According to the Report on Nutrition and Chronic Diseases of China Residents released last year, more than half of the adults in China are overweight/obese, in other words, one in every two adults is overweight. What horrible data information! Many people have tried various methods to lose weight, but no progress has been made, some methods can't be adhered to, and some methods have poor practical results. How to lose weight is different.
Low-carbon water diet Many people know that sugar and carbohydrates are the bane of slimming. Short-term low-carbon diet can reduce weight and improve human metabolism, but it will lead to the lack of some nutrients and have adverse effects on the human body. Therefore, it is not recommended to use low-carbon diet for a long time, especially for children. When using, it is recommended to add dietary supplements.
Time limit method
It is an intermittent meal, and the key is to limit the daily meal time. Generally, there are three kinds of limited meals: 4, 6 and 8 hours. In other words, you can eat normally at the standard time and fast the rest of the time. This method can reduce weight, but the long-term actual effect needs to be evaluated and it is impossible to stick to it.
Food substitution method
Meal replacement is only a special tool in the process of slimming, and it cannot be used as the only way to lose weight. In the early stage of slimming, you can see certain practical effects and improve your confidence in slimming. Diet replacement needs scientific and specific guidance to lose weight, and it is recommended to consult a senior dietitian. At the same time, it is best to integrate a variety of vitamins and mineral supplements to prevent nutritional deficiency. However, once many people recover from meal replacement and lose weight, their diet will rebound easily, which is due to the lack of scientific diet structure.
high protein diet
This method is suitable for a large number of good friends who are particularly hungry, and it is friendly. But if you use it for a long time, you should pay attention to the detection of renal function. The daily protein supply exceeds 20% of the total kinetic energy, but does not exceed 30%; Or 1 kg daily weight 1.5 g, but not more than 2 g /(KG/ day). For example, if your overall target weight is 60KG, then the daily protein is 60× 1.5=90 g, not more than 60×2= 120 g.
Intermittent energy limiting method
That is, the alias "fasting method", according to certain laws, fasting within a specified time, or giving relatively limited kinetic energy intake. Such as fasting every other day (fasting every 24 hours), fasting at 4: 3 or 5: 2 (continuous/intermittent, fasting for 2~3 days a week) and so on. Diabetes can also be used, but we must pay attention to the risk of hypoglycemia, especially to detect the blood sugar value and adjust the dosage.