How to control diet with a large base

The control of diet for a large population requires the adoption of low calorie and high nutrition strategies, mainly through adjusting dietary structure, controlling eating speed, choosing low sugar foods, allocating three meals reasonably, and supplementing dietary fiber.

1. Structural adjustment:

Replace staple foods with whole grains such as brown rice and oats, with a proportion controlled at 1/4 of each meal. Protein is preferred from low-fat sources such as chicken breast, shrimp, tofu, etc. The intake per meal is about the size of a palm. Choose dark colored vegetables such as broccoli and spinach, and consume no less than 500 grams per day. Cooking should be done using steaming and boiling methods, avoiding braising and frying. Eat no more than 25 grams of edible oil per day, and prioritize using olive oil.

2. Slow down eating:

Chew 20-30 times per bite and extend the meal time to over 20 minutes. Use small utensils to control the amount of food consumed per meal, and drink 200ml of warm water before meals to increase satiety. Avoid eating while watching videos and focus on experiencing changes in the taste of food. After a 4-5 hour interval between two meals, if there is a noticeable feeling of hunger before eating again. Keeping a food diary helps establish regular eating habits.

3. Low sugar selection:

Choose low sugar fruits such as strawberries and apples, with a daily intake of less than 200 grams. Reject sugary drinks and replace them with sugar free soybean milk and lemonade. Replace snacks with original nuts, no more than 15 grams per day. Purchase food by checking the nutrition chart and selecting products with a sugar content of less than 5 grams per 100 grams. Be wary of hidden sugars such as salad dressings and puffed foods.

4. Three meal distribution:

Breakfast accounts for 30% of the day's calories and contains high-quality protein and complex carbohydrates. Lunch accounts for 40%, ensuring a balanced combination of meat and vegetables and an appropriate amount of staple food. Dinner accounts for 30%, mainly consisting of vegetables and protein. Choose sugar free yogurt or low sugar fruits as an additional meal, not exceeding 100 calories. Stop eating 3 hours before bedtime to avoid nighttime fat accumulation.

5. Fiber supplementation:

Daily intake of 25-30 grams of dietary fiber, supplemented by chia seeds, chickpeas, etc. Soluble fibers such as oat bran help delay sugar absorption. Insoluble fibers such as celery stems promote intestinal peristalsis. Ensure 1-2 high fiber ingredients per meal, gradually increasing to avoid gastrointestinal discomfort. Drinking water up to 2000 milliliters per day, combined with fiber to exert metabolic effects. The implementation of dietary control for a large population requires moderate exercise, and it is recommended to engage in 3-5 low impact aerobic exercises such as swimming and elliptical machine training per week. Sleep for 7-8 hours to regulate leptin secretion, and regularly monitor changes in body fat percentage. When encountering a plateau period, you can try the carbon water cycle method to avoid long-term extreme dieting leading to a decrease in basal metabolism. When experiencing dizziness, fatigue, and other discomforts, one should adjust their diet plan in a timely manner and seek guidance from a professional nutritionist if necessary. Establishing sustainable eating habits is more important than short-term rapid weight loss.