Do you gain three pounds during the festive season? Doctors teach you several sets of "weight loss numbers" to eat to achieve a healthy figure
During the Spring Festival, with the release of the movie "Hot and Spicy", Jia Ling, who lost 100 pounds on the big screen, stunned the audience, and the audience called her "so inspiring". Do you envy Jia Ling's sudden weight loss while lamenting that you gain three pounds during the holidays? The big meals during the holidays really put a lot of burden on the body. Dr. Xu Xi, a specialist in obesity at Hubei Hospital of Traditional Chinese Medicine (Hospital Affiliated to Hubei University of Traditional Chinese Medicine), teaches you several sets of "weight loss numbers" to help you eat healthy and in good shape while not "disappointing" the food.
Weight loss numbers one: 2:1:1
Xu Xi said that for most people, a balanced and nutritious diet is the most appropriate way to eat.
The first point is that we can remember a meal volume formula, that is, 2 punches of vegetables, 1 punch of lean meat, 1 punch of staple food, and the cooked food volume ratio of the three categories of food is 2:1:1.
The second point is to achieve less oil and less salt. When cooking, try to steam or boil, fry with less oil, simmer with less oil, and avoid frying, grilling, pickling, smoking, and overly spicy foods.
Weight loss number two: 16:8 or 5+2
There are two relatively mild intermittent fasting methods for reference, one is the 16:8 diet and the other is the 5+2 intermittent fasting method.
The 16:8 time-restricted diet refers to not consuming food for 16 hours a day, placing food within 8 hours, and the caloric value of the food does not exceed the basal metabolic rate.
The 5+2 intermittent fasting rule is to eat normally for 5 days and control the caloric intake within 500-600 calories for 2 days.
In short, if you sometimes cannot achieve a balanced and nutritious diet, then at least shorten the daily eating time and try to ensure that the total caloric value does not exceed the basal metabolic rate. In addition, you can spend 1-2 days after eating a big meal to control the caloric intake within 500-600 calories, so as to ensure that you will not gain three pounds during the holidays.
Weight loss number three: 5%+75%+20%
Some friends prefer meat, but do not like to eat pure lean meat. They only like pork belly and fat beef. Xu Xi suggests that you might as well try a ketogenic diet in the short term: the nutrient intake ratio of a ketogenic diet is usually 5% carbohydrates + 75 % fat + 20% protein.
The ketogenic diet uses a very low-carbohydrate, high-fat, and medium-protein diet to produce an appropriate amount of ketone bodies and achieve nutritional ketosis.
Because a high-fat diet can increase satiety and reduce eating, and ketone bodies themselves have the effect of suppressing appetite. Since a standard ketogenic diet will significantly reduce the appetite and the types of foods that can be eaten, the total caloric intake is average. No more than a normal diet, no need to count calories accurately.
Peanut oil, lard, and fish oil that are often eaten during the Spring Festival are all high-quality oils suitable for a ketogenic diet. To put it simply, you can eat big fish and meat, but you must stop when you are full, do not overeat, and you can only eat a very small amount of staple food (flexible ketogenic daily carbohydrates do not exceed 50 grams), and do not eat sweets.
Xu Xi particularly emphasized that patients with diseases such as abnormal liver and kidney function, a history of pancreatitis, gallbladder disease, frequent gout, fat digestion disorders, kidney stones, etc., please do not try the ketogenic diet. In addition, if you want to follow a long-term ketogenic diet, be sure to consult your doctor to get a personalized recipe before implementing it.
Wuhan Evening News reporter Jiang Mengqing correspondent Hu Meng Zeng Xiaoxiao