With the improvement of living standards and changes in dietary structure, more and more people have entered the ” obesity ranks”, but obesity is not a good thing. If you don’t pay attention, it may induce certain diseases and cause great harm. Can we lose weight through diet? I believe this is also a problem that the majority of obese people want to know.
What are the dangers of obesity ?
If you do not interfere, scientific weight loss, there may be accompanied by high blood pressure, diabetes disease, dyslipidemia , atherosclerosis , fatty liver , Sleep apnea , endocrine and metabolic disorders, certain tumors such as colon cancer , prostate cancer, breast cancer, etc., and even stroke may occur, which affects the quality of life and may be life-threatening in severe cases.
What are the modes of diet to lose weight?
Therefore, people with obesity must intervene in time. It is best to scientifically lose weight under the guidance of a specialist or nutrition expert. There are currently the following three ways in diet to help obese people scientifically reduce weight. weight.
- Restrict energy balance meal mode
Relevant data show that if you want to lose weight scientifically, the daily food intake can be reduced by 30% to 50% based on the target intake or the daily energy can be reduced by about 500kcal; the daily supply Can also be maintained at about 1000 ~ 1500kcal.
For example, protein intake should be 1.2-1.5g / kg; fat intake ratio should be around 20% -30%; carbohydrate intake ratio should be around 40% -55%; dietary fiber intake should be 25-30g / d, to increase foods rich in dietary fiber such as vegetables, fruits, oats, etc .; strictly limit the intake of sugar foods or beverages; appropriately supplement micronutrients such as vitamin D and calcium.
- High protein diet
Protein intake should be> 20%, or> 1.5 g / kg. Especially for patients who are simply obese and have hypertriglyceridemia or high cholesterol, the use of a high-protein diet mode is more helpful for weight loss, and even improves blood lipids, and is conducive to controlling rebound after weight loss Happening. However, it should be noted that patients with chronic kidney disease should carefully choose a high-protein diet.
- Light fasting meal mode
This is also known as the intermittent fasting 5 to 2 mode, that is to say, eating normally for 5 days in a week, and other non-continuous 2 days of eating the usual 1/4 energy diet mode, such as women about 500kcal, men About 600kcal.