Food heating effect is caused byβπ↓♠ eating the phenomenon o•★δ&f energy cost increase. Human body α∑♦in the process of fee✘¶☆"ding, in addition to food, c££←hewing movement cost of÷Ω heat, and for the nutrie''$nts in food digestion, ab¶÷sorption and metabolism of transformatiε​±on, and thus needs energy rati§♠≥ng. This caused by ingesΩ∑βΩtion of nominal cost of he‍∏at is called food heating effect.♦×✘δ

Fat fat food heating of th↑ e heat energy intelligence scale s뱕≠creen shows that 4% - 4%, •Ωcarbohydrate 5% - 5%, and protein, can ↓  reach 30% 40%. Happ★¥ ened many of the cau>∑ses of the difference, fat, carbohyd×$rate, leading to supply the ®≈↕ body with energy and protein in the<±₩ food of the function of¶>± amino acids for human body needs∞€ protein, this process t£₽♥₽han fat, protein into puγ →♦re heat consuming moλ≈↑σre energy. What happened, high protein Ωλ<food heating time is longer, according ®↔φto the fat scale mea☆←↑surement evaluation, c≥$alorie consumption can reach 10-12 h©±ours, this is also dueπσ₩  to the process of protein more≥πφ clutter. In accordance ≠₽σ₩with the three major nutrients thermogγ₩↓™enesis, the heating effec£♠t of the mixed food effect can be equ•σivalent to 10% of the basal metab§β" olism.

If during a reduced fa©÷≠πt diet to adjust with↓↑αin reasonable scale, and use a lot★‍¥< of fat scales as auxiliary, ≤π>increase the intake of pr™¥♥¶otein, tightening fat intakδ£←​e, it can increase food heating effe↓♠•€ct, will increase the toβ‌¶tal calories consumed every da☆₩y. Thus reduced fat must be us ≠ed during weight loss scale, shou"↔₹ld pay more attention to tφ★he intake of protein, reduced fat intak✔¥©↔e.

Gym fitness, more should be©$​‌ reduced fat, rather th♣∞an water and muscle. In total c>εalorie intake is less than the cost o≥✔★☆f time, the body will be consuming​← fat and muscle, but‌↔☆ food high in protein intake×←σ>, decreased muscle differentiation p☆ ower share, preserve muscleγβ with as many as possible. Total cal<맙orie intake is greate÷ γr than the cost, the fat sc×≠ale is likely to be able ♦≈₩∞to measure the body fat, and displ≈ ay various structures such as carbβ←ohydrate, protein, and fat, the sδ&≥peed and ease of body fat is&α¶≥ different. Food fat than protein fas£​ter more simple composition of body f♠₹≥at, these are to be pay attentio₩↔€n to protein intake, re↑≥duced fat intake.

In fact this three only reg€γulates the supply nutrients, accord♦¥∞<ing to different specification ca"σn be divided into many varieties, exist≠¥Ωing way there are many in the foπ↔ ♣od. Let's launch in '↕the diet to eat high qualit ≠y food. Specifically, d÷≥€∑aily dietary carbohydrate foods®₹¥✔ we initiated more cluttere∏βλd sugar (e.g., all kinds of coarsε✘λ←e grains), not advocating siλ∏mple eating too much sugar, glu↔ γ÷cose, fruit drinks, candy cakes). C"≈&§lutter carbon in vivo differentiatiλ↔on slower, not big shake blo$∑od sugar, of fat also slower than si£✘↔mple sugar, simple sugar, on t←₹•he other hand. Protei∞♦<n level of high-quality primary depend →₩s on whether the protein amino a≥ λcid content in full uniform, a≈©®¶nd the protein fat co δ>∑ntent in food is too high. Chicken  "•egg white to the typical high ±←←λquality protein such as f  ↕★ish, plant protein, mostly due to incom&§®plete protein lack of ★≈​some essential amino∑€ ♦ acids, mutton are complete↔₽¥± proteins such as pork, but the meat inλ•♠ fat content is higher a ✘lso. Classification of fat many, the h★​±igh quality of fat s↔₩↕uch as flaxseed oil, o‍✔÷>live oil, all kinds of nu​≠∞ts. Trans fatty acids is a typi∑≥cal bad fats, many exist in¥☆• various kinds of processe £'d foods "delicious".

Should appear in the reasonable mπ♣eal, carbon water is the best energy i‍β γn human history, should occupy mo$§↔↓re than 50% of the total quantity of he€£®¥at, tight constraints of fat intak↕'e does not represent can eradicate₹≠ the intake of fat, fat reduλ★₹ cing fat intake during occupies 25%≥∞ of the total quantity of£λα heat, high quality protein intλ≤ake can occupy 25% of the total c≠>β×alories - 35%, for such asδ​✔ per kilogram of body wei¥βght during the reduced fa♦₩δ÷t intake of 4 g protein, the fat 1 g, ε'∞ 1.5 to 2.5 g protein. This is reasonab¥™<♣le scale of floating, most of theπ♥✔' crowd.

The importance of wat♦>↓‌er to the body does not ↓≈do wordiness. Besides some fat-soluble↓>" vitamins, water-soluble vitamins a ​nd a variety of minerals, the ce$₽₩§llulose many exists in all kinds of ₹↑fruits and vegetables, and claims that★☆ we eat a moderate amount of fruit, ea←★↑∏t more vegetables, low energy¥¥±±, and satiety is strong decreas☆↑♣ed appetite. Modern diet is not actu←±∑εally a lack of vitamins and ★π&minerals, the only relatively lack iγ•&s cellulose, cellulose and has i£×Ω₹ts own special effects, however,λ≥♥♦ so it is also launching our other one ÷₹γof the most important reason to e∏‌at more vegetables.