Dietary Weight Loss: Trendy Dietary Slimming Methods (Low-Calorie, Low-GI, Light Meals) and Traditional Chinese Medicine Detoxification Slimming

**Trendy Dietary Weight Loss Method**

The essence of a low-calorie diet is to reduce the amount of calories the body takes in compared to the amount it burns.

Maintaining a balance between calorie intake and expenditure, preventing calorie intake from exceeding calorie expenditure.

The excess calories lost lead to fat accumulation, thus achieving the goal of body shaping.

**Methods for calculating calories in food**

The amount of calories a food contains depends on its carbohydrate content.

The content of compounds, proteins, fats, alcohols, vitamins, trace elements, and phytochemicals.

Generally speaking, 1 gram of carbohydrate or protein provides 4 kilocalories of energy, and 1 gram of fat provides 1 kilocalorie of energy.

It provides 9 kilocalories of energy, while 1 gram of alcohol provides 7 kilocalories of energy.

For example, one cup of low-fat milk contains approximately 12 grams of carbohydrates.

If it contains 8 grams of protein and 3 grams of fat, then its calorie content is: (12+8)×4+3×9=107 (kcal).

**Calories and Weight Loss**

If you want to lose weight, you need to adjust your daily intake...

The calories consumed are lower than the calories burned. This is because the human body needs to ingest [amount of calories] daily.

The amount of calories consumed is related to various factors such as gender, activity level, and age.

Therefore, in order to implement a low-calorie diet for weight loss, one must first...

Know how many calories you need to consume each day. Generally speaking...

Women can calculate their daily calorie needs using the following two steps:

◎Step 1: For women under 30 years old, use weight (in kilograms)

Multiply the weight by 6.7 and add 487; for women aged 31-60: multiply the weight by 4 and add 829.

◎Step 2: People who are rarely active (i.e., those who basically do not go out)

Multiply the result by 1.3. People with less activity (three or four times a week)

Multiply by 1.5 for outdoor activities lasting more than 1 hour, generally active people.

(Four or five outdoor activities per week, each lasting more than one hour) multiplied by 1.6,

People who are very active (spending more than an hour outdoors almost every day)

Multiply the number of calories you need by 1.9 to get the number of calories you need to consume each day.

For example, an office worker under 30 years old, weighing 50 kilograms, who is considered to have low activity levels, she

The required daily calorie intake is: (50 × 6.7 + 487) × 1.5 = 1233 (kcal), which is to maintain a healthy balance.

For normal physiological functions, she needs to consume 1233 kcal per day. If she were to follow a weight loss plan, she would need to consume...

The calories consumed must be below this number.

□**How ​​to Choose Low-Calorie Foods**

◎ Choose those with lower fat and sugar content.

◎ Choose those with a higher fiber content.

Choose those with higher moisture content.

◎Choose foods that are troublesome to eat, require a lot of time and are not easy to consume (such as meat with many bones).

◎Choose foods that are not digested and absorbed by the human body and have no calories (such as onions).

◎Choose a substitute (such as sugar substitute).

**How ​​Much Do You Know About Low-Calorie Foods?**

Whole wheat bread, broccoli, asparagus, lentils, oranges, winter melon, bean sprouts, shiitake mushrooms, etc.

The low-GI diet, also known as the low-insulin diet, is a type of diet.

A way to lose weight without strenuous exercise.

This is a good choice for girls who love to eat and don't like exercise.

**A New Concept in Low-GI Weight Loss**

The GI value is short for Glycemic Index.

This refers to the "glycemic index" in nutrition.

This refers to the proportion of ingested food that is converted into "sugar" in the body. High GI

Foods that are too hot can accelerate the rise in blood sugar, which can further lead to...

This leads to the secretion of insulin, and the surge in insulin promotes fat metabolism.

The culprit behind this. Choosing low-GI foods can lower insulin levels in the body.

It secretes hormones, reduces calorie production, and decreases fat formation.

Because each type of food, after being digested, enters the bloodstream and affects blood...

The changes in sugar levels vary, and nutritionists adjust them based on the instantaneous sugar release from food.

The glycemic index is divided into 100 levels, which can rapidly increase blood sugar levels.

Foods that contribute to high blood sugar levels are considered high-GI foods, while those that contribute to low blood sugar levels are considered low-GI foods.

For example, apples are at level 36, whole wheat bread at level 53, and rice at level 80.2.

**The principle behind low-GI foods for weight loss**

Low-GI foods are digested slowly and enter the bloodstream at a slower rate.

