What are the dietary principles for weight management

In fact, to put it bluntly, it is not as complicated as the dozens of articles uploaded online. The core underlying logic is to maintain a moderate caloric difference of 300-500 kcal for a long time, while ensuring adequate nutrition and not depleting basal metabolism. All the remaining requirements are personalized adjustments to help you feel more comfortable and stick to it. There is no universal standard answer.

It took me half a year to steadily lose 18 pounds, and I also helped more than a dozen friends around me adjust their diet plans. I have seen too many people fall into the trap as soon as they start, either boiling vegetables to reduce the calories to a level lower than their basal metabolic rate. The scale will fall off quickly in the first two weeks, and it will enter a plateau in the third month. The weight will increase after eating even a little bit, or they will give up all the milk tea cakes that I like to eat. After half a month, I can't help but overeat, and I will gain back more than I lost. Nowadays, there is a lot of debate on the Internet about whether low-carbohydrate or balanced carbohydrate is better. In fact, there is no need to take sides. I have a friend with insulin resistance. I follow the doctor's advice to eat a low-carb diet and have steadily lost 22 pounds in half a year. The previously high blood lipids have also been reduced; I also do it. Friends who work in creative fields need to use their brains a lot every day. If they completely cut out carbon dioxide, they would feel sleepy and unable to think clearly at 3 pm. Instead, they switched to a fistful of multi-grain rice with a sufficient amount of vegetables and protein per meal. In three months, they lost 13 pounds, and even the low blood sugar that they frequently suffered from before did not appear again.

In fact, you can think of your basal metabolism as a small coal-burning boiler. Protein is the most durable coal. If you eat boiled vegetables with no nutrition every day and do not consume enough protein, the boiler will not have enough fuel to burn. Even if you add the same amount of firewood as before, you will not be able to burn the previous calories. The excess calories will be turned into fat and stored. This is the core reason why it is harder for many people to lose weight. For adults of average weight, it is enough to eat 1.2-1.6g of protein per kilogram of body weight every day. For a 55-kg girl, it is probably two eggs, a cup of milk, and a piece of lean meat or fish the size of a palm. There is no need to deliberately eat protein powder unless you rarely encounter meat.

You don’t have to use a food scale to count the grams every time. When eating out, first pick up the green leafy vegetables with two chopsticks, then eat a piece of protein, and finally take two bites of the staple food. Put down the chopsticks when you feel full. There is no need to hold on to finish the rice in the bowl. As for whether you can have late-night snacks and drink milk tea, in fact, as long as your total calories for the day are not exceeded, it is perfectly fine to eat a boiled egg or drink half a cup of sugar-free yogurt when you feel hungry after working overtime until 10 o'clock. On weekends, you can go out to dinner with friends for a barbecue and a cup of milk tea. , there is no need to feel guilty, just return to your normal diet the next day. I eat my favorite taro cake once a week. As long as I eat less than half a bowl of rice at noon that day, my weight has basically not fluctuated, and I will not secretly hide at home and overeat due to greed.

In the final analysis, the diet you choose must last you a lifetime. If you feel that you want to give up completely after you stick to the plan you stick to for three months, that is probably not a good principle for you. After all, what we care about is long-term weight status, and we are not trying to be an ascetic who only eats boiled vegetables, right?