Weight management dietary principles include

Do not create an extreme calorie deficit, ensure full nutrient coverage, and adapt to your own living habits without imposing a heavy burden. All other Internet celebrity recipes and genre rules are essentially extensions of these three. There is no absolute "optimal solution", only the difference between whether it is suitable for you or not.

I have seen many people take "eat 500 calories less every day and steadily lose one pound a week" as a guideline before. It is really too mechanical. Think about it, ordinary migrant workers order takeout from the canteen every day, without even counting how much oil or salt is put in each dish. They just look at the calorie numbers. They are either so hungry that when they go to fish at 3 o'clock in the afternoon, all they think about is fried chicken and milk tea, or they are anxious and can't help but overeat. There are two mainstream ideas that have been arguing for many years: the caloric faction says that as long as the total deficit is enough, you can lose weight even if you eat fried chicken, and the low-carb faction says that controlling refined carbohydrates is more important than calculating total calories. In fact, both are correct - but only if you don't go to extremes. Two years ago, I helped a best friend adjust her diet. She followed the Copenhagen diet and lost 7 pounds after eating only boiled vegetables and a small amount of protein for 13 days. However, she couldn't help but eat half a mousse cake on the first day, and she immediately gained back 4 pounds. She also suffered from constipation for almost a week, which was not worth the loss. Really, leaving a gap of 200-300 calories is enough. When you are hungry, eat a small apple or boil an egg. Don’t push yourself to the limit.

Don’t think that you can lose weight just by being hungry. Many people have lost weight after two months of losing weight. Their faces are sallow, a handful of hair has fallen out when they combed their hair, and they can’t even breathe while climbing the third floor. The essence is that their nutrition has not kept up. Many people in the fitness circle recommend a high-protein diet, saying that you need to eat 2g of protein per kilogram of body weight to maintain muscles. However, if you can't even exercise three times a week, eating so much protein will put a burden on the kidneys. Eating 1-1.2g per kilogram of body weight every day is completely enough. You don't have to eat boiled chicken breast every day until you vomit. There are also many people who lose weight and talk about oil discoloration. They dare not put even a drop of oil in boiled vegetables. In the end, they lack fat-soluble vitamins and their skin is dry to the point of bursting. My aunt also postponed it for several months. It is really unnecessary. When I was losing weight last year, I would add a spoonful of olive oil to vegetables every day. I even dared to eat two pieces of skin when cooking braised pork at home on weekends. I slowly lost 12 pounds in three months. When I went to the physical examination, all indicators were normal. I felt much better than before after half a month of boiling vegetables.

After all, all principles cannot escape the word "sustainable". If you are a carb head who can't live without rice and noodles, and you force yourself to give up eating lettuce and salad, it will last for up to half a month. You will definitely break your guard when you encounter sweet and sour pork ribs or egg fried rice at the next dinner party. A programmer friend I know once heard someone say that the "8-hour eating method" is effective. He insists on not eating anything after 6 p.m., but he works overtime until 10 p.m. every day and is so hungry that he can't even walk when he gets off work. In the end, he gets up every day in the middle of the night to make instant noodles and eat them, and he loses more and more weight. In fact, how can there be so many dead rules? If you don’t have time to make fat-reducing meals every day, learn to choose takeout: choose bone broth instead of sesame sauce in Malatang, add more lean beef and vegetables, and eat less meatballs and fried noodles; go to the convenience store and buy a sandwich with sugar-free soy milk, and just scrape off half of the salad dressing inside. You can still eat comfortably without gaining weight. Those methods that require you to completely overturn your existing living habits to implement them are inherently not suitable for ordinary people.

Oh, by the way, a final reminder, don’t stare at the one or two kilogram fluctuation on the scale every day. Just weigh yourself once a week on an empty stomach on a fixed morning. Edema, eating too much salt, and not having a bowel movement the day before will all affect the number. Don’t feel depressed just because you are two or two pounds heavier. Weight management is inherently a long-term matter. Slower and more steady is better than anything else.