Energy balance and dietary management: From daily calorie calculation to the impact of dinner clock genes on obesity

The so-called balanced diet of meat and vegetables refers to the scientific combination of meat and vegetables in daily meals. It should consist of 30% meat and 70% vegetables. The average energy intake for adult men in the Chinese Dietary Guidelines is 2200 kcal. This is equivalent to 300g of grains, 400g of vegetables, 300g of fruit, 150g of meat, poultry, fish, and shrimp, 50g of eggs, 300g of dairy products, and 25g of oil per day.

An adult woman needs 1800 kcal of energy per day. This is equivalent to 250g of grains, 300g of vegetables, 200g of fruit, 100g of meat, poultry, fish, or shrimp, 25g of eggs, 300g of dairy products, and 25g of fats. For obese individuals, the principle of dietary adjustment is to balance the diet while controlling total energy intake. It is generally recommended to reduce daily energy intake by 300-500 kcal.

Eating dinner too late can lead to indigestion. By 8 PM, gastric acid secretion decreases, prolonging digestion time; coupled with lower activity levels at night, excess energy is converted into fat and stored. BMAL1, a recently discovered "time gene," instructs fat cells to store fat. Its content peaks between 10 PM and 2 AM the next day, exceeding daytime levels by 20 times. Eating late at night is a major cause of obesity.

It's recommended to avoid eating 3-4 hours before bedtime. It's best to avoid eating after 8 PM. During weight loss, it's not true that the less staple food you consume, the better. Staple foods are the main source of carbohydrates. Not eating staple foods can lead to fatigue, weakness, and metabolic imbalance. Without carbohydrates, the body will break down protein to produce energy. If you consume very few carbohydrates at each meal, you need at least 130 grams per day to maintain health.

During weight loss, choose complex carbohydrates such as rice, steamed buns, and whole-wheat bread. These not only raise blood sugar more slowly (lower glycemic index) but also generate less energy in the body. Complex carbohydrates also increase satiety. When the stomach is empty or blood sugar levels are low, a person feels hungry. Therefore, it's especially important to choose foods that provide a high feeling of fullness when trying to lose weight.

Replace refined rice and flour with whole grains, beans, and potatoes. Add oatmeal, lotus seeds, red beans, and other whole grains to your staple foods. Avoid sweets and sugary drinks, and opt for yogurt or multigrain soy milk instead. Whenever you feel hungry, ask yourself: Am I really hungry? If you really want to eat, keep low-calorie foods on hand; tomatoes and cucumbers are the best choices.

You can also choose the "3+2" eating method to control your appetite: halve your food intake for breakfast, lunch, and dinner, and add a small snack between the three meals. This relieves hunger while providing nutrition. Drinking tea is beneficial to health, but it certainly doesn't help with weight loss. Tea contains caffeine and other substances that can significantly stimulate gastric acid secretion and promote gastric motility. This can make you feel like you're burning fat or getting hungry faster.

This only changes the process and sensation of digestion, not the result. The energy you consume won't disappear because you drink tea. Liquid diets are relatively low in calories. Juicing fruits and vegetables greatly reduces satiety and may lead to excessive sugar intake. For whole grains and legumes, making them into liquids increases their volume, improving digestibility and absorption, which is beneficial for weight loss.

Milk and soy milk are much more filling than rice porridge. High-fat and high-sugar foods always increase your appetite. This may be related to the nervous system's dependence on these foods. They stimulate the body to produce endorphins, which delay the transmission of the brain's signal to stop eating. High-fat foods can suppress the secretion of stress hormones in the body, thereby improving mood. When you switch to a lighter diet, your appetite will gradually decrease.

Changing eating habits should be done gradually, and consistency is key. Use positive self-talk to tell yourself you're full.