1. Limit total energy
Energy control should be gradually reduced to avoid sudden drop below the minimum safety level. To control the total energy intake, we should choose more low-energy foods. Low-energy foods are: cereals, preferably coarse grains; Beans, including soybeans and their products, peas, mung beans and so on. All kinds of vegetables, especially dark vegetables; Fruits, especially citrus, pineapple, jujube, kiwi fruit, etc. Rich in vitamin c; Bacteria and algae and lean meat. High-energy foods include fat meat, stored meat, animal oil, and most snacks (such as melon seeds, pine nuts, almonds, peanuts, walnuts, etc. ) and candy (cake, candy, chocolate, ice cream, etc. ).
The average adult's daily intake of heat energy should be controlled at about 1000kcal, and the minimum should not be less than 800kcal, otherwise it will cause harm to the body. Besides controlling the total energy, we should also control the ratio of heat production to heat production of the three thermogenic nutrients, that is, protein energy accounts for 25% of the total energy, fat accounts for 65,438+00%, and carbohydrate accounts for 65%. The energy supply of protein, fat and carbohydrate per gram is 4 kilocalories, 9 kilocalories and 4 kilocalories respectively.
(1) Dieting therapy: daily intake of energy 1200~ 1800kcal, suitable for body mass index & gt23.
(2) low-energy therapy: the daily energy intake is 600~ 1000kcal, which is suitable for body mass index >; 25
(3) Very low energy therapy: the daily energy intake is 200~600kcal, which is suitable for body mass index >; 30
2. Appropriate amount of protein
Appropriate amount of high-quality protein is used to ensure the normal growth and development of cells and tissues in the body, and high-quality protein (such as fish, chicken, duck, poultry, egg white, milk, etc. ) or vegetable protein foods (such as soybeans, tofu, and thousands of bean products). ) You can choose less fat.
Limiting fat
In the choice of food types, we should eat more lean meat, milk, fruits, vegetables and cereals, and eat less fatty foods such as fat meat, livestock meat and fried greasy food. The total food intake for three meals a day should be controlled at 500g g, and the edible oil should be less than 20g per day. Vegetable oil with high unsaturated fatty acid content should be selected, which is beneficial to reducing blood lipid and cholesterol and preventing atherosclerosis, such as soybean oil, corn oil, sesame oil, peanut oil, rice bran oil and rapeseed oil. Animal fats, such as lard and butter, should be avoided.
Limit sugar
Sugar will be converted into fat in the body, especially after simple sugar is ingested by obese people, so simple sugar foods such as sucrose, maltose, fructose, candy, preserves, desserts, etc. should be eaten as little as possible or not. There is no restriction on dietary fiber, and the daily dietary fiber supply should be no less than 12g. Most fiber-rich foods, such as cereals, beans, fruits and vegetables, are generally low in fat. Supplementing sodium alginate, a polysaccharide in wheat bran, pectin and seaweed, can appropriately increase dietary fiber and increase the excretion of fat in feces.
5. Limit salt and purine
Salt can cause thirst, stimulate appetite and gain weight. The salt intake should be 3 ~ 6g/d; Purine can stimulate appetite and increase the metabolic burden of liver and kidney, so animal viscera (such as animal liver, heart and kidney), anchovies and sardines with high purine content should be restricted.
Stop drinking
Wine is a pure energy food, and 1 ml pure alcohol can generate about 7kcal of heat. The following are the alcoholicity of common wines: Beijing Erguotou 65%, red wine 10%- 13%, white wine10/3%, apple wine 15% and carved wine/kloc-0.
7. Develop good eating habits
Food should be diversified to avoid partial eclipse. Distribute the food intake of each meal in a day as reasonably as possible (morning: middle: evening = 3: 4: 3), and don't overeat or miss meals. Eat more porridge, soup and water, drink a cup of boiled water on an empty stomach after getting up in the morning, and ensure 7~8 glasses of water every day (1500ml~ 1700ml). When eating, you can eat vegetables and soup before eating meat, and pay attention to chewing slowly, control the speed of eating, avoid eating snacks while watching TV, and avoid sleeping after a full meal.
8. Cooking methods and meals
Cooking methods such as steaming, boiling, burning and stewing should be adopted, and frying and frying should be used as little as possible. Fried food contains a lot of fat, which can stimulate appetite. The number of meals varies from person to person, usually 3~5 times is appropriate.
9. Reasonable weight loss plan
Lose weight realistically. Generally speaking, for adults with mild obesity, you can lose 0.5~ 1.0kg per month, that is, you can lose at least 100kcal per day on the basis of previous diet, while for adults with moderate obesity or above, it is appropriate to lose 0.5~ 1.0kg per week, that is, you can lose at least 450kcal per day on the basis of previous diet. Don't fast, lose weight suddenly or eat as you please.
Extended data:
Dietary weight loss should keep a proper negative balance of energy intake and consumption under the condition of ensuring protein and other nutrients, so as to promote the decomposition of fat and last for a long time, so that the weight gradually drops and approaches the standard weight, thus achieving the purpose of weight loss. For the definition of obesity, we can calculate the body mass index (BMI) = weight/height 2(kg/m2) and measure the waist circumference.
Dietary principle
It's important to stick to a diet and lose weight. It is necessary to reasonably limit the intake of total energy, fat and sugar, appropriately consume protein, limit salt and abstain from drinking, and develop good eating habits, so as to lose weight step by step. While controlling diet, we should appropriately increase physical exercise.
References:
Dieting to lose weight _ Baidu Encyclopedia