? As an activity closely related to our life, food culture is undoubtedly a healthy diet and a healthy diet is becoming a trend.

A fashionable diet often produces effects at the beginning, but it can't provide lasting benefits. Because they need to reduce their calorie intake to some extent, they usually lose weight. However, once you start eating more calories than your body needs (that is, once you stop dieting), the weight you have been trying to lose will come back.

Identify whether the diet is healthy

Have you ever experienced the yo-yo effect caused by fashionable diet? Maybe we don't even realize that we are on a fashionable diet, because it is covered up by unconfirmed health statements. How do you know what is real and what is fictional? The following characteristics can help us identify unhealthy diets.

Promote significant and rapid weight loss-lose more than .5 ~ 1kg per week.

Promote a low-calorie diet, thus lacking the necessary intake of vitamins and minerals.

lead to severe fatigue (due to insufficient nutrition).

it is not conducive to lifestyle changes related to healthy diet and physical exercise.

require the use of specific foods or supplements.

No scientific evidence is provided to support relevant claims, or "evidence" is only based on personal testimony.

foods such as carbohydrates, grains, dairy products or fruits are excluded.

The user was not informed of the risks related to diet and health risks.

Do not provide advice on maintaining weight at the end of a diet cycle.

if two or more of the above statements are consistent with a certain diet, then the diet may be a temporary fashion diet and an unhealthy diet. Remember: if something sounds too good to be true, there must be some problems in it.

do you know?

Low-carbohydrate diet

Low-carbohydrate diet is one of the most popular and longest-lasting dietary patterns. This is a diet that promotes the consumption of a large number of high-protein foods (mainly meat and poultry) and restricts the intake of carbohydrates (grains, fruits and certain vegetables). People will lose weight at first, because they limit the total food intake and make the body lose a lot of water. In fact, studies have shown that a low-carbohydrate diet can reduce weight and improve health in the first 6 to 12 months, just like a low-fat diet and a Mediterranean diet. But a balanced and low-fat diet is more suitable for long-term weight loss than these diets. Therefore, for some people who are unable or unwilling to follow a low-fat diet, a low-carbohydrate diet may be a short-term choice. More research is needed before the low-carbohydrate diet model is suggested as a lifelong diet model, because they have the following problems.

lack of diversity, so it can't provide enough nutrition (low content of dietary fiber, vitamins, minerals and phytochemicals).

the content of cholesterol and saturated fat is high (although the cholesterol level in blood may decrease initially, the risk of heart disease may increase for people who eat a high-protein diet for a long time).

It may increase the risk of gout (gout is a joint pain disease).

It may lead to dehydration and aggravate the damage of renal function.

If you want to try a low-carbohydrate diet to lose weight, please choose to eat some whole grains, vegetables and fruits, and choose the source of mixed protein from plant and animal protein.

gluten-free diet

Nowadays, many people say that they should choose gluten-free food, which usually means that they should reduce their intake of gluten-containing food. Gluten refers to the natural protein component contained in wheat, barley, rye and triticale. Foods made from one or more grains, such as bread and other baked goods (such as pasta, breakfast cereal, biscuits, noodles and pancakes), all contain gluten. Gluten is also added to some foods, such as some meat substitutes, processed lunch meat, salad dressing, soup and so on. People with gluten allergy (a severe and painful inflammation of the small intestine) must remove gluten from their diet to control their illness. Other people who are sensitive to gluten but have no gluten allergy can also eat gluten-free food. But apart from these two medical diagnoses, there is no reason for people to choose a gluten-free diet. Some people choose a gluten-free diet to lose weight, because this diet is restrictive (giving up staple foods such as bread and pasta), and people may lose weight at first.

However, gluten-free food substitutes usually have as many calories as gluten-containing foods, so when more gluten-free foods are added to the diet, the weight will gradually return to the original level. There is no evidence that gluten-free diet is an effective weight loss strategy.

the answer to "true or false"

Diet 1: fast weight loss, low-calorie diet, feeling tired, no physical activity, no scientific evidence, sounds too good to be true.

diet 2: losing weight quickly, lacking necessary nutrition, without warning of health risks and scientific evidence, sounds too good to be true.