Write in front
skill
For overweight people, it is really necessary to lose weight in order to be healthy. Many people have tried to lose weight by themselves with various bloggers and materials, and there are countless ways to lose weight, such as ketogenic diet and time-limited diet. How can we lose weight scientifically? The newly published "Guidelines for Medical Nutrition Treatment of Overweight/Obesity in China (202 1)" gives us the answer. Combined with the dimensions of weight loss effect, implementation convenience and applicable population, this paper sorts out and comments on the weight loss programs that everyone is most concerned about. There is always a way to lose weight for you!
Low carbohydrate diet
skill
Expert comment: Short-term low-carbon diet can lose weight and improve metabolism, but it will lead to the lack of nutrients and have a negative impact on the body. General diet requires carbohydrate energy to account for 50%~60% of total energy, and low-carbon diet is usually ≤40%. With the increase of fat-energy ratio, reaching more than 30%, protein intake increased relatively. Considering that a low-carbon diet will reduce the intake of some nutrients, especially vitamin A, vitamin E, vitamin B 1, magnesium folate, calcium, iron and iodine, it is suggested to supplement dietary supplements.
Time-limited eating
skill
Expert comment: It is suitable for short-term use, but the long-term effect is uncertain. It is an intermittent eating, mainly to limit the time of eating every day. There are three restrictions: 4 hours, 6 hours and 8 hours. For example, the 8-hour limit requires you to eat normally within 8 hours, and the rest is 16 hours of fasting. It is observed that while losing weight, it also reduces lean body mass (beneficial body mass), and the long-term effect needs to be evaluated.
High protein diet
skill
Expert comment: For friends who have a large base and are prone to hunger, it is more friendly to use this weight loss program. But long-term use should pay attention to the monitoring of renal function. Daily intake of protein exceeds 20% of total energy, but does not exceed 30%; Or per kilogram of body weight per day 1.5g, but not more than 2g/(kg day). For example, if your target weight is 60kg, then the daily protein is 60× 1.5 = 90g, not more than 60× 2 = 120g. Compared with conventional protein diet, high protein diet can significantly reduce body weight and waist circumference. And high-protein food can improve satiety and reduce hunger. However, long-term application of high-protein diet needs to strengthen the monitoring of renal function.
Low GI diet
skill
Expert comment: Friendly to mild obesity. On the basis of energy-limited diet, it is better to superimpose low GI diet. The main way is to replace high GI food with low GI food with relatively low energy and high dietary fiber content in daily diet. It can not only increase satiety and reduce total energy intake, but also reduce postprandial blood glucose peak, reduce blood glucose fluctuation and improve insulin resistance. Compared with high GI or low fat diet, the weight, body mass index and total fat content of low GI diet decreased more significantly.
Intermittent energy limitation
skill
Expert comment: It needs to be carried out under the guidance of a nutritionist, which can achieve the effect of effective weight loss. In other words, the popular fast food now refers to a dietary pattern of fasting or giving limited energy intake within a specified time according to certain laws. For example, fast every other day (fast by turns every 24 hours), fast at 4: 3 or 5: 2 (continuous/discontinuous, fast for 2~3 days a week) and so on. Note that if you completely fast, it is easy to have the risk of hypoglycemia. It is suggested that a mild fasting program can be carried out under the guidance of a dietitian. Diabetic patients can also use it, but pay attention to monitoring the risk of hypoglycemia and adjust drugs in time.
Energy-restricted diet
skill
Expert's comment: The most basic and classic scheme is suitable for a wide range of people and has high safety, so it can be used as the first choice for weight loss. Simply put, eat less. On the basis of the target energy intake, reduce the energy intake by 500~ 1000 kcal/day. It is suggested to set it to 1200~ 1400 kcal/day for men and 1000~ 1200 kcal/day for women.