An ideal weight loss diet framework: a quantitative guide to staple foods, vegetables, and protein.
(2) Eat at least 500 grams of vegetables every day, of which at least 200 grams are dark green leafy vegetables.
A large amount of vegetables can effectively increase satiety and provide sufficient potassium, magnesium, calcium, and vitamins.
It contains vitamin C, vitamin B₂, folic acid, various antioxidants, and dietary fiber. Dark green leafy vegetables have the highest nutrient density.
It is high in calories and has a very strong feeling of fullness, so it should be the first choice.
The variety of vegetables should be sufficient. In addition to leafy greens, mushrooms, wood ear fungus, kelp, and other fungi and algae should also be consumed in small quantities daily.
When it comes to food intake, you can't just eat cucumbers, winter melons, radishes, tomatoes, etc. Potatoes can only replace staple foods, not other foods.
vegetable.
(3) Consume a total of 150-250 grams of fish, meat, eggs, and dried tofu daily, with a total protein intake of no less than 70 grams for women.
The protein content should be no less than 80 grams for men, of which about 50% should be animal protein.
Sufficient protein provides a good feeling of fullness and ensures an adequate protein energy ratio, which can reduce the risk of weight loss.
Muscle loss during the process helps maintain basal metabolic rate and also improves the taste of food. However, excessive animal protein intake may...
Too low a protein level can increase the risk of cardiovascular and cerebrovascular diseases, while too low a level indicates that the protein quality is not ideal, which may lead to indigestion and upset the stomach.
This places an excessive burden on the intestines.
(4) Consume at least one type of food rich in high-quality protein at each meal, and eat protein and carbohydrates together.
To maintain muscle mass and keep eating enjoyable, the CP (Concentration-Based Food) method is not recommended for combining high-quality protein and carbohydrates.
Carbohydrates should be eaten separately. Eating protein and carbohydrates together can help lower post-meal blood sugar.
The supply of nutrients is also more balanced.
(5) Try to use less oil for cooking, and strictly control the amount of cooking oil used to less than 25 grams per day.
Cooking oil used in stir-frying has a fat content of over 99%, making it a pure energy food that reduces the nutritional value of food.
Nutrient density. Reduce cooking oil and allocate a portion of fat to nuts, so that the overall fat intake is the same.
Not only is it more beneficial for weight loss, but it is also more beneficial for preventing cardiovascular and cerebrovascular diseases.
This is easier said than done, especially while maintaining the food's texture and flavor. Therefore...
I researched cooking methods for stir-fried vegetables (water-oil braising) and recommended various steaming and mixing methods to ensure...
It can achieve a good taste with minimal cooking oil.
(6) Except for yogurt, try not to eat any sweet drinks and sugary foods in your daily life.
Refined sugar and syrup added to sweetened drinks and sugary foods are pure energy foods, which reduce the nutritional value of the food.
Nutrient density. Within a limited energy intake, it's essential to consume foods rich in various nutrients and avoid...
Sweets and sugary drinks. Try not to add sugar when drinking porridge, mung bean soup, or milk. Save sweets for holidays and festivals.
Enjoying it occasionally on your birthday allows you to better appreciate the joy of the holiday.
(7) Except for breakfast, try not to add oil, salt and sugar when cooking staple food, and eat the original flavor of staple food.
Besides stir-frying, the fat in staple foods is also a significant reason for reducing nutrient density and increasing dietary energy. (Daily life)
Try to eat less fried food such as fried dough sticks, sesame seed cakes, fried rice cakes, sesame balls, and French fries. No matter how much they claim to be "high in fiber" or "free of oil,"...
Try to avoid eating sugary snacks, cookies, and other similar treats, as they contain a lot of added fat.
(8) Do not eat more than 300 grams of fruit or more than a handful of nuts per day.
Although fruit is not very high in energy, eating too much fruit can increase the proportion of energy derived from carbohydrates.
While nuts are beneficial to health, excessive consumption can easily lead to excessive calorie intake. It's advisable to portion nuts into smaller portions.
Store large bags of nuts in your hand, or chop them up and add them to cold dishes. Avoid keeping large packages of nuts in front of you, lest you lose control and gulp them down.
Finished eating.
(9) Ensure an adequate supply of all micronutrients to meet the dietary reference intake standards, and if necessary...
Use nutritional supplements.
Ideally, a nutritionist should create a meal plan. This would involve reducing daily calorie intake by 500 kcal.
If you cannot determine whether you have met the requirements for various micronutrients, the safest approach is to supplement with appropriate micronutrients.
Nutrients.
The first eight dietary requirements are not difficult to follow, and once they become habits, they will help maintain a good weight. The ninth requirement also...
This can be achieved by consulting a nutritionist and making rational choices about nutritional supplements.
This high-satiety, high-nutrient-density diet does not aim for "losing 5 pounds (2.5 kg) in a week" or "13..."
Effects such as "losing 13 pounds (6.5 kg) in a day" are common. For obese individuals who have never used rapid weight loss methods before, this can be very effective.
This type of diet can have a lasting weight loss effect.
Once weight and body fat percentage are within the normal range, weight loss will occur.
It will slow down, or even stop. This diet helps maintain weight loss without making you extremely thin.
bone.
The final section provides three recipes that align with this weight-loss diet principle for readers to try.