Weight management dietary principles include

There is a reasonable calorie gap, full nutrient intake is ensured, and the plan can be adhered to for a long time. All other subdivision requirements are an extension of these three points. There is no list of "must eat" and "absolutely untouchable" foods.

The precise calorie control group and the low-carb ketogenic group have been arguing for more than ten years, but no one can convince the other. In fact, they have not jumped out of the premise of "calorie gap" in essence. The former requires you to calculate your TDEE (Total Daily Energy Expenditure) every day and maintain a safe gap of 300-500 calories. It is especially suitable for people who are sensitive to numbers and like to plan. I have a friend who is an accountant. He writes down what he eats in his work form every day. After eating stuck in the gap for half a year, he has steadily lost 20 pounds. Now he eats normally and has not rebounded. But if you get a headache when you see the numbers, and you usually work overtime until nine o'clock and don't even have time to cook, you can definitely take the latter route. There is no need to count calories. Just replace the white rice and white noodles with multi-grain grains and quit milk tea drinks with added sugar, and you will naturally be able to make a difference. I had a client who used to check his weight from counting calories to eating a cherry tomato. He kept at it for 28 days and then collapsed. After eating hot pot for three days, he gained back 6 pounds. After switching to a refined carbohydrate control mode, he lost 12 pounds in two months without any trouble. Really, don’t listen to those nonsense that says “such and such method is the only correct one”. As long as it can create a safety gap, whatever method suits you is a good method.

However, the caloric gap is only the threshold for entry. If you really want to lose weight without rebounding and lose weight comfortably, you must lay a solid foundation for balanced nutrition. Many people are obsessed with calories when they first get started, eating boiled vegetables and 2 chicken breasts for every meal. In the end, they lose weight and lose weight, and their aunts run away from home. They just forget about the requirement of balanced nutrition. There are also different considerations here: People who regularly do strength training seek to eat 1.6-2.2g of protein per kilogram of body weight, giving priority to animal protein, which will cause muscle loss slowly and a strong sense of satiety. ； Vegetarians don’t need to panic. As long as the proportion of grains and beans is properly matched, plant protein can also meet your needs. You don’t have to force yourself to eat meat you don’t like. I used to have a friend in the fitness circle who ate only chicken breasts + broccoli + oats every day for a month in order to reduce body fat. Later, he went for a physical examination and found out that he was deficient in vitamin D and had low hemoglobin. He felt dizzy after even moving for a few times. Later, he added 100g of berries a day and ate beef and mutton with fat twice a week. The index slowly came back. In fact, for ordinary people, there is no need to worry about eating 20 kinds of food every day. As long as each meal has fist-sized staple foods, palm-sized protein, and two hands of vegetables, it doesn't matter if one or two nutrients are occasionally missed. There is no need to worry about it.

The first two points talk about "how to eat right", but I have seen 90% of people who fail to lose weight fall on the last point: Can you stick to the eating method you choose for half a year, a year or even a lifetime? Those 7-day fasting methods and 21-day fat-reducing meals are essentially contrary to human nature. You can't live your whole life without eating hot pot, milk tea, and kebabs, right? I have maintained my weight for 6 years and have never completely tabooed food. I eat iced milk tea once a week in the summer, and eat hotpot mutton with my friends in the winter. As long as I eat normally the rest of the time, my weight will not fluctuate significantly. On the contrary, the more I completely ban certain foods, the easier it is to eat in revenge. Oh, by the way, don’t ask yourself to follow the diet of professional athletes preparing for competitions. People eat zero sugar and fat for a short period of time just to improve competition performance. After preparations are over, they will return to their normal diet. Ordinary people will only mess up their metabolism if they follow the same diet. For example, if you work overtime until nine o'clock, and there happens to be a sausage shop downstairs, you can buy it if you really want to eat it. You don't have to hold back and go back to eat boiled vegetables, otherwise you will most likely lie in bed tossing and turning at night, and finally get up and order the whole fried chicken, which is not worth the gain.

As for eating vegetables first and then staple food, drinking enough 2L of water every day, and not eating after 8 pm, these are just icing on the cake, not iron rules that must be followed. To put it bluntly, the dietary principles of weight management are never to list a bunch of prohibitions for you, but to help you find a way to live peacefully with food. After all, what we want is long-term health, not losing a few pounds in the short term and then rebounding quickly, right?