How to eat and lose weight quickly without harming the body

Scientific control of dietary structure and eating habits is the key method for weight loss that is the fastest and does not harm the body. It mainly includes adjusting the ratio of the three major nutrients, choosing low glycemic index foods, increasing dietary fiber intake, controlling eating speed, and arranging meal times reasonably.

1. Adjust the ratio of the three major nutrients

to control carbohydrates at around 40% of the total daily calories, prioritizing whole grains and miscellaneous grains. The protein intake should reach 1.2-1.6 grams per kilogram of body weight, and high-quality protein sources such as chicken breast, fish, and soy products should be preferred. The main source of fat intake is unsaturated fatty acids, with an appropriate increase in the proportion of healthy fats such as nuts and deep-sea fish. This nutritional ratio can ensure basal metabolism while avoiding muscle loss.

2. Choose low glycemic index foods

Replace white rice with brown rice and choose whole grain staple foods such as oats and quinoa. Priority should be given to dark vegetables such as broccoli and spinach for vegetables, and low sugar varieties such as apples and blueberries for fruits. This type of food has slow digestion and absorption, can maintain stable blood sugar levels, and reduce fat synthesis. Combining moderate amounts of protein foods can further reduce postprandial blood sugar fluctuations.

3. Increase dietary fiber intake

Daily intake of 25-30 grams of dietary fiber should be ensured, of which water-soluble dietary fiber accounts for more than one-third. Sticky foods such as konjac and okra can delay gastric emptying, while foods rich in insoluble fiber such as wheat bran and flaxseed can promote intestinal peristalsis. Dietary fiber can increase satiety and improve the balance of gut microbiota, providing multiple benefits for regulating metabolism.

4. Control eating speed

Chew each bite of food 20-30 times, and limit single meal eating time to over 20 minutes. Use small utensils to hold food and avoid distracting behaviors such as watching TV or playing with your phone. It takes 15-20 minutes for the brain to receive signals of satiety, and slowing down the eating speed can naturally reduce food intake by about 20% without causing hunger discomfort.

5. Reasonably arrange meal times

adopts a 16:8 light fasting mode, completing three meals within 8 hours. Breakfast should contain sufficient protein, and dinner should be served at least 3 hours before bedtime. It is advisable to have a 4-5 hour interval between meals to avoid frequent eating that stimulates insulin secretion. This eating rhythm conforms to the circadian rhythm of the human body and can effectively improve the efficiency of fat metabolism.

During weight loss, the daily water intake should be at least 2000 milliliters, and drinking warm water in small portions is most effective. The main cooking method is steaming, stewing, and mixing, avoiding high-temperature frying. Maintain a regular schedule and moderate exercise, and engage in 150 minutes of moderate intensity aerobic exercise combined with 2-3 strength training sessions per week. Keeping a food diary can help identify unhealthy eating habits, and it is recommended to weigh no more than once a week to avoid anxiety. When experiencing discomfort symptoms such as dizziness and fatigue, it is necessary to adjust the diet plan in a timely manner.