Diet conditioning 1. Limit total energy. Energy control should be gradually reduced and avoid suddenly falling below the minimum safe level.

Control total energy intake and choose more low-energy foods.

Low-energy foods include: cereals, preferably whole grains; beans, including soybeans and their products, peas, mung beans, etc.; various vegetables, especially dark-colored vegetables; fruits, especially citrus, pineapple, and tomatoes that are rich in vitamin C.

Dates, kiwi fruit, etc.; fungi, algae and lean meat.

High-energy foods include fatty meats, stored meats, animal oils, most snacks (such as melon seeds, pine nuts, almonds, peanuts, walnuts, etc.) and sweets (cakes, candies, chocolate, ice cream, etc.).

Generally, the daily caloric intake of adults should be controlled at around 1,000kcal, and the minimum should not be less than 800kcal, otherwise it will cause damage to the body.

In addition to controlling the total energy, the thermogenic ratios of the three major thermogenic nutrients should also be controlled, that is, protein accounts for 25% of the total energy, fat accounts for 10%, and carbohydrates account for 65%.

The energy supply per gram of protein, fat, and carbohydrate is 4kcal, 9kcal, and 4kcal respectively.

(1) Diet therapy: daily energy intake is 1200~1800kcal, suitable for BMI>23 (2) Low energy therapy: daily energy intake is 600~1000kcal, suitable for BMI>25 (3) Extremely low energy therapy: daily intake

Energy is 200~600kcal, suitable for BMI>302. Appropriate amount of protein Use an appropriate amount of high-quality protein to ensure the normal growth and development of cell tissues in the body. You can choose more high-quality protein with less fat (such as fish, chickens, ducks, poultry, egg whites, milk, etc.)

Or plant-based protein foods (such as soybeans, tofu, senjang and other soybean products).

3. Limit fat. When choosing food types, you should eat more lean meats, milk, fruits, vegetables and cereals, and less fatty meats, livestock meats, fried and greasy foods with high fat content. The total food intake of three meals a day

The amount should be controlled at 500g.

The daily consumption of cooking oil should be less than 20g. Vegetable oils with high unsaturated fatty acids should be used, which are beneficial to lowering blood lipids and cholesterol and preventing atherosclerosis, such as soybean oil, corn oil, sesame oil, peanut oil, rice bran oil, and rapeseed oil. Avoid using animal oils.

Fats, such as lard, butter, etc.

4. Limit sugars. Sugars can be converted into fat in the body. Especially when obese people consume simple sugars, they are more likely to be deposited in the form of fat. Therefore, simple sugar foods such as sucrose, maltose, fructose, candies, preserves and desserts should be avoided.

If your heart is concerned, you should try to eat less or not at all.

There is no restriction on dietary fiber, but the daily dietary fiber supply should not be less than 12g.

Most fiber-rich foods, such as cereals, beans, vegetables and fruits, generally contain very little fat. Supplementing wheat bran, pectin, and the polysaccharide sodium alginate in seaweed in the diet can increase dietary fiber in an appropriate amount, and at the same time increase the amount of fat in the feces.

of fat discharge.

5. Limit salt and purines. Salt can cause thirst, stimulate appetite, and increase weight.

The appropriate salt intake is 3~6g/d; purine can increase appetite and increase the burden of liver and kidney metabolism, so animal offal (such as animal liver, heart, kidney, etc.), anchovies and sardines containing high purine should be restricted.

6. Stop drinking. Alcohol is a pure energy food. 1 ml of pure alcohol can produce about 7kcal of heat.

The following is the alcohol content of common wines: Beijing Erguotou 65%, red wine 10%-13%, white wine 10%-13%, cider 15%, Huadiao wine 16.5%, beer 3.1%~3.5%, beer contains alcohol

The minimum amount, but if you drink a lot, you will still produce a lot of heat, so it should be controlled.

7. Develop good eating habits. Food should be diversified and avoid partial eclipse.

Distribute the food intake of each meal of the day as reasonably as possible (breakfast: noon: dinner = 3:4:3), and avoid overeating, skipping meals, etc.

Eat more porridge, drink more soup, and drink more water. After getting up in the morning, drink a glass of boiled water on an empty stomach. Make sure you have 7 to 8 glasses of water (1500ml to 1700ml) every day.

When eating, you can eat vegetables and soup first, then eat meat. Pay attention to chewing slowly and controlling the eating speed. Do not eat snacks while watching TV, and do not fall asleep after eating a full meal.

8. Cooking methods and meals should use steaming, boiling, roasting, stewing and other cooking methods. Use frying and frying as little as possible. Fried foods contain a lot of fat and can stimulate appetite.

The number of meals varies from person to person, but 3 to 5 meals is usually appropriate.

9. A reasonable weight loss plan must be realistic to reduce weight. Generally speaking, for adults with mild obesity, they can lose 0.5~1.0kg per month, that is, at least 100kcal per day based on the previous diet, and for adults with moderate obesity or above

For obese people, it is appropriate to lose 0.5~1.0kg per week, that is, at least 450kcal per day based on the previous diet.

Never fast, lose weight suddenly, or eat as much as you want.