Ultra-low calorie diet for weight loss or obesity? Understand your basal metabolism and you won’t get fat if you take in enough calories

Ultra-low calorie diet for weight loss or obesity? I only eat apples and blanched vegetables for dinner, which are obviously very low in calories, but why can't I lose weight? Many people don't eat much, but they can't lose weight. In fact, losing weight does not mean starving yourself. Long-term nutritional imbalance will become the culprit for not being able to lose weight! Chinese medicine practitioner Tian Yimin said that you should first understand the concepts of calories and basal metabolism so that you can maintain your figure without starving yourself!

If you want to lose weight, but you don’t know how many calories you consume in your daily life and what nutrients you take in every day, how can it be easy to lose weight successfully? Chinese medicine practitioner Tian Yimin reminds us that dietary calories and nutrition are the key to weight loss. Calorie control does not mean simply following a "low-calorie" diet. Instead, you should first understand your basal metabolism and then decide how much food you can eat in a day while taking nutrition into consideration.

Understand your basal metabolism, and you won’t get fat if you eat the right amount of calories

What is basal metabolism? Even when the human body is at rest every day and not moving, it will still consume calories to maintain the basic functioning of the organs. This is called "basal metabolism." In other words, even if you are losing weight, you still have to consume the calories needed for basal metabolism every day to avoid harming your health, and you won't gain weight.

For example, assuming a person's basal metabolic rate is 1500 calories, then the calories consumed in three meals a day must reach this number and cannot be less than 1500 calories. In addition, it is unlikely that most people will stay still all day long. They will have some extra activity, so there will be extra calories burned. If you consume 1,500 calories a day, you will not gain weight, so don't worry!

Three meals with balanced nutrition to avoid body consumption and weight loss

After knowing how many calories you can consume every day, you should not only pay attention to calories when eating, but also make sure that every meal contains nutrients such as carbohydrates, proteins, vitamins, minerals, dietary fiber, etc., rather than foods such as cakes, biscuits, and potato chips that are high in sugar, high in fat, and low in nutritional value.

When eating, you should not only pay attention to calories, but also make sure that every meal contains nutrients such as carbohydrates, protein, vitamins, minerals, dietary fiber, etc., rather than foods such as cakes, biscuits, and potato chips that are high in sugar, high in fat, and low in nutritional value.

Chinese medicine practitioner Tian Yimin compared it to a car that needs a certain amount of gasoline to start. If the gasoline is insufficient for a long time, the car parts will easily be worn out and frequent maintenance will be required. The same goes for the human body. Long-term lack of calories and nutrition will also consume various organs and cause endocrine disorders. After a long time, you will not be able to lose weight no matter how much you eat!

So, how do you calculate your basal metabolic rate for a day, and how do you know how many calories you should eat in a day?

Dr. Tian Yimin pointed out that the basal metabolic rate (BMR) can be calculated using the following formula:

BMR (male) = (13.7 × weight (kg)) + (5.0 × height (cm)) - (6.8 × age) + 66

BMR (female) = (9.6 × weight (kg)) + (1.8 × height (cm)) - (4.7 × age) + 655

For example, for a 30-year-old woman who weighs 50 kg and is 160 cm tall, her basal metabolic rate is (9.6x50)+(1.8x160)-(4.7x30)=1282 (kcal). That is to say, this woman needs to consume at least 1,300 calories a day.

However, as mentioned earlier, it is unlikely that most people will lie still all day long, and they usually have extra calorie consumption. Therefore, the following formula can be used to calculate the actual daily calorie requirement (based on activity level), which is usually a little more than the basal metabolism to maintain neither weight gain nor weight loss.

Light work: weight (kg) x 30

Office workers who usually sit in the office, use computers, and answer the phone

Moderate work: weight (kg) x 40

People who often walk around, run around, or do housework

Heavy working weight (kg) x 45

Laborers who need to lift heavy objects

Accurately calculate your weight loss needs to lose weight healthily and effectively

In addition, a cumulative reduction of 7,700 calories can reduce 1 kilogram. For the 50 kg female office worker mentioned above, the calories she actually needs every day are 1500 kcal, and her basal metabolic rate is about 1300 kcal. Therefore, if she wants to lose weight, she can consume 1300 kcal every day, which is equivalent to eating 200 kcal less. After 38.5 days, she can lose 1 kilogram!

Only by calculating smartly like this can you maintain basic health and actually lose weight. You can also set a clear weight loss plan and know exactly how many days it will take you to reach your ideal weight loss number. It is simple, clear and effective! However, while reducing dietary calories, don’t forget to take nutrition into consideration. The following foods are good choices:

Low GI diet is a good choice, these foods can be supplemented

"High fiber, low oil, low sugar" is the basic principle of diet. Chinese medicine physician Tian Yimin recommends choosing more low-GI foods that are rich in dietary fiber and have a strong sense of satiety, such as beans, green leafy vegetables, potatoes, etc. In addition, the following foods are rich in nutrients and high in dietary fiber, which can help you lose weight and add points to your health!

1. Sweet potatoes

It is rich in dietary fiber, which helps with bowel movements and weight loss, but it has a high starch content. You can easily control calories by replacing the white rice in your main meal with sweet potatoes.

It is rich in dietary fiber, which helps with bowel movements and weight loss, but it has a high starch content. You can easily control calories by replacing the white rice in your main meal with sweet potatoes.

2. Oats

It is rich in nutrients such as B vitamins, dietary fiber, minerals, etc. The insoluble fiber helps intestinal motility and smooth digestion, while the soluble fiber can lower cholesterol and stabilize blood sugar.

3. Job’s tears

Rich in protein, vitamin B1, calcium, phosphorus, iron and other nutrients, "Compendium of Materia Medica" records that coix seed can strengthen the spleen and stomach, thus helping to improve edema-type obesity.

Rich in protein, vitamin B1, calcium, phosphorus, iron and other nutrients, "Compendium of Materia Medica" records that coix seed can strengthen the spleen and stomach, thus helping to improve edema-type obesity.

4. White Fungus

Its low calorie content and rich dietary fiber make it a great tool for helping you lose weight. The special polysaccharides in white fungus can also enhance immunity, and the gelatin can maintain skin moisture. Moderate consumption is a good helper for skin care.