How to Eat After the Weight Loss Platform Period

After the weight loss plateau period, one can break through stagnation by adjusting calorie intake, optimizing nutrient ratios, increasing dietary fiber, controlling eating frequency, and supplementing water. Dietary adjustments should be combined with exercise and sleep to avoid rebound.

1. Adjust calorie intake: After the

plateau period, it is recommended to recalculate the daily calorie intake and reduce it by 50-100 calories compared to the initial weight loss period. Use a food scale to record the actual intake and avoid exceeding the implicit calorie limit. The basic calorie intake for men is about 1500-1800 kcal, while for women it is 1200-1500 kcal. Actual needs need to be adjusted based on the amount of exercise.

2. Optimize nutrition:

Increase the protein content to 25% -30%, and choose low-fat and high protein foods such as chicken breast, shrimp, tofu, etc. carbohydrates are mainly derived from slow carbon sources such as brown rice and oats, while fat sources prioritize nuts and deep-sea fish. The three meal combination follows the principle of "1 fist of staple food+1 fist of protein+2 fists of vegetables".

3. Increase Fiber:

Daily dietary fiber intake should be at least 25 grams. Add chia seeds or flaxseed to breakfast, and pair with cruciferous vegetables such as broccoli and kale for lunch and dinner. High fiber foods can prolong satiety, promote gut microbiota balance, and improve metabolic flexibility.

4. Control frequency:

adopts a 16:8 light fasting mode to control the feeding window within 8 hours. The interval between two meals is 4-5 hours, and frequent eating should be avoided to stimulate insulin secretion. Choose Greek yogurt or boiled eggs as an extra meal, with a maximum calorie intake of 100 calories per serving.

5. Water supplementation:

Daily water intake is calculated based on body weight at 30ml/kg, with an additional 500ml after exercise. Drinking 300ml of warm water on an empty stomach in the morning and 200ml of water 30 minutes before meals can reduce meal intake. Avoid using sugary drinks instead of plain water.

To break through the platform period, it is necessary to establish a dietary record habit and measure indicators such as waist circumference and body fat percentage every week. The main cooking method is steaming and boiling, with restrictions on braising and frying. Periodic arrangement of "deceptive meals" can stimulate metabolism, but the frequency and quantity need to be controlled. Long term maintenance requires cultivating a correct understanding of hunger and avoiding extreme dieting that leads to a decrease in basal metabolism. It is recommended to undergo a physical examination every 3 months to monitor changes in blood lipids and glucose levels.