Nutritional diet to lose weight

Nutritional diet weight loss method is currently recognized by the global nutrition community as a healthy weight loss method with the highest long-term weight loss success rate and the lowest side effects. The core logic is to create a reasonable caloric gap by adjusting the nutrient structure on the premise of ensuring daily basic nutrient supply and maintaining basal metabolism stability. There is no need to go on a diet and starve, and there is no need to completely give up high-oil and high-sugar favorite foods. The weight loss success rate for ordinary people who persist for more than 6 months can reach 65%, which is nearly 40% higher than the long-term effective rate of pure dieting and meal replacement for weight loss.

In fact, there is no unified standard template when it comes to nutritional diet for weight loss. Different schools cater to completely different groups of people. There is no need to stick to a certain recipe. For example, the high-protein and low-carbohydrate model that became very popular in the past few years is especially suitable for people who don't like meat and tend to gain weight when eating staple foods. A programmer around me who loves to exercise relies on this method. He eats 4 eggs and two fried chicken breasts every day, and only eats less than half a bowl of rice. In 2 months, he lost 7% of his body fat and developed abdominal muscles. But he also suffered a lot during that time. He spoke so harshly that people subconsciously backed away when confronting the product manager. He also suffered from constipation for almost half a month. When he went for a physical examination, his uric acid level exceeded the normal line. He later adjusted the carbohydrate ratio to 40% of the total calories throughout the day before he slowly recovered.

If you usually have a bland taste and don’t like to eat too greasy food, the Mediterranean model may be more suitable. My mother followed the nutrition science class in the community for more than half a year last year. She added half an avocado to a bowl of oatmeal every morning, and steamed pangasius twice a week (much cheaper than salmon, but not as nutritious). (how much did she eat), and put a little olive oil in cooking. Not to mention she lost 12 pounds, and even her previously high blood pressure has stabilized a lot. The only problem is that she always feels tasteless in her mouth, and she secretly takes a bite of my dad's sauced elbow every now and then. I don't stop her. After all, it's better than holding it in until she explodes and eating half of it at once.

If you are like me and love eating meat but cannot live without milk tea hot pot, then the energy-limited balanced diet recommended by the Chinese Nutrition Society is definitely the best solution. To put it bluntly, you can eat anything, as long as the total calories are not exceeded and the nutrient ratio is not bad. This is how I eat now. I don’t need to calculate every calorie so accurately. I roughly remember: for each meal, I eat a palm-sized piece of lean meat/fish or shrimp/eggs, a fistful of staple food (half of it is better to replace it with whole grains such as corn and sweet potatoes), and two fistfuls of green leafy vegetables. It’s pretty much the same.

To be honest, I ran into a lot of pitfalls when I first started working on nutrition and weight loss. For the first two years, I thought that eating salad every day was healthy. However, after eating salad for half a month, my hair fell out in handfuls. My aunt postponed it for almost 20 days. I went to the nutrition department and found out that I was eating too little protein. Moreover, the large spoonful of Thousand Island dressing I squeezed every time had more calories than a bowl of white rice, which meant that I was starving for half a month. There was a time when I heard people say that I should give up sugar completely, but I persisted for 10 days. After get off work, I passed by a stall selling candied haws downstairs, and my eyes turned green. I bought 3 bunches at once and ate them all. The next day, I weighed myself and gained 2 pounds. It was not worth the gain. Now I always give myself a "holiday" every Friday night, either drinking a cup of full-sugar bubble milk tea, or going to eat butter hot pot with friends. I eat normally, but I don't always think about that sweet bite, and my weight is very stable.

Many people say that nutrition and weight loss mean spending money on organic vegetables and imported avocados. This is not true. Last year, I helped a sophomore girl adjust her diet. Her monthly living expenses were only 1,500, and she was still very thin and healthy. Boiled eggs in the school cafeteria cost 1 yuan each, stir-fried lettuce costs 2 yuan each, skinless chicken drumsticks cost 5 yuan each, rice only costs half a tael, and the food cost for a day is less than 20 yuan. You can believe it, she lost 12 pounds in a month, which is much more cost-effective than the hundreds of yuan meal replacement powder she saved up to buy. She has not lost her hair or amenorrhea. It has been almost a year since graduation and her weight has not rebounded.

In fact, in the past few years of doing nutritional consulting, I have seen too many people turn weight loss into an ascetic practice. They either eat boiled vegetables until they vomit, or they are so hungry that they feel dizzy and have to run 5 kilometers. After losing weight, they rebound within two months and become even fatter than before. The core of nutritious diet and weight loss is never how much of the "right" food you eat, but whether you can incorporate this eating habit into your original life - after all, you can't live without eating hot pot and drinking milk tea, right? If you lose weight and can't even touch your favorite bite, then what's the point of losing 90 pounds?