Do you have this feeling: dieting takes effect very quickly, but once you eat it, it will rebound quickly. Why is this? What we are going to talk about today is the importance of adequate nutrition for weight loss.
Simply calculate diet calories
It is difficult to lose weight
In the process of losing weight, most people will focus on controlling calories, and often ignore the most important nutrient intake.
In the initial weight loss stage, it does start by reducing calories. Simply calculating calories will indeed have the effect of fat loss in the short term, but healthy and effective fat loss pays more attention to long-term effects. It is difficult to lose weight by simply calorie control and it is easy to rebound.
Because you may lose protein , muscle, and what you really need to lose weight is fat, so although you have lost weight, you have not lost at all. So even if you accurately calculate the calories, it doesn’t mean you will definitely lose weight.
If you eat a balanced diet and let the body consume enough nutrition, the body will become energetic, not easily fatigued, and the more energy it consumes. Through this virtuous cycle, the body will naturally lose weight and become healthier and will not easily rebound.
What is a high nutrient density diet?
Speaking of intake of enough nutrition, it has to mention a high nutrient density diet. Nutrition density (ND) refers to the concentration of important nutrients (vitamins, minerals and proteins) contained in a food based on unit calories, which are generally used to evaluate a certain nutrient in the food separately. The ND of a nutrient is the ratio of the ratio of the recommended dietary supply (RDA) to the ratio of the energy of the food to the energy of the energy of the RDA. It can be expressed by the formula: ND = % of the RDA of a certain nutrient/% of the energy of the food satisfying the RDA. For example: the same 100 kcal calories, the fruit has a lot of portions, and it also contains a lot of water, vitamins and some dietary fiber; while chocolate contains a lot of sugar and trans fat , so the fruit has a higher nutritional density.
has a pair of twin brothers. Their height, weight, basal metabolism, and exercise consumption are the same. They use 1,400 kcal of weight loss calories to lose weight. A month later, my brother lost 6 kilograms, while my younger brother only lost 2 kilograms. The calories of the recipe are obviously the same, so why is the weight loss effect so different?
The twin brothers' food arrangements during the month of losing weight. We can see that the brother who lost 6 pounds was eating lean meat and eggs that needed for grains, vegetables, fruits, nuts, and muscle tissue. Under the same calories, my younger brother chose noodles, cakes, white rice, ham, and biscuits. Therefore, there is such a big difference in weight loss effect.
High-quality low-carb and low-fat diet
can reduce the risk of death
In a paper on the correlation study of "Low-fat meals and low-carb meals to American mortality rate" concluded: If you look at the proportion of carbohydrates, fats and proteins alone, low-carb and low-fat meals have no relationship with the risk of death. If the quality of the food source (nutrient density) is considered, both low-carb and low-fat meals are associated with the risk of death, with both high-quality diets reducing the risk of death.
Therefore, the final conclusion is clear: only the quality of the diet is related to the risk of death. It doesn’t make much sense to talk about “low carb” or “low fat” by putting aside the density of food nutrients. Therefore, improving the quality of your diet is the key!
lists different foods for you -
High-quality carbohydrate : non-starch vegetables (various beans, carrots, lotus roots, etc.), whole grains ( whole wheat , oats, quinoa , brown rice ), and fruits.
Low-quality carbohydrates: refined cereals (bread, white rice, steamed buns), free sugar (including juice, honey, various natural syrups), potatoes, pure starch, processed vermicelli (vulgaris, rice noodles, sweet potato flour, etc.).
High quality fat: plant fat and unsaturated fat.
Low-quality fat: saturated fat , trans fat.
text/Chen Lijuan (Chinese registered dietitian)
