw in a cold salad.