What are the correct dieting and weight loss methods

The correct dieting and weight loss methods mainly include controlling total calorie intake, balanced nutrient distribution, choosing low glycemic index foods, increasing dietary fiber intake, and regular meal times. Losing weight requires scientifically reducing calories while ensuring basic metabolism, avoiding extreme dieting that can lead to malnutrition or metabolic disorders.

1. Control total calorie intake

Daily calorie intake should be 500-750 calories less than daily consumption, with adult women recommended to consume no less than 1200 calories per day and men recommended to consume no less than 1500 calories per day. Priority can be given to reducing high calorie, low nutrient density foods such as refined sugar and fried foods by keeping a diet diary or using a professional app for calculation. Long term excessive calorie restriction may lead to a decrease in basal metabolic rate and muscle loss.

2. Balanced nutrient allocation

The recommended ratio of the three major nutrients is 40-50% carbohydrates, 20-30% protein, and 20-30% fat. Each meal should contain high-quality protein such as eggs and fish, complex carbohydrates such as oats and brown rice, as well as unsaturated fatty acids such as nuts and olive oil. Insufficient protein intake may lead to hair loss and weakened immunity, while low fat intake may affect hormone secretion.

3. Low glycemic index foods

Prioritize foods with glycemic index below 55, such as broccoli, whole wheat bread, apples, etc., which can delay gastric emptying time and maintain blood sugar stability. Avoid blood sugar fluctuations and binge eating tendencies caused by high GI foods such as white bread and sugary drinks. Paired with acidic seasonings such as vinegar and lemon juice can further reduce postprandial blood sugar reactions.

4. Increase dietary fiber

Daily intake of 25-30 grams of dietary fiber can be achieved by consuming foods such as chia seeds, chickpeas, celery, etc. Water soluble dietary fiber can increase satiety, while non water soluble fiber promotes intestinal peristalsis. Attention should be paid to gradually increasing intake and drinking sufficient water to avoid sudden and excessive intake that may cause bloating.

5. Regular Meal Time

Fixed daily rhythm of 3 main meals+1-2 additional meals, with intervals not exceeding 4 hours. Breakfast should be completed within 1 hour after waking up, and dinner should be separated from sleep by at least 3 hours. Irregular diet may disrupt the biological clock and induce insulin resistance. Additional meals can include low calorie and high nutrient foods such as Greek yogurt and tomatoes. During the implementation of dieting and weight loss, it is necessary to ensure 7-8 hours of sleep per day and engage in 150 minutes of moderate intensity exercise such as brisk walking and swimming per week. Regularly monitor indicators such as body fat percentage and waist circumference. If there are abnormalities such as dizziness or amenorrhea, adjust the plan in a timely manner. It is recommended to control the weight loss rate to no more than 5% of total weight per month, and maintaining healthy eating habits in the long term is more important than rapid weight loss. Cooking methods often include steaming and cold mixing, avoiding braised or fried dishes. Drinking at least 2000 milliliters of water per day can help eliminate metabolic waste.