healthy eating meal

The essence of a healthy diet that is truly suitable for ordinary people is "a personalized nutrition plan that adapts to one's own metabolic state, dietary preferences, and life rhythm." There is never a standard answer that is universal across the Internet, and there is no need for you to eat boiled chicken breasts every time and make you feel dizzy from hunger.

When I worked as a resident nutrition coach at a fitness studio for the past two years, I met too many people who came with the mentality of "copying the standard answers." The most exaggerated example was a little girl who just went to college. She copied the three-week fat-reduction meal recipe of an Internet celebrity, boiled broccoli and ready-to-eat chicken breasts. In the third week of eating, I squatted in the consulting room and cried, saying that my aunt was delayed for ten days.

There are indeed many popular healthy diet systems on the market now. No one is more noble than anyone else, they just suit different groups of people. The low-carb ketogenic party advocates giving up refined carbohydrates and relying on fat for energy. It is indeed effective in short-term weight loss for obese people with severe insulin resistance. However, ordinary people are prone to abnormal blood lipid metabolism if they insist on it for a long time. I once had a client who was a developer. He took ketogenic for five months to reduce his beer belly. He did lose 4% of his body fat. However, the physical examination showed that the low-density lipoprotein exceeded the normal upper limit by three times, and the doctor ordered him to resume staple food immediately. The Mediterranean diet has been proven to be cardiovascular-friendly by numerous studies and is currently one of the most recognized dietary patterns in academic circles. However, if you ask a Chongqing native who cannot live without red oil hotpot to eat lettuce mixed with olive oil and pan-fried salmon every day, if he can stick to it for three days, he will be considered to have extraordinary willpower. Last month, I met an old client from Chongqing. He directly changed the olive oil in the Mediterranean recipe to pepper oil, and millet must be added to the cold dishes. After two months of eating, his blood lipids were more stable than when he was eating the original recipe, and he lost 7 pounds. In the end, it is only effective if he can continue to eat.

Many people think that when preparing healthy meals, they have to use a food scale to accurately calculate calories and macronutrients. In fact, it is really not that troublesome. I usually give guidance to ordinary users and will not let them engage in such a complicated process from the beginning. Just take a normal dinner plate and put half of it with various vegetables, including dark green spinach, purple cabbage, and red tomatoes. You don’t have to boil them. It’s fine for stir-frying, cold salad, or even hot pot. Just add two tablespoons less oil. ； One-quarter is for protein. Choose from eggs, milk, fish, shrimp, soy products, lean pork, beef, and mutton. Eat whichever one you like. ； The remaining quarter is staple food, mixed with coarse and fine grains. If you want to eat white rice today, you can eat corn. If you really want to drink milk tea, just reduce the staple food of the day by one-third and buy a small cup with less sugar. It is not a waste at all. Last week I worked overtime until around ten o'clock, so I went downstairs and bought a hand pancake from a roadside stall. I asked the boss to use less sweet sauce and add an extra egg and two portions of lettuce. I ate it while walking. It was still a qualified healthy meal. It was better than being hungry until two o'clock in the morning and ordering a whole portion of fried chicken.

Someone asked me before, does a healthy meal mean that you have to completely give up sugar and oil? In fact, there is no unified conclusion in the academic circles on this issue. The mainstream dietary guidelines definitely recommend that the daily free sugar intake should not exceed 25g and the cooking oil should be controlled at 25-30g. However, many clinical studies have confirmed that as long as the overall diet structure is balanced, arranging "indulgent meals" of cakes and milk tea 1-2 times a week can actually reduce the psychological gap caused by long-term diet control and reduce the probability of overeating. I regularly go to the dessert shop downstairs every Saturday afternoon to buy a piece of mango mousse. I have maintained this habit for almost three years, and my body fat rate has remained stable between 21% and 23%. All indicators in the annual physical examination are normal. On the contrary, there are several friends around me who have been forced to give up sugar for more than half a year. Once they break the habit, they eat desserts non-stop, and the weight rebounds faster than when they lost weight before.

Hazard, let’s talk about it, healthy eating meals are never an ascetic task that you need to grit your teeth and stick to, nor are they a prop to post on social media. If you like to eat rice, there is no need to chew brown rice, and if you like to eat pasta, you don’t have to switch to salad. As long as the overall nutrition is sufficient and you can eat it year after year without feeling uncomfortable, it is the most suitable healthy meal for you. There is really no need to follow the standards on the Internet.