What are the principles of weight management diet

The core point is to put it bluntly. On the premise of creating a reasonable caloric gap, increase the nutritional density of the diet as much as possible, and at the same time fully adapt to your own living habits. Being able to persist in the long term is more important than how many pounds you lose in the short term.

When I helped my best friend adjust her diet two years ago, she had been following the extreme recipes on the Internet for more than half a year. She was so hungry that her aunt put off eating, and all the pounds she lost were gained back after eating normally for two days. The most exaggerated time was when she lost 6 pounds in two weeks on a carbon cut. The next day, she couldn't help but show off 3 croissants and a box of egg tarts when passing by a bakery, and she gained 4 pounds in one night. In the final analysis, she just didn't understand the true principle. She just stared at the gap without caring about anything else, and she was destined to not go far.

Nowadays, the Internet is always arguing about low-carbon or high-carb. Some people say that caloric deficit is the only truth, while others say that insulin is the culprit of gaining weight. In fact, both sides are right, and it is not an either/or relationship at all. My male colleague who is doing ironwork maintains a body fat of less than 15% all year round. He has to eat a whole corn and two chicken breasts for every meal. Low-carb cannot handle the amount of daily training for him. There is also a female colleague who loves rice and noodles and has never given up rice and noodles. I just replaced the usual polished rice white bread with one-third grains, used half a spoon less oil when cooking, and changed the milk tea from 5 cups of full sugar to 2 cups of 30% sugar per week. I didn’t calculate the calories. I have steadily lost 13 pounds in a year, and I haven’t regained it yet.

In fact, there is really no need to go out of your way to buy that kind of cold light salad. Half a cup of Caesar dressing has more calories than a bowl of rice. When you bring rice to work, you can just pack it normally, a fistful of staple food and a palm of protein, whether it is chicken, fish, shrimp or tofu and eggs. Add two tablespoons of green leafy vegetables and microwave it for two minutes. It is much more filling than a salad, and you won't be so hungry at 3pm that you can't help but open the takeout app and order fried chicken.

You think of your body's metabolism as a small boiler at home. If you don't give it enough fuel and are starved to death every day, the boiler will only burn slower and slower. In the end, even if you eat the same amount as before, all the energy it can't burn will be stored as fat, making you more likely to gain weight. I have been keeping my weight under control for the past three years, and I have never given up on hot pot and barbecue. When I go to all my friends' appointments, I just drink half a cup of warm soy milk to cushion my stomach before eating. When eating hot pot, I boil two more handfuls of vegetables and two less pieces of fat lamb. I order two less skewers of grilled pork belly and two more skewers of grilled eggplant and grilled mushrooms. I don't need to be hungry at all. My weight has always been stable in the ideal range. I have never even experienced the feeling of overeating.

There is no perfect principle that is universally applicable. To put it bluntly, don’t go against your own nature. The method that you can stick to comfortably is the most suitable weight management method for you.