weight management diet plan

The core of the diet that is most suitable for most ordinary people to manage their weight is never extreme fasting or complete abstinence from carbohydrates or fats and sugars, but On the premise of meeting daily basal metabolic needs and not suppressing normal appetite, create a moderate caloric difference of 300-500 kcal while ensuring adequate intake of protein, dietary fiber, and high-quality fat. ——This is the core logic that I have concluded by reducing my weight from 132 pounds to 106 pounds and maintaining it for 3 years, and helping more than a dozen friends around me adjust their diets.

I was the first to follow the trend and tried the 7-day apple fasting method. I was so hungry that I lost 6 pounds in one week. As a result, I regained 8 pounds in half a month after returning to normal eating. I also lost hair for almost a month. I went to the hospital for a check-up and found out that it was malnutrition caused by long-term insufficient caloric intake. It was then that I realized that those programs that make you hungry to the point of dizziness essentially consume your muscles and water and cannot retain results at all.

The diet plans that are popular on the Internet now actually have their own applicable scenarios, and there is no need to stick to one as an edict. For example, my bodybuilder, Fa Xiao, used a low-carbohydrate diet when preparing for competitions in the past few years. The daily carbohydrates were controlled within 100g. They were all slow-carbohydrates such as oats and sweet potatoes. In 3 months, his body fat dropped from 28% to 21%, and his abdominal muscles were in full shape. He came out, but he also said that when he gave up milk tea and desserts in the past two weeks, he was so irritable that even his cat did not dare to rub him. Moreover, people with gout and poor kidney function could not use this plan at all. The uric acid rose faster than the weight loss.

My best friend, who is a nurse, had high blood lipids during her physical examination last year. The doctor asked her to control her weight. She chose the Mediterranean diet, eating more deep-sea fish, olive oil, whole grains, enough vegetables every day, and only eating lean red meat. She doesn’t like heavy food. She lost 12 pounds in half a year, and her blood lipid index returned to the normal range. The only drawback is that it really costs money. If an ordinary office worker eats Norwegian salmon and extra virgin olive oil every day, the food cost will at least double.

There is also the 16+8 intermittent fasting that many office workers like to try now. My colleague loves to sleep in and never eats breakfast. He just happens to have his eating time from 12 noon to 8 pm. He is not hungry at all. He has lost 10 pounds in 3 months. However, the girl opposite him followed the trend and contracted chronic gastritis for half a month. The pain was so bad that he went to the hospital. People with irregular diets and stomach problems should really not join in the fun.

My current diet actually combines the advantages of these plans, and I am not strictly stuck on which school I belong to. When you wake up in the morning, add a cup of sugar-free soy milk to a boiled egg and half a stick of corn, and you will feel full until noon. You don’t need to bring special fat-reducing meals when eating in the workplace canteen. You can just pick a fistful of lean meat or fish, two fistfuls of green leafy vegetables, half a fistful of rice, and vegetables with heavy oil and salt and put them in warm water without much trouble. If you get hungry at three or four in the afternoon, just grab a handful of plain nuts or eat a small apple, so that you won't be hungry.

Last week, I really wanted to eat Chongqing hot pot, so I invited a friend to eat it. I chose the bone soup pot, which is specially cooked with beef and green leafy vegetables. I only took one or two bites of processed meatballs and crispy pork. I didn't drink iced milk tea. I drank sugar-free oolong tea at room temperature. I weighed myself the next day and didn't gain any weight at all. There is really no need to force yourself to the point where you can't even take a bite of what you like. It is better to arrange an "indulgent meal" once a week to satisfy your cravings than to get up in the middle of the night and show off a whole box of cakes, which will easily break the can.

I have specifically asked a nutrition doctor before and they said that it is best for adult women to have a daily intake of no less than 1,200 kcal and for men no less than 1,500 kcal. This is the bottom line of basal metabolism. Below this number, the body will automatically enter "famine mode" and start to lose muscle and reduce basal metabolism. By then, you will gain weight even if you eat the same amount as before, but the gain will not be worth the candle. You must also eat enough protein. Eat 1g-1.2g protein per kilogram of body weight per day. For example, if you weigh 100 pounds, you should eat 50g-60g protein per day, which is about the amount of two eggs, a cup of milk, and a fist of lean meat. If you have enough, you will not be hungry easily and will not lose muscle.

Oh, by the way, don’t stare at the scale every day. I used to weigh myself first thing every morning when I got up. If I lost 2 ounces, I would be happy for a long time. If I gained 1 ounce, I would be so anxious that I wouldn’t dare to eat all day. Later, I changed it to weighing myself once a week on an empty stomach every Monday morning. On the contrary, my mentality has become much more stable. After all, my weight will fluctuate by two or three pounds due to water content and defecation. Weighing myself every day is just to make myself unhappy. Also remember to drink enough 1.5L to 2L of warm water every day. Sometimes if you feel hungry, it’s actually just a lack of water in your body. Drink a glass of warm water and wait for ten minutes, and you may not want to eat.

After all, weight management is essentially a long-term matter. You can’t eat boiled vegetables and hot pot milk tea for the rest of your life, right? Instead of looking for those extreme plans to lose ten pounds in ten days, it is better to slowly adjust your eating habits and find a rhythm that suits you. After all, what you want is long-term symmetry and good condition, not just losing weight in one month, right?