Slower, with minimal impact on blood sugar changes; in contrast, the pancreas in the body...

Less insulin is secreted, which suppresses appetite and makes you feel hungry more often.

Feeling full. A decreased appetite means you don't need to rely on [something - likely a specific remedy].

Willing to diet. If you eat less food, your body needs less energy.

This is achieved by burning body fat, thereby reducing fat in the body.

The accumulation of toxins in the body achieves the goal of weight loss.

**Common** Food GI Values

Food GI value

Buckwheat noodles 59.3

Rice 80.2

Whole wheat bread 53

27.2g of mung beans

Dried tofu 23.7

Cherry 22

Plum 24

28 fresh peaches

52 ripe bananas

Apple 36

Mango 55

Pineapple66

Watermelon 72

Glucose 97

Note: Generally speaking, highly processed foods and foods high in sugar are high-GI foods.

Foods below level 55 are highly recommended by experts.

**A New Concept of Light Meals for Weight Loss**

Light meals are neither vegetarian nor organic; they are prepared to meet the body's nutritional needs.

The necessary nutrients, such as milk, eggs, fish, meat, fresh fruits and vegetables, or assorted foods.

However, low-fat seasonings and other ingredients are indispensable for light meals.

Compared to current restaurant ingredients, it emphasizes natural and unprocessed ingredients.

Processed, fresh ingredients. In terms of cooking methods, light meals are...

Use less oil, less salt, less sugar; use less frying and more boiling, steaming, and frying.

A diet consisting of juices or raw foods. Simply put, light meals are a burden.

A less-traveled, relaxed, and simple dining style.

**The Principle of Light Meals for Weight Loss**

As we all know, the primary purpose of eating food is to provide...

Nutrients for body cells are essential for ensuring cell metabolism.

Eating too much oily, salty, sweet, or spicy food is not what cells need.

The food you crave can actually make your body feel heavy. Light meals are...

To reduce the burden on the body's digestion and absorption, and to allow useful nutrients to be absorbed more efficiently...

It is quickly absorbed and utilized by the body, allowing the body to eliminate waste as soon as possible.

Once cells return to normal metabolism, light meals will become an accelerator for detoxification and weight loss.

**Light Meal Weight Loss Rule**

**□ Ensure you drink enough water**

Drinking plenty of water can promote intestinal peristalsis and prevent constipation, especially...

Drinking a glass of warm water on an empty stomach upon waking in the morning can help.

It aids in intestinal peristalsis and is very helpful in promoting metabolism.

**Eat more fresh fruits and vegetables.**

Fresh fruits and vegetables contain plenty of vitamins and dietary fiber, making them an excellent choice for weight loss.

□**Less salt, less oil, less MSG**

If you have time, such as on the weekend, and want to lose weight through light meals...

Girls should try to cook for themselves as much as possible, and stick to low-salt, low-oil, and low-MSG recipes.

The principle is to prepare nutritious and healthy light meals for yourself.

**The oil on the surface of the soup should be removed.**

When making chicken soup, beef soup, or pork rib soup, be sure to skim off the surface of the soup.

Remove the floating oil, thus reducing the chance of ingesting oil.

**Eat more lean meat**

100 grams of pork belly contains 386 kcal, and 100 grams of lean meat contains...

The calorie content is 115 kcal, indicating that fatty meat is quite high in calories.

Therefore, you can reduce the calories by paying more attention when choosing meat.

Steaming, boiling, roasting, and stewing are the preferred cooking methods.

Steaming, boiling, baking, and stewing are cooking methods that do not use oil.

A healthier cooking method. Fried chicken legs and fried fish fillets must be cooked with...

Instead of using a lot of oil, baking is a better method, eliminating the need for oil.

It can also force out the fat from the meat, preventing excessive intake.

**Avoid spicy or irritating foods**

Irritating foods refer to alcoholic beverages, ice cream, and foods containing caffeine.

Because of the food, hot pot and all refined processed foods, such as

Soft drinks, juices, biscuits, etc. Long-term consumption of these foods will...

It produces a large number of toxins, slows down metabolism, and affects weight loss results.

**Traditional Chinese Medicine Detoxification and Slimming**

Traditional Chinese medicine (TCM) weight loss is based on the causes and constitution of the disease to formulate a weight loss plan.

This method is necessary to achieve the desired weight loss results and minimize side effects.

Small, low rebound rate. The following are four traditional Chinese medicine treatments for different types of obesity.

**Liver and Kidney Yin Deficiency Type**

This type belongs to the Yin deficiency type of obesity due to insufficient Yin and blood.

