Obesity is a chronic metabolic disorder, and in recent years, the global rates of overweight and obesity have been rapidly increasing, posing a serious threat to human health.How should the daily diet of obese patients be arranged? How can one eat to achieve scientific weight loss?
Control Total Energy Intake and Maintain a Balanced Diet
Calculate the ideal weight (kg) based on height (cm) minus 105, then multiply by an energy coefficient of 15~35 kcal/kg to calculate the individualized daily energy requirement for adults.
The energy contribution ratio of the three macronutrients is as follows:
Fat 20%~30%, Protein 15%~20%, Carbohydrates 50%~60%.
It is recommended that the energy distribution ratio of three meals should be 3:4:3.
Encourage whole grains as the main staple food, increase the intake of coarse grains appropriately, and reduce the intake of refined rice and flour.
Ensure an adequate intake of fresh fruits and vegetables, but reduce the intake of high-sugar fruits and starchy vegetables.
Choose ingredients with low fat content, such as lean meat, skinless chicken breast, fish, and shrimp.
Prefer low-fat or skim milk products.
Eat Fewer High-Energy Foods, Have a Light Diet, and Limit Alcohol Intake
During the weight loss period, reduce the consumption of high-energy foods such as fried foods, sweets, and fatty meats, and eat more foods rich in dietary fiber, such as whole grains and vegetables.
During weight loss, maintain a light diet, with daily salt intake not exceeding 5g, cooking oil not exceeding 20~25g, and added sugar intake preferably controlled below 25g.
During the weight loss period, alcohol consumption should be strictly limited.
Correct Bad Eating Habits and Eat Scientifically
Eat regularly and in moderation; avoid overeating and control snacking and beverage consumption, and avoid late-night snacks; chew food thoroughly and eat slowly.
Make appropriate changes to the eating order, eating vegetables, meat, and staple foods in order, which helps reduce the intake of high-energy foods.
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