healthy eating ratio

Carbohydrates account for 45%-65% of energy supply, protein 10%-20%, and fat 20%-30%. All conclusions about the "golden ratio" that are divorced from the individual state are hooligans.

When the ketogenic trend was at its peak in the past two years, people everywhere said that carbohydrate energy supply should be reduced to less than 10%, and fat should be reduced to 70% to achieve a healthy diet. Many people tried it for two weeks and patted their chests, saying that their minds were spinning fast and they lost weight quickly. Then someone jumped out and said that they lost half of their hair on ketosis, and their aunt ran away. There was a lot of quarrel between the two sides. In fact, both sides are telling lies. Ketogenic, an extremely low-carb ratio, was originally a medical diet plan originally used to treat epilepsy in children. It is naturally suitable for a small group of people with severe insulin resistance and who are unable to move during the weight loss plateau. Ordinary people have normal metabolism. If they cut carbs to almost zero, it would be strange if there are no endocrine problems.

To be honest, when I first started doing nutritional consulting a few years ago, I was superstitious about precise proportions. I even listed the grams of rice in the meal menu for my clients. Later, I found that no one could stick to it, and instead, eating became a burden. I met a girl who works in Internet operations before. She is 160cm tall and weighs 92 pounds. Her body fat rate is not high. She followed the fitness blogger and ate the so-called "432 golden ratio" (carbohydrate 4 protein 3 fat 2), chicken breast, broccoli, and only half a bowl of rice. After three months of eating, the body test showed that the low-density lipoprotein was high. My aunt postponed it for half a month, and came to ask me in tears if I had eaten wrong. Think about it, she works overtime until 10 o'clock every day, and commutes for an hour. She consumes a lot of energy, and her little carbohydrate supply can't support her body. Later, I asked her to increase the carbohydrate ratio to 55%, add whole grains such as oats and sweet potatoes, reduce the protein to 15%, and replace it with fish and soy products that are easy to digest. The fat is maintained at about 25%. After more than a month of adjustment, the indicators returned, and my aunt became normal. Even the hypoglycemia she suffered every afternoon has not occurred again.

The Mediterranean diet, which is now highly recognized by the public, actually has core proportions that fall within the general range. Carbohydrates mostly come from whole grains and beans, fats mainly come from olive oil and nuts, and proteins mostly come from deep-sea fish. This proportion is very suitable for middle-aged and elderly people and people at risk of cardiovascular disease. The high-egg-high-carbohydrate ratio commonly used in fitness circles, with carbohydrates up to 60% and protein 20%, is prepared for people who strength train more than four times a week and need to build muscle. Ordinary office workers cannot move twice a week. Eating at this ratio will only burden the kidneys and metabolism.

There are also many scholars who oppose the idea of ​​a fixed ratio, believing that more attention should be paid to the quality of food rather than the proportion of energy supply - for example, if carbohydrates account for 50% of the energy supply, if you drink milk tea and eat cake every day, it will have a very different impact on the body than if you eat whole grains and beans every day. If you are struggling with the ratio, it is better to replace the white steamed buns in your hand with corn, and replace the fried foods with steamed ones. The effect will come much faster. I also agree with this statement. I have friends who have never calculated any proportions. They eat home-cooked meals at home every time, with less salt and sugar, fresh ingredients, and all physical examination indicators are normal. They are in much better condition than those who count calories and proportions every day and eat boiled meals every time.

How can ordinary people have the time to weigh their food on a scale every meal? If you really want to implement it simply, just remember the fist rule: in one meal, two fists of green leafy vegetables, one fist of staple food (try to make half of it whole grains), one fist of high-quality protein, and a thumb's worth of cooking oil. The approximate proportions are almost the same. A difference of 5% or 10% will not affect your health at all. There is no need to worry about eating an extra mouthful of rice for a long time.

After all, eating is a happy thing, so don’t be constrained by the so-called golden ratio. If you eat a certain kind of meal, you are energetic all day long, sleep well, have normal bowel movements, and have no problems with your physical examination, then this ratio is the most suitable healthy eating ratio for you, and it is more effective than the standard answer given by any expert.