Luo Shikuan (Dean of Jikang Otolaryngology Clinic and Director of Natural Medicine Health Care Center) eats wisely and loses 0.5 kg every week. Don't forget to gain weight 1 kg. Many a mickle makes a mickle, which may reach the level of obesity after a long time. You can ask a professional naturopathic or integrative medicine doctor to make a basic physical, physiological, psychological and nutritional assessment for you, and then decide whether you need to lose weight. If you want to lose weight, please remember that it is a ketogenic diet, and you don't need to take medicine. In the process of losing weight, try to do three meals regularly and quantitatively. If you are really not hungry, don't force yourself to eat. But when you are hungry, you must eat and avoid overeating in a single meal. We don't approve of any form of quick-acting diet. You can lose weight at 0.5 to 1 kg per week. Diet principle of losing weight 1: less bad oil, more good oil, better salt and less sugar forever. A heavy-tasting diet is usually formed by habit. Parents often cultivate the wrong habits to their children, and as a result, the whole family becomes obese, and then the responsibility is passed on to heredity. Food with strong fragrance is usually delicious food with high calorie, and salt, sugar and bad fat are three high. The same food has the following kinds of calories: frying > brine > boiling. So first of all, avoid frying food and replace high-temperature cooking with healthy fat. White salt is replaced by natural sea salt and rock salt of various minerals, and the right amount can be tasted; Don't drink sugary drinks and sugary foods, at least start with lowering blood sugar. When you really want to eat a little, it is a good choice to eat sour and sweet fruit to satisfy your desire. Principle 2: Eat more fruits and vegetables, chew more fruits and vegetables, and provide fiber, vitamins, minerals and phytochemicals needed by the body. It is recommended to prepare a raw vegetable for every meal. The nutrients of raw food can be completely preserved, and the contained enzymes are not destroyed, which can help digestion and strengthen environmental protection in the body. Every bite of food should be chewed slowly, so that the body has enough time to feel full and naturally avoid overeating. If you take a ketogenic diet, it is not recommended to eat any sugary fruit, which is relatively limited and has received many negative criticisms. Personally, I have referred to many sayings that fruits don't need to be too restrained, without arrogance and prejudice. If you want to eat, you must choose varieties with low sugar content, high acidity and strong aroma, such as tomatoes, guava, oranges, lemons, passion fruit, kiwi fruit, blueberries and strawberries. On the other hand, the book "Medical Psychic Media" published on 20 16 is very rammed, especially for the name of fruit, and loudly appeals to health lovers not to get "fruit phobia". It is recommended to choose the season and nutrition, preferably natural and organic and eat alone on an empty stomach, or eat with lettuce, and it is recommended to eat at least one hour after meals. The reason why eating fruit is not good is that eating it with dinner is easy to cause digestion. These two ways of keeping in good health have their own advantages, but it is actually quite difficult for a person not to eat fruit. People who need to lose weight quickly and healthily, of course, suggest not to eat any very sweet fruits during weight loss, and only eat colorful vegetables. Ordinary normal people need to eat fruits properly, preferably sour and sweet, which will make them feel full of happiness. Luo Shikuan (Dean of Jikang Otolaryngology Clinic and Director of Natural Medicine Health Care Center) eats wisely and loses 0.5 kg every week. Don't forget to gain weight 1 kg. Many a mickle makes a mickle, which may reach the level of obesity after a long time. You can ask a professional naturopathic or integrative medicine doctor to make a basic physical, physiological, psychological and nutritional assessment for you, and then decide whether you need to lose weight. If you want to lose weight, please remember that it is a ketogenic diet, and you don't need to take medicine. In the process of losing weight, try to do three meals regularly and quantitatively. If you are really not hungry, don't force yourself to eat. But when you are hungry, you must eat and avoid overeating in a single meal. We don't approve of any form of quick-acting diet. You can lose weight at 0.5 to 1 kg per week. Diet principle of losing weight 1: less bad oil, more good oil, better salt and less sugar forever. A heavy-tasting diet is usually formed by habit. Parents often cultivate the wrong habits to their children, and as a result, the whole family becomes obese, and then the responsibility is passed on to heredity. Food with strong fragrance is usually delicious food with high calorie, and salt, sugar and bad fat are three high. The same food has the following kinds of calories: frying > brine > boiling. So first of all, avoid frying food and replace high-temperature cooking with healthy fat. White salt is replaced by natural sea salt and rock salt of various minerals, and the right amount can be tasted; Don't drink sugary drinks and sugary foods, at least start