What are the weight loss methods for diet

The main methods of dietary weight loss include controlling total calorie intake, increasing dietary fiber intake, choosing low glycemic index foods, adjusting meal order, and allocating nutrient ratios reasonably. Scientific adjustment of dietary structure can help reduce fat accumulation and avoid malnutrition caused by excessive dieting.

1. Control total calorie intake

Daily calorie intake should be lower than the sum of basal metabolism and activity expenditure. It is recommended to reduce high sugar and high-fat foods and use steaming instead of frying and cooking methods. The recommended daily intake for adult women is 1200-1500 calories, and for men it is 1500-1800 calories, which should be adjusted according to weight and activity level. Keeping a diet diary can help with quantitative management, but extreme dieting that is consistently below basal metabolism should be avoided.

2. Increasing dietary fiber

Daily intake of 25-30 grams of dietary fiber can delay gastric emptying and enhance satiety. Recommend foods rich in soluble fiber such as oats, broccoli, chia seeds, as well as sources of insoluble fiber such as brown rice and celery. Attention should be paid to gradually increasing intake, while ensuring daily water intake of 1500-2000 milliliters to prevent gastrointestinal discomfort.

3. Low glycemic index foods

Choosing foods with a glycemic index below 55, such as grains, beans, apples, etc., can avoid hunger caused by drastic fluctuations in blood sugar levels. Paired with high-quality protein such as eggs and fish for better consumption effect. Be cautious of some low-fat but high sugar processed foods, such as skim yogurt, which may add a large amount of sugar.

4. Adjusting the eating order

Eating in the order of vegetables → protein → staple food can significantly reduce postprandial blood glucose peak. Drinking 300ml of water before meals or eating 200g of green leafy vegetables can reduce the intake of high calorie foods through physical space occupying effects. Avoid distracting eating habits such as watching TV while eating.

5. Nutrient allocation

recommends that carbohydrates account for 40% -50% of total daily calories, protein 20% -30%, and fat 20% -30%. Breakfast should ensure a protein intake of at least 15 grams, and dinner should reduce the carbon water ratio appropriately. The 211 plate rule can be used: 2 servings of vegetables, 1 serving of protein, and 1 serving of staple food per meal to ensure balanced nutrition.

During the implementation of dietary weight loss, a reasonable weight loss rate of 0.5-1 kg per week should be maintained, combined with 150 minutes of moderate intensity exercise per week for better results. Avoiding extreme methods such as completely withdrawing from staple foods or fats, regularly monitoring body fat percentage is more meaningful than simply focusing on weight. If abnormal symptoms such as dizziness and amenorrhea occur, seek medical attention promptly to assess nutritional status. Long term maintenance of healthy eating habits is more beneficial for weight management than short-term strict dieting.