Must-read for dieting: What foods to eat and what foods to avoid

Which foods should be limited?

In Europe and America, a large proportion of people are obese. Statistics show that one in five Americans is obese; the rest are also more or less overweight. Therefore, dieting is a very common practice in Europe and America.

With the improvement of living standards in my country, the number of obese people will also increase if dietary habits are improper. Therefore, many people in my country who are currently overweight or have already become overweight are very interested in dieting.

The key to dieting is to appropriately control calorie intake to prevent excess calories from turning into fat. This requires minimizing the calories in food (generally produced from animal fat and sugar) and increasing protein intake. In the West, there are many beauty salons and beauty experts specializing in weight loss through dieting, offering high-protein, low-fat, and low-sugar diets, which essentially involve restricting or limiting certain foods. For example, almost everyone participating in a weight loss program avoids beef because it is high in fat.

Below is a list of foods that are low in fat and can be eaten more often:

Veal, eggs, poultry (excluding skin), vegetables (excluding corn, potatoes, and pumpkin), fruits (preferably lemons), yogurt, tea, coffee, or skim milk (unsweetened).

The following are foods that should be eaten as little as possible:

Whole milk, cream, dairy products; ice cream, all kinds of cold drinks; all kinds of oils, fatty meats; fried meats, soy sauce, cured meats; fish, canned fish in oil; pasta, macaroni, cakes, desserts; potatoes, rice, corn, grains, beans; alcohol, ketchup, chili peppers and all seasonings; pickled foods.

Also, eat less salt. Sodium ions in salt cause the body to retain excess water, leading to weight gain.

When dieting, some suggest strictly adhering to the following nutritional principles:

Daily egg intake must be at least 60 grams;

fat intake should be controlled to around 20 grams;

carbohydrate intake should be 150 to 200 grams;

vitamins and minerals should be maintained at normal levels.