Scientific diet should maintain the physical and mental health of obese people, minimize the adverse effects of weight loss on the body and reduce the amount of fat stored in the body. This is also the basic principle of making a diet to lose weight.

Formulation of diet conditions for losing weight

First, only the diet that suits you is the most reasonable and scientific diet. This is a basic principle based on good diet. Because of gender, age, height, weight, weight loss task, weight loss cycle, basal metabolic consumption, physical activity, etc. It is the most basic basis for formulating weight loss recipes.

Second, ensuring the energy consumption of basal metabolism is another necessary condition for making a diet to lose weight. Basal metabolism is an inevitable energy consumption to maintain the most basic life activities of human body. When the dietary calorie intake is lower than the basal metabolic consumption, it is difficult to ensure the intake of nutrients needed by the human body, thus affecting the health and safety of living organs. Secondly, it will cause the decline of basal metabolic rate, make it more and more difficult to lose weight in the later period, and even lead to a rebound.

The scientific diet to lose weight should be like this.

Determine the calorie intake that suits you.

The first step in making a diet is to define the calorie intake suitable for you under the above principles and conditions. So how do you determine the calorie intake that suits you? Generally speaking, in the clinical practice of nutritional medicine in China, the appropriate calorie intake is basically determined by the ideal weight, that is, daily calorie intake (kcaI)= ideal weight (㎏)? (20~25)。

The understanding of weight here can be understood as your target weight after losing weight, and it can also be calculated by the ideal weight calculation method. (20~25) is the energy coefficient. However, for obese patients with short stature, it is possible that the daily intake of heat energy is lower than the basal metabolic consumption, so in the actual operation process, it is generally stipulated that the daily intake of heat energy for men is 1200kcaI. If diet is combined with exercise to lose weight, it is suggested that the daily intake of heat energy should not be less than1500 kcal; . The female is 1000kcaI. If you have physical exercise, it is suggested that your daily calorie intake should not be lower than1200 kca Ⅰ.

The American obesity treatment guidelines suggest that if the BMl is between 27 and 35, the body weight will be reduced by 300-500 kcai per day, and the body weight will be reduced by 10% in six months, and the body mass index will be >: 35 cases, and the body weight will be reduced by 500-1000 kcai per day and 10% in six months.