Dietotherapy to lose weight is not simply dieting, eating less or not eating, but adjusting diet structure, paying attention to diet style and properly controlling food intake, which is an effective way to deal with obesity.

(1) Adjust the diet structure:

Reduce sugary foods, such as rice, flour and sweets rich in starch. ; Try to eat less high-fat foods such as fat meat, animal oil, fat goose and cream, and control them to 20% ~ 25% of the total daily calories, and appropriately increase the intake of protein to make it account for 20% of the daily calories. You can eat more lean meat, fish, eggs and bean products, eat more fresh vegetables and water, and supplement vitamins, minerals, trace elements and dietary fiber to satisfy hunger. The purpose of adjusting the dietary structure is to reasonably distribute the ratio of protein, fat, sugar and heat energy within the range of limiting heat energy, so as to achieve a nutritional balance, which can not only lose weight, but also ensure the normal needs of the body.

(2) Reasonable meal sharing:

Women should eat early, eat well at noon and eat less at night during weight loss. If you are careless in the morning, make do at noon and have enough at night, you are most likely to get fat. All kinds of digestive enzymes that promote the conversion of food into sugar and fat in human body are secreted by pancreas. The secretion of human pancreas is higher at night than during the day, which means that the digestion and absorption function is higher at night than during the day. If the dinner is rich and excessive, there will be less energy-consuming activities at night, which will undoubtedly help the body to store fat. "So, it is forbidden to eat too much at night and be light. The calorie distribution of three meals a day should be three, four and three. Obese people can eat more breakfast and less dinner, which can be reduced by 30% to 25%. In addition, don't add meals before going to bed, correct the habit of eating snacks, avoid eating too fast, drink less coffee, drink tea in moderation, eat less salt, improve cooking methods, stir fry less, stir fry more, cook more, stir fry more, marinate more, cook more, and reduce oil consumption.

(3) Appropriate control of food intake:

During the period of losing weight, women should reduce the supply of high fat and high calories, resulting in a negative balance between supply and demand of calories, so that the intake of calories in the body is less than the demand, thus consuming excess fat accumulated in the body. Controlling food intake does not mean fasting. If the intake of sugar and fat is too small, the fat stored in the "fat bank" cannot be converted into heat for a while, which will lead to hypoglycemia, dizziness, palpitation and fatigue. Therefore, diet control can neither be fasted nor reduced too fast, and it should be gradually reduced. The control of food intake should be based on the energy and physical strength of maintaining normal activities without hunger, and generally gradually reduce to 60% ~ 70% of normal calories. Excessive weight loss is not good for your health.

In addition to regulating and controlling diet, there are many kinds of low-calorie, low-fat, high-protein and high-fiber diet foods on the market at present, which not only ensure the nutritional needs, but also avoid starvation. You can have a try. At the same time of diet and weight loss, increase physical exercise appropriately, which has good effect. It must be noted that diet control should not blindly diet and fast, otherwise it will lead to malnutrition, anorexia nervosa and other diseases caused by it, causing irreparable damage to the body. Diet and weight loss should be adhered to for a long time, the reduction should be stopped, and weight loss often does not become fat.

Vegetarian diet

Taking vegetables as the staple food and not eating chicken, cattle, sheep, pigs, fish and other foods to achieve the purpose of losing weight is vegetarian. Although this method can reduce weight, it is easy to lack amino acids, protein and vitamin B 12 necessary for cell survival, and it is easy to cause malnutrition or lack of nutrients, thus affecting health. So you should choose carefully, and the time should not be too long, otherwise it will easily lead to bad consequences.

Drink water to lose weight

Medical scientists believe that the volume of the stomach is limited. If obese people drink as much boiled water as possible every day, and the intake of water is limited to the patient's satiety, they can reduce the intake of food, thus achieving the goal of losing weight.

liquid diet

Liquid diet is also called "very low calorie diet" in medical clinic. People who lose weight in this way, 16 weeks or maybe longer, don't eat solid food at all, and only drink a few cups of protein solution of dry cola with a total calorie of l674~3348 every day, and lose 2 ~ 4 kilograms a week, and then lose about 2 ~ 5 kilograms a week. It is reported that thousands of obese people successfully lost 25 ~ 35 kilograms in only 16 weeks after implementing a liquid diet.

Slow diet

Slow food diet aims to lose weight by slowing down the eating speed. Researchers believe that after food enters the human body, blood sugar in the body will rise. When blood sugar rises to a certain level, the food center in the brain will send a signal to stop eating. If a person eats too fast, he often eats too much when his brain signals him to stop eating.

Balanced diet to lose weight

A balanced diet to lose weight means that dieters should take grains, vegetables, fruits and juices as their staple foods every day, but other sugar foods should be limited except vegetables which are low-calorie foods, that is, they should eat all of them, but not too much. The sugar intake should not exceed 25 10 cola per day, plus 1255 cola in protein and 837 cola in oil, which is a low-calorie sugar balanced diet with 4.6 dry cokes per day. Keeping slim is a lifelong thing. Therefore, women must form the habit of distributing food calories in their lives, and remember that high-calorie sugar cannot be eaten in large quantities every day. Otherwise, just eating a lot of sugar every day is enough to supply the body with all the energy it needs for a day, while eating body fat and protein at the same time will have more opportunities to accumulate fat in the body because it doesn't need a lot of use. In addition, when the daily sugar is not used up, it will also turn into fat accumulation.

In common edible sugars, such as fried rice, fried noodles, fried rice noodles, stir-fried dishes in Japanese cuisine, omelets, pot stickers, scallion cakes, fried buns, ants climbing trees, French fries, fried apple pie and other similar fried sugars, in addition to the original carbohydrate calories, a large number of fats with the highest calories are added, so these sugars processed with oil have higher calories.

Vegetables are low-calorie foods, but once fried or exploded in oil, they will absorb a lot of oil because of their huge size. At this time, it is not appropriate to eat a lot: otherwise, a lot of oil will follow into the stomach, and oil is the highest calorie and most digestible liquid, which dieters can drink. According to the research report, after dieters ingest protein solution, protein will be converted into energy for the body to consume, most of the fat will be gradually converted into energy for the body to consume according to the body's needs, and only a small amount of fat will remain in muscle fibers. Usually weightlifters and wrestlers will take this protein solution as an energy source for many years. (Source: Popular Medicine Network-Health Knowledge-Slimming Topic)