Balanced diet ratio

A truly implementable balanced diet ratio is never a fixed value, but a dynamic combination of "universal basic framework + personal customization". The core is to meet your current physical needs, rather than hard-earned numerical scales.

If you have no special diseases and no need for high-intensity exercise, the most worry-free basic framework is the plate method commonly used in nutrition circles: half of the plate should be filled with dark green vegetables, cruciferous vegetables, and a quarter of high-quality proteins such as fish, poultry, eggs, and soy products. The remaining quarter should be filled with staple foods, of which one-third should be replaced with multigrain potatoes. When drinking water, prefer boiled water and light tea, and drink less sugary drinks. This is enough. Just like a one-size-fits-all T-shirt in a clothing store, it will fit most people of average stature. You don’t have to worry about it. You can use it when cooking at home or even ordering takeout.

But if you really want to suit your own situation, you must adjust it. Last week I just received two very contrasting consultants: a 28-year-old Internet operator girl has polycystic cysts and severe insulin resistance. I cut the proportion of refined staple foods in half for her, replacing them with mixed beans and steamed sweet potatoes. The protein was adjusted to 1.2 grams per kilogram of body weight, and more high-quality fats were added. She persisted for three months. Not only did her aunt become regular, she also lost 8 pounds without knowing it, and she did not feel sleepy in the afternoon at work. Another 42-year-old amateur marathoner would get leg cramps after running less than 15 kilometers in a half-marathon if he ate according to this ratio. His daily ratio of carbohydrates was directly increased to 60%, and whole grains accounted for half. Three days before the race, he had to add white rice and white flour to quickly store energy. The protein was maintained at 1.6 grams per kilogram, and he would not be exhausted even after running the entire marathon. These two ratios are very different, but they are both reasonable "balances" for the corresponding people.

When it comes to this, some people are definitely going to raise objections. Are the ketogenic diet and vegan diet that have been widely circulated on the Internet wrong? Not really, the debate on the ratio has never stopped in the nutritional community. Supporters of the ketogenic diet believe that increasing the proportion of fat to 70% and controlling carbohydrates within 5% can quickly reduce weight and improve epilepsy symptoms. Indeed, this plan is also used clinically to assist in the treatment of certain diseases. Many people with severe insulin resistance can also see effects in the short term, but the mainstream nutrition community still does not recommend that ordinary people eat this way for a long time. I met a young man who blindly tried ketosis. He persisted for a month and ended up in the emergency room with ketoacidosis, and his blood lipids were much higher. The logic of the ratio for vegans is different. Since there is no animal-source protein, the proportion of protein must be increased by about 10%, and a sufficient amount must be obtained from foods such as quinoa, soy products, and mushrooms. Otherwise, it is easy to suffer from muscle loss and reduced immunity.

To be honest, I used to be superstitious about the "perfect ratio". I weighed it on a food scale before cooking. 100 grams of brown rice equals 100 grams. I had to pick out every extra grain. When I went out to have a party to eat hot pot, I had to rinse the oil with water first. However, I fell apart after holding on to it for half a month. I ate fried chicken and milk tea for three days in a row, and my weight increased by two kilograms. Now I am much more relaxed. I basically follow the plate method during the workday. I don’t have to worry about going out for barbecue and drinking iced Coke with my friends on weekends. As long as five or six days in a week meet the basic framework, my nutrient intake will not be too bad. The vitamin and protein indicators in the last physical test are all within the standard range.

Of course, I have to remind you that if you have underlying diseases, such as diabetes, kidney disease, or are in special groups such as pregnant women, the elderly, and infants, don’t look for formulas on the Internet to make random prescriptions. You must find a doctor or registered dietitian to adjust according to your body parameters. Especially for patients with kidney disease, random protein supplementation will increase the burden on the kidneys, and the gain will not be worth the loss.

To put it bluntly, a balanced diet is never a shackles on you. It does not require you to take out a calculator for a long time before eating. It serves your body. If you eat according to a certain ratio for half a month and you feel hungry and dizzy, or you feel sick when you eat, don’t doubt it. This ratio is definitely not suitable for you, so just change it - after all, you can eat comfortably and be in good physical condition, which is the real balance.