The key to this type of treatment is nourishing Yin. In addition to nourishing Yin and replenishing blood, these individuals also need to promote blood circulation.

**□Standard Manifestations**

This type of obesity is often accompanied by tinnitus, dry mouth, and headache.

Symptoms include dizziness, poor sleep, poor memory, lower back pain, and weak legs.

**Recommended Herbs and Foods** **O Salvia miltiorrhiza**

It has a mild blood-tonifying effect and can promote blood circulation. Studies have found that danshen also has the effect of lowering cholesterol and blood lipids.

It also has a good effect on relieving symptoms of coronary heart disease and angina pectoris.

**O** **Polygonum multiflorum**

It has the effects of replenishing blood and lowering blood lipids, and is even more effective in relieving obesity in the elderly.

**Liver Qi Stagnation Type**

This type is formed due to stagnation of liver qi, affecting digestion and metabolism.

Incomplete, naturally prone to weight gain, plus this type of person likes to eat...

Expressing emotions in a negative way can easily lead to obesity. Therefore, treatment should...

The main functions are to soothe liver qi, strengthen the spleen, and promote metabolic function.

**□Standard Manifestations**

Obesity is the most common manifestation of this body type, especially

Young women experiencing abdominal pain

Symptoms include bloating, mood swings, and frequent sighing.

**Recommended Herbs and Foods** **O Dried Tangerine Peel**

It can aid digestion, relieve phlegm, and regulate qi. Used alone, it can help with weight loss.

It has a better effect on the body.

**Stomach Heat and Dampness Retention Type**

For obese individuals caused by stomach heat and dampness obstruction, in addition to fat reduction,

Besides promoting urination, it is even more important to clear heat so that the body's metabolic function can return to normal.

**□Standard Manifestations**

This type of obesity is generally caused by living in a damp environment and a poor diet.

Oily skin could also be caused by excessive stress. The main symptoms are a bitter taste in the mouth.

Bad breath, frequent hunger, irritability, dark yellow urine, and constipation are common symptoms.

**Recommended Herbs and Foods**

**○Cassia Seed**

It is slightly cold in nature and can lower blood pressure, lower blood lipids, and relieve constipation.

For those with high blood pressure and constipation, drinking cassia seed tea is a good option; however, if...

If you have a cold constitution and are prone to diarrhea or stomach pain, then this is not suitable for you.

**○Green Tea**

It is cooling in nature and can

Fat reduction, American nutrition

The Society has confirmed that green

Tea does indeed have a slimming effect.

It has anti-cancer effects.

Use. But green tea is

Unfermented tea, Traditional Chinese Medicine

The theory holds that drinking

Excessive consumption can easily damage the stomach, so people with poor digestive systems should use it with caution.

**Spleen Deficiency with Dampness Retention Type**

Spleen deficiency can lead to qi deficiency, resulting in abnormal metabolism; strengthening the spleen can...

Regulate Qi deficiency, enhance metabolism, and once metabolism is normalized, it will naturally improve.

Lose weight and reach a normal weight and body shape.

**□Standard Manifestations**

These types of obese individuals typically exhibit symptoms such as muscle relaxation, abdominal distension, and loose stools.

**Recommended Herbs and Foods**

**○Alisma plantago-aquatica**

It has diuretic and dampness-reducing properties, but it cannot be used alone in large quantities or for extended periods.

It can damage the kidneys and should be used in combination with other medicinal materials.

**O Poria cocos**

It has a sweet taste and neutral properties; it nourishes the spleen and promotes urination.

It lowers blood sugar, calms the nerves, replenishes qi, and enhances immune function; suitable for long-term consumption.

No problem. Because of its mild nature, Poria cocos is commonly consumed in traditional Chinese medicine.

This ingredient is found in ointments and Four-Ingredient Decoction. **Astragalus**

It has a sweet taste and slightly sweet properties.

It is warm, replenishes the middle energizer and benefits qi, and promotes circulation.

The swelling subsided. Although astragalus root did not...

It has a lipid-lowering effect, but in China...

In traditional Chinese medicine, qi deficiency requires tonification.

Qi, to enhance the body's metabolism.

Astragalus has a particularly good effect on replenishing qi, and taking it in moderation can have a certain auxiliary effect on weight loss.

**O Job's Tears**

It is neutral in nature and promotes diuresis, but because its medicinal properties are mild and its effects are not very pronounced...

Clearly, it requires long-term adherence to the medication and should be taken in combination with other medicinal herbs or foods.