What is the correct way to lose weight through food

The correct methods for weight loss through food mainly include controlling total calorie intake, balanced nutrition, choosing low glycemic index foods, increasing dietary fiber intake, and regular meal times. Scientific adjustment of dietary structure can help with healthy weight loss and avoid malnutrition or metabolic disorders caused by dieting.

1. Control total calorie intake

Daily calorie intake should be lower than consumption, but not lower than basal metabolic needs. Adult women are recommended to consume 1200-1500 calories per day, while men are recommended to consume 1500-1800 calories per day. This can be achieved by reducing high-fat and high sugar foods such as fried foods and sweet drinks, while ensuring the intake of high-quality protein such as eggs and fish.

2. Balanced nutrition combination

Each meal should contain carbohydrates, proteins, and healthy fats. Recommended coarse grains account for more than one-third of the staple food, paired with lean meat, soy products, and dark vegetables. For example, pairing oats with milk and broccoli can provide a sense of fullness while avoiding muscle loss.

3. Low glycemic index foods

Priority should be given to foods with a glycemic index below 55, such as brown rice, whole wheat bread, apples, etc. This type of food has slow digestion, can stabilize blood sugar levels, and reduce fat accumulation. Avoid concentrated intake of high sugar foods such as refined rice flour and honey.

4. Increase dietary fiber

Daily intake of 25-30 grams of dietary fiber can be achieved by consuming mushrooms, oats, chia seeds, etc. Water soluble dietary fiber forms gel in the intestine to delay absorption, and insoluble fiber promotes intestinal peristalsis. The two work together to enhance satiety and reduce heat absorption.

5. Regular meal times

Set a fixed interval of 4-5 hours between three meals a day to avoid overeating after a long period of fasting. Breakfast should be served within one hour after waking up, and dinner should not exceed 7:00 pm. A moderate amount of sugar free yogurt or nuts can be added between meals to prevent excessive hunger. When implementing food based weight loss, it is necessary to engage in aerobic exercise for at least 30 minutes per day, such as brisk walking, swimming, etc. It is recommended to use more steaming and cooking methods, and less frying. Weight loss should not exceed 1 kilogram per week, and attention should be paid to changes in waist circumference while reducing body fat percentage. If you experience dizziness, fatigue, or other discomfort, adjust your diet plan in a timely manner and consult a nutritionist if necessary. Maintaining long-term dietary records can help establish healthy eating habits.