Weight management diet plan

You don’t have to be starved to the point of dizziness, you don’t have to completely quit milk tea hot pot, and you don’t have to buy hundreds of Internet-famous fat-reducing ingredients. As long as you grasp the three core principles of "controlling the calorie gap to 300-500 calories (not lower than basal metabolism), adapting the nutrient ratio to your living habits, and being able to stick to the plan for more than 6 months," ordinary people can steadily reduce body fat by 5-10% in 3-6 months, and there will be almost no rebound.

I worked overtime for the past two years, drank milk tea instead of water, and weighed 142 pounds at 172. I panicked when my jeans couldn’t be buttoned. I followed the trend and bought the Copenhagen Diet, and lost 7 pounds in 13 days. As a result, I gained 9 pounds back in the first week after returning to eating normally. My aunt even postponed the surgery for half a month. I lost my hair so much that I thought I was going bald. Later, after talking with friends in the nutrition department, I realized that the weight management diets currently on the market are actually suitable for different groups of people. There is no "best solution that is universally applicable to the entire Internet". I have been through many pitfalls and slowly figured out the way. I have basically tried different schools of plans. I will tell you the pros and cons of each, and you can choose according to your own situation.

First, let’s talk about the low-carb or even ketogenic diet, which has been very popular recently, which means to reduce the daily carbohydrate intake to less than 10% of the total calories. Basically say goodbye to rice, flour and sugar, and rely on fat and protein for energy. My best friend who has polycystic cysts and insulin resistance took this as the doctor ordered. She doesn’t like to eat staple food and eats meat every meal. It is almost painless to follow it. She has steadily lost 21 pounds in 3 months, and her previous problems with acne and her aunt’s disapproval have improved a lot. But not everyone can try this plan. I tried it myself for a week, and I felt dizzy every day. During meetings, my brain couldn't move, my speech got stuck, and I had a strange taste in my mouth. After I checked, I found out that it is not suitable for people with weak kidney function and who have to use their brains intensively. Long-term low-carb diet may also affect endocrine. If you already like to eat noodles and rice, and you insist on not eating, there is a high probability that you will have explosive overeating within two weeks.

After talking about the niche, let’s talk about the “calorie calculation method” that everyone is most familiar with. To put it bluntly, the calories you eat every day are 300-500 calories less than what you consume. You can eat anything, as long as you control the total amount. My former colleague is a programmer and lives a very regular life. He brings his own meals every day. Each meal consists of one punch of grains + one palm of high protein + two punches of vegetables. When cooking, he weighs the food on a scale. He doesn't deliberately stop snacking. When he gets hungry in the afternoon, he eats a small handful of nuts and half a piece of black chocolate. In the past six months, he has lost 18 pounds, and his body fat has dropped from 28% to 20%. Now he eats normally and has not regained it. But this method also has pitfalls. I have seen people who are so obsessed with eating a cherry tomato that they have to count calories. They dare not use chopsticks when having dinner with friends. As time goes by, they develop eating disorders. At night, they hide in the room and secretly show off cookies, but they lose weight and gain weight. In fact, ordinary people don't need to be precise about every calorie. They probably know that they will be 70 to 80% full after each meal. Just eat less heavy oil and salt takeaways. There is no need to act like a walking food calculator.

If you find it troublesome to count calories and painful to give up carbohydrates, you can try the intuitive eating method, which is very popular abroad. To put it bluntly, you just follow your body's feelings. Eat when you are hungry and stop when you are full. There is no need to deliberately restrict food. I basically eat like this now. If I'm hungry in the morning, I'll eat a meat bun and soy milk. If I'm not hungry, I'll have a glass of milk and an egg. At noon, I can grab a meal from the company cafeteria, one meat and two vegetables and a small bowl of rice. In the evening, if I want hot pot after get off work early, I'll order three-point sugar for milk tea. I never deliberately force myself not to eat anything. My body fat has always been stable at around 22%, which hasn't changed for several years. However, this method is actually not very friendly to novices. If you have just experienced dieting and overeating, your perception of fullness and hunger has been messed up. It is easy to eat too much at first, and it will take a month or two to slowly adjust to find the feeling.

Let’s talk about some practical daily tips, which I learned after stepping on countless pitfalls: Don’t be hungry when you catch the subway in the morning. It only costs 5 yuan to buy a tea egg and a cup of sugar-free soy milk from a roadside stall. Otherwise, if you are hungry until noon, you will most likely order an excessive amount of fried chicken burgers; don’t completely skip carbohydrates at night. I have tried it before, and I got up hungry at 2 a.m. to eat the food in the refrigerator. Instead of eating half a bowl of multi-grain rice or half corn, you can sleep well without craving for snacks. Don’t starve yourself in advance when having a dinner with friends. Eat meat as normal and take a few bites of cake and milk tea if you want. You don’t only eat this one meal in your life, so there is no need to spoil everyone’s fun for a few calories.

Actually speaking, there is really no standard answer to weight management. If you can avoid eating carbohydrates for the rest of your life, then ketosis is the best solution for you. If you like to arrange your life clearly, counting calories is also suitable. The core is never what method you use, but whether you can stick to this method comfortably. After all, what you want is long-term good health, good-looking clothes, and normal physical examination indicators, not the photos of the scale in your circle of friends that are photoshopped over and over again, right?