This article is transferred from: Xinhuanet
With the improvement of the living standards of Chinese residents in recent years, “obesity” has also become a common health problem in the whole society from the “wealthy disease” that people once called , Studies have shown that currently more than 50% of adults and about 20% of school-age children in my country are overweight or obese. Obesity can lead to a series of health problems such as hypertension, diabetes, dyslipidemia, coronary heart disease, etc. Therefore, obesity control and weight loss have become one of the most concerned topics for everyone.
Lifestyle intervention is the core of obesity treatment, and nutritional intervention is the key to lifestyle intervention, such as energy-limited balanced diet, high-protein diet, intermittent fasting diet, nutritional meal replacement and low-carbohydrate diet, etc. A variety of dietary intervention methods are effective for weight control, so what are the specific meanings, advantages and disadvantages of various dietary methods?
1. Energy-restricted meals
Energy-restricted meals are currently the most common weight loss nutrition program , generally reduce the daily energy intake by 500-1000kcal on the basis of the target energy intake, or reduce the total energy by 1/3 compared with the recommended intake. Among them, carbohydrates account for 55%-60% of the total daily energy, and fat accounts for 25%-30% of total daily energy. Energy-restricted meals can not only effectively reduce body weight, improve metabolism, but also be easy to adhere to for a long time. It is suitable for people of all ages and different degrees of overweight and obesity.
2. Intermittent energy restriction
Intermittent energy restriction refers to the dietary pattern of fasting or giving limited energy intake for a specified period according to a certain rule. Currently commonly used intermittent energy restriction methods include: alternate day fasting (rotating fasting every 24 hours), 4:3 or 5:2 fasting (fasting 2-3 days per week on consecutive/non-consecutive days), time restriction Window eating (eating during a prescribed shorter period of time each day and fasting the rest of the time), etc. During the fasting period, the energy supply is usually 0-25% of normal requirements. Studies have shown that intermittent energy restriction is similar to energy-restricted diet in terms of weight loss, metabolism improvement and adverse reactions. Obese people can choose flexibly according to their own eating habits.
3. Low/very low-carbohydrate diet
Low-carbohydrate diet refers to carbohydrate energy supply ratio ≤40%, fat energy supply ratio ≥30%, and protein intake A type of diet that limits or does not limit total energy intake with a relative increase in the amount. Very low-carbohydrate diets aim for a carbohydrate energy supply ratio of ≤20% in the diet. Short-term low-carbon diet intervention has a significant weight loss effect, which is beneficial to control body weight and improve metabolism, but it is prone to nutritional metabolism problems. It is necessary to supplement micronutrients such as vitamins in an appropriate amount, and it needs to be carried out under the guidance and supervision of a nutritionist or doctor. The safety and efficacy of long-term low-carb diets are unclear and further research is needed.
4. High-protein diet
High-protein diet refers to the daily protein intake exceeding 20% of the total daily energy or 1.5g/(kg·d), but generally not A dietary pattern that exceeds 30% of total daily energy or 2.0 g/(kg·d). High-protein meals can reduce hunger, increase satiety and resting energy expenditure, reduce body weight, and facilitate the control of various cardiovascular disease risk factors. It is worth noting that the high-protein diet should not be used for more than half a year, and it is not suitable for pregnant women, children, adolescents, the elderly, and those with abnormal renal function.
5. Mediterranean diet
Mediterranean diet is a common dietary pattern for people living along the Mediterranean coast, which mainly consists of whole grains, beans, vegetables, fruits, nuts and other plant foods, supplemented by Take fish, poultry, eggs, dairy products in moderation and a small amount of red meat, edible oil is mainly olive oil, and drink red wine in moderation. The distinctive feature of the Mediterranean diet, which is low in saturated fatty acids and high in unsaturated fatty acids, is not only effective in weight loss, but also in reducing the risk of diabetes and cardiovascular disease.
It is not difficult to see from the above introduction that different nutritional programs have different advantages and disadvantages and suitable groups. When choosing a nutritional program, we should not only pay attention to its application, but also combine our own eating habits, and low-carbohydrate. Specific nutritional programs such as the compound diet should be carried out under the guidance and supervision of a dietitian or doctor.