May 11th is World Obesity Day. Do you know which are the healthiest and most effective ways to lose weight? A reporter from Xinhua News Agency interviewed Liu Juying, director of the Department of Nutrition, Xiangya Hospital, Central South University. Let’s listen to what experts have to say.
[Same period] Liu Juying, director of the Department of Nutrition, Xiangya Hospital, Central South University
The 2021 “China Overweight/Obesity Medical Nutrition Treatment Guidelines” has just been promulgated, which clearly expresses several ways to lose weight , let me introduce to you.
First, the energy-restricted diet, as the name suggests, is to eat a little less, resulting in an energy deficit. The key to this method is that the ratio is balanced, that is, reducing the amount of daily three meals a day.
Second, a high-protein diet. Increase the amount of high-quality protein every day, such as boiled eggs, chicken breasts, steamed fish, etc., while increasing protein does not increase fat intake. This high is not blindly high. Generally, it is best to multiply the body weight by 1.5g, and it is best not to exceed 2g/kg body weight.
Third, a low-carb diet. Carbohydrates supply less than 40% of energy per day, and the energy supply of protein and fat is correspondingly increased. The short-term effect of this method is obvious, but long-term application may cause micronutrient deficiency, and it is generally not recommended for children and adolescents.
Fourth, intermittent energy restriction, also known as light fasting, which is very popular recently. We take 5+2 (light fasting), or eating every other day.
5. Low glycemic index diet, also known as low GI diet. This type of food has the characteristics of low energy and high dietary fiber. In the daily diet, choose whole grains instead of polished rice and white noodles as the staple food. At the same time, increase the intake of vegetables and fruits, and do not eat snacks and snacks that are processed with high sugar.
Six, a variety of diet. Such as meal replacement method, Mediterranean diet, DASH diet, etc. The management of the above-mentioned diet modes has obvious weight loss effect, and physical exercise can achieve the best weight loss effect.
Xinhua News Agency reporter Yao Yu reports for you in Changsha, Hunan.
Source: Xinhua News Agency