Diet and Nutrition Guide

There is no one-size-fits-all dietary formula. The most suitable nutritional combination is to "match your own physical condition, daily consumption and dietary preferences" to achieve a reasonable energy supply ratio of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals, dietary fiber) to cover daily needs without causing gastrointestinal and metabolic burdens.

Believe it or not, I helped a friend who is a graphic designer adjust his diet a while ago. In order to reduce body fat, he copied the diet of fitness bloggers and reduced the daily carbohydrate ratio to 30%, which was all whole grains such as oats and quinoa. As a result, within three weeks, he was staring at the computer at 3 o'clock in the afternoon and was in a coma. His error rate in editing pictures doubled, and he often suffered from constipation. Later, he increased his carbohydrate ratio to 55%, half whole grains and half white rice and white noodles, and allowed him to eat sugar water twice a week, but he did not gain weight. At the end of the month, he ranked second in the KPI. I just want to tell you, don’t stick to the 5:3:2 golden ratio that is widely circulated on the Internet. If you run a half-marathon every day, even if the carbohydrate ratio is 65%, it won’t be too much. ； If you have just had surgery and have a weak stomach, it is not "unhealthy" to eat white porridge and white steamed buns all the time - this also just responds to the two currently quarreling views: the whole grain supremacists believe that refined carbohydrates are the source of all evil, while the clinical nutritionists believe that you should choose according to your needs. There is no absolute good or bad, only whether it is suitable or not.

At this point, I just want to mention the more controversial ketogenic diet. Supporters will reduce the proportion of carbohydrates to less than 10% and rely on fat for energy. Indeed, many clinical studies have proven that this model has a clear improvement effect on some patients with refractory epilepsy and polycystic ovary syndrome, and many people rely on it to lose weight quickly in the short term. But if you are an ordinary healthy person, most nutritionists I have contacted do not recommend long-term trial. It may cause bad breath and constipation in the mild case, or it may induce ketoacidosis and dyslipidemia in the worst case. There is really no need to gamble with the body in order to lose weight quickly.

Let’s talk about the protein intake that everyone is most confused about. There is really no need to stick to the 1.2g per kilogram of body weight line. If you are gaining muscle recently, have just become masculine, or have just given birth, you can eat up to 2g.； If you usually sit in the office from 9 to 5 and hardly exercise, 0.8g is completely enough. You don’t have to force yourself to drink two tablespoons of protein powder every day, which will end up making your family feel disgusted by the farts. I would also like to clarify the name of my vegan friends here. Don’t listen to others who say that vegetarians must be deficient in protein. Just eat a combination of beans, whole grains, and nuts every day, such as quinoa with chickpeas. The amino acid score of protein is not much different from that of red meat. The only thing you need to pay attention to is additional vitamin B12, which is almost not found in plant foods. Don’t be careless.

As for micronutrients, there is no need to chase after super-priced foods. I once met a little girl who only ate broccoli, cherry tomatoes, and blueberries every day. They were said to be high-antioxidant foods. As a result, the corners of her mouth were sore for half a month. When she came to ask me, I found out that she was deficient in B vitamins, and the content of those "super foods" was pitiful. In fact, if you go to the vegetable market and pick up three or four of the seasonal dark green leafy vegetables, red and yellow peppers, and purple eggplants, with half of the dark ones, it will be enough for a day's worth of vitamins and minerals. It is much more cost-effective than spending hundreds of yuan on imported frozen berries. Of course, there is no need to make up the KPI of eating enough 20 kinds of food every day. If you have irritable bowel syndrome and get bloated if you eat too many beans and cruciferous vegetables, it doesn't matter if you eat less. You can just take some legal nutritional supplements as needed, and you don't have to feel guilty about "an imperfect diet."

Oh, by the way, don’t think that nutrition is just boring. I know a director of the nutrition department of a tertiary hospital who takes his daughter to eat butter hotpot every Friday and drinks two cups of milk tea every week. His physical examination indicators are all normal. To put it bluntly, the sustainability of the diet is much more important than the "perfect match". If you can't last three days eating boiled vegetables, then it is better to add less oil in each meal and allow yourself to eat the high-fat and high-sugar foods you want twice a week. On the contrary, you can stick to it for a long time.

After all, there really aren’t that many arcane rules for nutritional matching. You don’t have to count every calorie on the food calorie table on the Internet, and you don’t have to worry about losing all your efforts after taking a bite of cake. After eating, your stomach will feel comfortable, your energy will be enough for the whole day, and your annual physical examination indicators will be within the normal range. That is the nutritional combination that is most suitable for you, and is more effective than any standardized formula given by experts.