Article 58: The Balanced Principles of a Slimming Diet and the Control of Protein and Fat

A dietary regimen is a system that distributes food throughout the day into meals at certain frequencies, time intervals, and in certain quantities and qualities. A reasonable dietary regimen should be appropriately arranged based on physiological patterns, especially the activity patterns of the digestive organs, and taking into account the characteristics of daily life and work.

In my country, the typical dietary habits of adults involve three meals a day, with 5-6 hours between meals, which aligns with the body's physiological state. From a preventative and weight-loss perspective, the interval between breakfast and lunch should be increased, and dinner should not be too late. This is because resting after eating before the body has burned its energy can lead to energy accumulation and increased fat content. Therefore, the ideal meal times are breakfast at 6-7 am, lunch at 12 pm, and dinner at 6 pm, which is generally easier for most families to maintain.

The distribution of daily energy intake across three meals should be adapted to physiological conditions and work needs. Generally, it is still recommended to "eat a substantial breakfast, a good lunch, and a light dinner." A weight-loss diet can allocate 35% of the total daily energy intake to breakfast, 40% to lunch, and 25% to dinner. It is particularly important to emphasize that breakfast should be substantial and dinner light. The morning is a crucial stage for learning and work; one's mental state and physical condition in the morning are closely related to learning and work efficiency, so eating a substantial breakfast is reasonable. Generally speaking, one is more relaxed after dinner, and less energy is burned; eating too much after dinner will lead to excess energy and obesity. Many people in cities now "eat a light breakfast, a poor lunch, and a large dinner," which is a bad eating habit and should be corrected.

For those with mild obesity, there is absolutely no need to fast, nor is a very low-calorie diet suitable. Simply choosing foods scientifically, combining them appropriately, cooking them skillfully, and eating at suitable times will achieve weight loss goals. Moreover, weight loss will not lead to loss of energy, body shape issues, or health problems, and it won't involve starvation. In short, you can live, work, and study normally during the weight loss process, making weight loss easy and effortless.

When obese individuals attempt to lose weight through diet, they force their bodies to burn as much fat as possible. However, this also depletes the body's functional tissues and protein reserves. If the diet doesn't provide sufficient protein, the body's resistance will decrease, making them more susceptible to illness. Meat, with its large molecular size, stays in the stomach longer, reducing feelings of hunger. Furthermore, meat contains a large amount of protein, which can accelerate the burning of body fat, thus contributing to weight loss.

Therefore, it is essential to increase both the quality and quantity of protein during weight loss, with high-quality protein making up half of the intake. Since most high-quality protein consumed daily is from animal-based foods and is high in fat, it is advisable to choose lean meats such as rabbit, fish, poultry, and moderate amounts of lean pork, beef, lamb, and organ meats, and to eat plenty of soy products. The recommended daily intake is 1 gram of protein per kilogram of body weight.

For overweight individuals trying to lose weight, a diet low in calories and fat is recommended, with reducing fat intake being particularly important. While everyone experiences rapid weight loss in the initial stages of weight loss, this is primarily water weight loss, not fat. Over time, the lost weight will gradually be regained. Studies have also shown that reducing carbohydrate intake slows down the body's basal metabolic rate, gradually reducing internal energy expenditure. Over time, once the body adapts to the new metabolic environment, even a slight increase in food intake can lead to a rapid weight regain.

The key to weight loss and gain lies in the amount of fat in food. Researchers in the United States and Sweden have pointed out that women who eat the same amount of food lose significantly more weight when they eat low-fat foods than when they eat high-fat foods. Therefore, limiting fat intake leads to increased carbohydrate metabolism and weight loss. Controlling the quality of food is more effective than controlling the quantity. Of course, this weight loss process is slower; maintaining a low-fat diet year-round can result in a weight loss of about 10% per year. Conversely, limiting carbohydrate intake while still consuming high-fat foods slows down metabolism, resulting in less fat burning. It can be said that most of the excess fat consumed accumulates in the abdomen and buttocks.

Vegetables and fruits are low in calories, making them ideal foods for obese individuals. Fresh vegetables and fruits, in particular, are not only low in calories but also rich in vitamins and dietary fiber, which are highly beneficial for obese individuals. Adequate intake of dietary fiber can prevent constipation caused by reduced calorie intake. When fruit and vegetable intake is insufficient during off-seasons, it is advisable to eat more whole grains, legumes, and seaweed such as kelp and algae. There are also foods that absorb a lot of water but do not produce calories or are low in calories, yet provide a feeling of fullness, such as agar and konjac, which are especially suitable for obese individuals. Vitamin supplements should be taken when consuming these foods. Regularly consume moderate amounts of nuts, such as walnuts and peanuts. These foods not only contain abundant protein and unsaturated fatty acids but also linoleic acid and linolenic acid, which can inhibit the body's direct absorption of fat.

The intake of cereal foods is inversely proportional to the incidence of obesity, high blood pressure, and other diseases. This is because cereal foods contain a lot of starch, which can increase satiety and slow down the speed at which food enters the stomach and intestines. Therefore, it can control excessive calorie intake and prevent fat accumulation in the body, thereby achieving a weight loss effect.

Obese people often have a voracious appetite. To prevent overeating, one should not eat whenever feeling hungry or until completely full. Eating three meals a day at regular times and in appropriate portions, along with self-control, is an effective way to prevent overeating. The portion size for each meal should be determined based on the individual's degree of obesity, and once determined, it should be strictly adhered to. After a period of time, observe the results. If necessary, adjust the portion size at each meal, but do not change the portion size based on personal feelings at will.

As the saying goes, "Breakfast should be substantial, lunch should be good, and dinner should be light." Among these, "dinner should be light" is particularly important for weight loss and preventing weight gain. If you eat too much for dinner or have a late-night snack, the energy converted from the food cannot be fully consumed and will be stored as subcutaneous fat, leading to weight gain.

Many young women strictly control their food intake for three meals a day, but have no restraint when it comes to snacking, resulting in weight gain. While snacking may not involve more food than regular meals, it's much more likely to lead to weight gain. For example, eating peanuts while watching TV means that 50 grams of peanuts contain 3370 kilojoules of energy, almost equivalent to three bowls of rice. Therefore, to lose weight and prevent obesity, one must have the willpower to resist the temptation of delicious food. The habit of snacking must be changed.

Salt can retain water, leading to weight gain, so salt intake should be limited. Additionally, the amount of oil used in cooking should be controlled; daily oil consumption should be less than 20 grams, and animal fats should be consumed sparingly. A boiled egg provides 335 kilojoules of energy, but if fried into a poached egg, the energy content increases to 712 kilojoules. Excessive sugar intake, exceeding the body's needs, will be converted into fat and stored in the body. Of course, fruit should not be used as a substitute for meals, as fruit contains abundant monosaccharides, which are easily absorbed and converted into fat.

Eating too quickly is often a cause of weight gain. Slowing down your eating speed allows time for blood sugar to rise, triggering a feeling of fullness through nerve reflexes and thus controlling appetite. Additionally, when dining with others, controlling your eating speed can prevent overeating due to politeness or leaving the table too early.