Diet plan for weight control

The core dietary logic of weight control is not starving to the point of starvation, nor is it the hard work of cooking every meal, but "on the premise of eating enough and nutritious, steadily create a daily caloric gap of 300-500 calories, and find a eating habit that you can stick to for more than 3 years." This is the most straightforward conclusion I came to after meeting nearly a hundred ordinary people who have successfully controlled their weight and reading more than 20 nutrition monographs.

Last year, I helped a friend who works in Internet operations adjust her diet. She followed the trend and tried the 16+8 fast. She was so hungry that she stared at the computer screen at 4 p.m. every day and felt dizzy. She couldn't even think about changing the plan for Party A. She persisted for half a month and lost 4 pounds. She gained 6 pounds after having a barbecue with friends on the weekend. She came to me crying and said that she was born prone to obesity. In fact, not at all. Her problem is that she regards weight control as a short-term sprint, and does not consider whether her eating habits can withstand the long-term pull of desire.

There are too many popular diet plans on the market now. I have tried seven or eight of them myself, and I have seen different people using them with completely different effects. There is no absolute good or bad, only whether they are suitable or not. For example, the Mediterranean diet is currently the most recognized in the field of nutrition in the world. It focuses on eating more deep-sea fish, whole grains, fresh fruits and vegetables, and uses olive oil instead of ordinary vegetable oil. There are almost no strict taboos. My mother, who can't control her mouth and loves to eat braised pork, has not been hungry for half a year after using this diet. Not only did her blood fat drop, but she also lost 8 pounds. The only disadvantage is that deep-sea fish and cold-pressed olive oil are indeed a bit expensive, and it is really a burden for ordinary office workers to eat every day.

I have also tried the carbon cycle that many fitness enthusiasts love to use. On high-carb days, you can eat staple foods, and on low-carb days, you can reduce the carbs to one-third of the original amount. My friend who is a fitness blogger has been using it for two years, and his body fat rate has been stable at around 18%, and his lines are particularly beautiful. But this plan is really not friendly to ordinary people who have no exercise habits. I tried it for a week, but I couldn't help but show off two boxes of cookies on the high-carb day. I worked for nothing for a week, but gained two pounds.

The recently popular protein pre-pack is more suitable for office workers. It means eating most of the protein for breakfast. I have been trying it for more than half a year and it is really delicious. I used to have a bowl of multigrain porridge for breakfast, and I had to sneak around to look for biscuits in the drawer at 10 o'clock. Now I eat two boiled eggs, a box of sugar-free yogurt, and a small piece of whole-wheat bread in the morning. I am full all morning. I even skipped the afternoon milk tea that I had to order three times a week. My weight has stabilized in the ideal range without realizing it. The operation is also simple, and I don't need to use a calculator to count calories.

Speaking of this, there must be someone who wants to ask "should I give up refined carbohydrates", which is a very hot topic on the Internet? The two sides are quarreling fiercely. The ketogenic party says that refined carbohydrates are the main culprit of obesity. If you completely cut off fat for energy, you will fall off the scale very quickly. A friend of mine did try to lose 20 pounds in 2 months, but the price was double the width of the hair loss. He did not dare to talk too close to people, and the bad breath was very serious. Later, he resumed eating rice and gained 10 pounds in half a month. The mainstream nutritional view has always been that there is no need to completely quit. Just ensure a carbohydrate intake of 1-2g per kilogram of body weight every day. This is especially true for people who have to commute and use their brains at work. If they don't eat carbohydrates at all and can't even remember notes in a meeting, they really can't do it.

In fact, there is really no need to make weight control diet too complicated. Several of my 996 programmer friends have lost weight by eating takeout every day. Just a little trick: when ordering, please note "put less rice, more vegetables, and separate oil and salt." Oh, by the way, don’t believe the negative calorie foods that are said on the Internet, about eating celery and broccoli to make you lose weight. It’s pure nonsense. The calories you consume by chewing 10 sticks of celery are not enough for the spoonful of salad dressing you dip it in. If you really want to eat salad, just mix it with vinegar and a little light soy sauce. It is better than anything else.

I have been controlling my weight for 3 years. I am 165cm tall and my weight has been stable at about 96kg. I have never been hungry. I eat fried chicken or iced milk tea once a week. Sometimes I go to hot pot when friends invite me to it. I eat half a plate of beef first, then vegetables, and finally two bites of potatoes as the staple food. I put less sesame sauce and more minced garlic, and my scale will not increase at all the next day. Really, don’t regard weight control as a task that requires hard work and perseverance. Just find a way of eating that you can eat for a lifetime. It is much more reliable than some folk prescription for losing 10 pounds in a week.

Having said this, some people may still want to ask, is there any universal solution? It’s really not true. Some people can lose weight even if they eat rice all the time, while some people gain weight even if they eat whole grains. Everyone’s digestion ability and eating habits are different. You don’t have to follow other people’s recipes. Try this today, try that tomorrow, and find a way to eat that makes you happy and can slowly lose weight. After all, we control our weight to live a happier life, not to make ourselves suffer, right?