What are the diet plans?

The well-known diet plans on the market today are basically designed to respond to different needs. There is no universal one-size-fits-all plan. The core thing is to first figure out whether you want to control chronic diseases, adjust your weight, gain muscle, or simply want to improve your daily sub-healthy eating status.

At present, the Mediterranean diet has the most evidence-based medicine and is applicable to the widest range of people. A while ago, I helped my 32-year-old cousin with type 2 diabetes adjust her diet. She had followed the trend and fainted twice before cutting out carbs. Later, I changed her to an improved version of the Mediterranean diet that is suitable for Chinese people. Replace rice flour with half whole grains, arrange deep-sea fish or flax seeds three times a week to supplement Omega 3, and use less braised, sweet and sour seasonings. Her fasting blood sugar has stabilized at around 5.8 during last month's review, and even her previously high triglycerides have dropped.

If you don’t like seafood, or even don’t want to eat too much red meat for animal protection or digestion reasons, you don’t have to force yourself to adapt to the Mediterranean. Flexitarian vegetarianism is a more relaxed option. To put it bluntly, I eat plant-based foods such as whole grains, vegetables, and soy products most of the time. Occasionally, I don’t have to eat fried chicken or fried steak when I am craving for it. Several post-95 girls around me who work nine to five use this method because they find it troublesome to cook. It doesn’t need to count the calories. Last year, a colleague lost 12 pounds in half a year and his body fat rate dropped by 3 points. My aunt didn’t mess with it. It is much more reliable than the pure starvation diet.

Of course, there are also many people who are pursuing short-term results and will try the now controversial ketogenic diet. A fitness coach I know will use it for 2 weeks when preparing for a competition. The extremely low-carbohydrate and high-fat ratio can quickly increase body fat to the competition requirements. However, my friend in the endocrinology department repeatedly mentioned to me that ordinary people cannot Professional guidance, please don’t try blindly. Their department just admitted a 19-year-old girl last month. In order to wear a graduation dress and follow the trend of ketosis, she vomited to the point of being unable to stand within a month. Not only did she suffer from ketoacidosis, but her uric acid also soared to over 600. The damage to her kidneys took half a year to recover from.

There are also special dietary plans for specific chronic disease needs, such as the Deshu diet for high blood pressure. The core is to eat more dark green vegetables with high potassium and less processed foods with high sodium. I have a 60-year-old elder in my family who has borderline high blood pressure. He doesn’t want to take antihypertensive drugs too early. He insists on the Deshu diet for half a year. Now his blood pressure is stable at 130/80. Even the doctor praised him for controlling it well. If you want to gain muscle through fitness, then an adjusted high-protein diet is more suitable. As long as your kidney function is normal and you eat 1.6-2.2g of protein per kilogram of body weight, your muscles will grow much faster than training indiscriminately.

To put it bluntly, choosing a diet plan is like choosing sneakers. What others wear to run a marathon may be comfortable for you, but your feet may be soaked in the shoes you wear. If you usually eat takeout every day, don’t try to make up for the Paleo diet or Paleo diet. When ordering takeout, choose multi-grain rice, more stir-fried vegetables, and less sweet, sour, and braised dishes. In fact, it is the most suitable diet plan for you. There is no need to use an Internet celebrity name to be reliable.