with lowering blood sugar. When you really want to eat a little, it is a good choice to eat sour and sweet fruit to satisfy your desire. Principle 2: Eat more fruits and vegetables, chew more fruits and vegetables, and provide fiber, vitamins, minerals and phytochemicals needed by the body. It is recommended to prepare a raw vegetable for every meal. The nutrients of raw food can be completely preserved, and the contained enzymes are not destroyed, which can help digestion and strengthen environmental protection in the body. Every bite of food should be chewed slowly, so that the body has enough time to feel full and naturally avoid overeating. If you take a ketogenic diet, it is not recommended to eat any sugary fruit, which is relatively limited and has received many negative criticisms. Personally, I have referred to many sayings that fruits don't need to be too restrained, without arrogance and prejudice. If you want to eat, you must choose varieties with low sugar content, high acidity and strong aroma, such as tomatoes, guava, oranges, lemons, passion fruit, kiwi fruit, blueberries and strawberries. On the other hand, the book "Medical Psychic Media" published on 20 16 is very rammed, especially for the name of fruit, and loudly appeals to health lovers not to get "fruit phobia". It is recommended to choose the season and nutrition, preferably natural and organic and eat alone on an empty stomach, or eat with lettuce, and it is recommended to eat at least one hour after meals. The reason why eating fruit is not good is that eating it with dinner is easy to cause digestion. These two ways of keeping in good health have their own advantages, but it is actually quite difficult for a person not to eat fruit. People who need to lose weight quickly and healthily, of course, suggest not to eat any very sweet fruits during weight loss, and only eat colorful vegetables. Ordinary normal people need to eat fruits properly, preferably sour and sweet, which will make them feel full of happiness. Diet Principle 3: If you don't want to get fat and hungry, you must know about resistant starch, which can be used to help reduce the contact time between carcinogens in food and large intestine cells. Resistant starch belongs to water-insoluble starch and can accelerate the peristalsis of large intestine. It is not easy to digest and absorb, so it will not cause a rapid increase in blood sugar, and it can be converted into short-chain fatty acids containing three to five carbons during the fermentation reaction of beneficial microorganisms in the large intestine. Butyrate is one of the representatives of this kind of fatty acids (this characteristic is similar to dietary fiber). Butyric acid can provide energy for normal large intestine cells through mitochondrial metabolism. Cancerous colorectal cells will use glucose as energy source, while butyric acid will be concentrated in the nucleus; If the nucleus contains high concentration of butyric acid, it can inhibit the activity of histone deacetylase (HDAC) and cause histone acetylation. Such gene regulation can inhibit cell proliferation and promote cancer cell apoptosis, which is one of the reasons why butyric acid can prevent colorectal cancer-the existence of short-chain fatty acids in large intestine can not only supplement nutrition for normal cells, but also prevent the generation and deterioration of cancer cells. Resistant starch is divided into four categories: the first category is common in beans and seeds; The second kind exists in raw potatoes, sweet potatoes and bananas, which can be supplemented in time; The third category refers to aged starch that has been cooked and then cooled, such as overnight rice (but you must pay attention to the preservation method to avoid bacterial growth and food deterioration after repeated heating and cooling); The fourth kind is to grind the aged starch which is cooled and dried after cooking into powder, which can be added to food such as fruit and vegetable juice, milk and yogurt. Although the recommended intake of resistant starch has not yet been determined, its calorie per gram is lower than that of ordinary starch. In addition, the above discussion shows that eating resistant starch has a good effect on blood sugar and calorie control and anti-inflammation. As a long-term passive diet food, it can meet the basic food requirements of diversified health needs and should be a good choice. A bowl of 200 grams of white rice has about 280 calories and a bowl of 200 grams of brown rice has about 390 calories. Why is there such a big temperature difference? It turns out that in addition to cellulose, the epidermis and germ of brown rice also contain high content of oil, rice bran alcohol, various amino acids (especially GABA-γ- aminobutyric acid) and rich vitamins, but brown rice can bring us a long-term satiety. People who are used to eating brown rice not only consume more calories a day, but also easily supplement enough micronutrients, which can enhance physiological metabolism, lose weight, resist oxidation and resist aging. This article is excerpted from the prescription of conscience medicine: 37-year tips of physical rehabilitation for otolaryngologists/Luo Shikuan (president of otolaryngology clinic and president of natural medicine health care center) and Luo/persimmon culture.